Which Is Better: Butter or Margarine?

February 10, 2006

Which Is Better: Butter or Margarine? advertisement

In commercials and supermarkets across the country, butter and margarine face

off in an effort to win consumers. But which is healthier?

Trans-fat-free margarine. The reason lies in the different types of fat

they contain. Butter, made from animal fats, is high in artery-clogging

saturated fats. Margarine, on the other hand, is made with vegetable oil, so it

contains

mainly polyunsaturated fat. But don't be deceived! While margarine

contains less saturated fat than butter, the hard varieties (like stick

margarine) are high in dangerous trans fats.

Trans fats are manufactured through a process called hydrogenation, in

which liquid vegetable oils are transformed into solid fats. Trans fats are used

in foods like crackers, cookies, and pastries to improve flavor and texture, and

to extend their shelf life. Like saturated fats, trans fats raise LDL (the

" bad " ) cholesterol, but trans fats have also been proven to lower levels of HDL

(the " good " ) cholesterol. Therefore, trans fats may pose greater health risks

than saturated fats.

Still, when it comes to spreads, butter isn't best! The healthiest choice

is a trans-fat-free liquid or tub margarine. As of January 2006, the Food and

Drug Administration required the trans fat content of packaged foods to be

included on the nutritional information panel, so it's now easier than ever to

make an informed decision about which product to buy. (Be aware that companies

can petition the FDA for an extension on the labeling requirement, so for now, a

product might not be trans fat-free unless it specifically says so on the

package.)

If you've been diagnosed with high cholesterol, you may elect to use one

of the cholesterol-lowering margarine spreads made with phytosterols, also known

as plant stanol esters. This compound, which is found in sources like soybean

oils, can assist in reducing blood cholesterol levels.

One last piece of advice: Use all fats in moderation.

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