Butter is a dairy product that manufacturers make by churning cream or milk to separate the solid components from the liquid. People commonly use butter in cooking, baking, and as a spread.
Margarine is a substitute for butter. Manufacturers make margarine from plant-based oils, such as canola oil, palm fruit oil, and soybean oil.
Although butter and margarine have different components, both can contain large amounts of different fats. Not all fats are damaging to health, however, and saturated fats may not be as harmful as researchers once thought, according to one 2018 articleTrusted Source. This remains controversial.
That said, consuming excess fat can increase body weightTrusted Source and raise the risk of obesity. Obesity is a risk factor for heart disease. Heart disease is the most common cause of deathTrusted Source worldwide. Making the best dietary choices is one way to preserve the health of the heart and blood vessels.
In this article, we discuss the pros and cons of margarine and butter. We also cover which is better for the heart.
Butter vs. margarine: How to choose
The decision of whether to choose butter or margarine depends on the specific dietary needs of the individual.
When the medical community decided that butter was not healthful due to its “bad” saturated fat content, food scientists worked to create margarine from plant oils, which they considered to be more healthful.
The margarine making process is known as hydrogenation. This process transforms liquid vegetable oil into a solid substance at room temperature. However, research eventually found that trans fats — which margarine contains — raise low-density lipoprotein (LDL), or “bad,” cholesterol levels and reduce the levels of high-density lipoprotein (HDL), or “good,” cholesterol.
Margarine therefore developed a reputation for containing a collection of harmful chemicals.
However, producers have now largely eliminated human-made trans fats from the food supply. This came after the Food and Drug Administration (FDA) ruled in 2015Trusted Source that manufacturers should phase these out of products over the following 5 years.
The differences between butter and margarine
The most important difference between the two is that butter is derived from dairy and is rich in saturated fats, whereas margarine is made from plant oils. It used to contain a lot of trans fats, but as mentioned above, manufacturers have now started phasing these out.
The 2017 American Heart Association (AHA) presidential advisoryTrusted Source suggests that saturated fat raises LDL cholesterol levels due to its effects on overall levels of cholesterol in the arteries.
However, saturated fat increases LDL cholesterol levels less than trans fats, and it does not affect HDL.
There is no 100% healthful option when it comes to butter or margarine. However, a person can choose the most beneficial option for their diet and needs.
To do so, they can look for margarine with the lowest amount of trans fat, preferably 0 grams (g), and check the ingredients label for partially hydrogenated oils.
Also, be aware that food companies can claim that a product contains zero trans fats if it contains less than 0.5 g per serving. If the margarine contains partially hydrogenated oils, it will contain trans fat, even if the label claims that it has 0 g.
When buying butter, people should try to choose grass-fed varieties, if possible.
Adding butter or margarine to a meal or recipe adds calories that people may not necessarily consider. However, these ingredients can also serve an important purpose in a meal as a fat source.
The body needs fat to function and absorb nutrients. Fat also provides a feeling of satiety. Eating a meal without any fat means that people are likely to feel hungry again shortly after.
Another concern for many people is the cholesterol content of butter. Only animal products contain cholesterol. Most margarine contains little or no cholesterol, whereas butter contains a significant amount of cholesterol.
Some people may need to follow a cholesterol-controlled diet as a lifestyle change to manage heart disease or hypercholesterolemia. Those who need to consume less cholesterol may benefit from switching from butter to margarine.
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