Monday, March 9, 2015
Butter Vs Margarine Which is better for you
When choosing a Butter or Margarine the main nutritional issue is around the fats we are ingesting and what detrimental effects they may have on our body. Specifically, our heart health.
Margarine:
Margarine is plant based and made from chemically extracted vegetable oils, so it contains no cholesterol (or saturated fat which is derived from animal products). Margarine is also higher in unsaturated "good" fats than butter is. These good fats help reduce low-density lipoprotein (LDL), or "bad," cholesterol which forms plaque on our artery walls and can lead to heart attack or stroke. Unsaturated fats can also increase the amount of high-density lipoprotein (HDL), or "good" cholesterol which is responsible for removing LDL from the body.
http://goodandbadcholesterol.com/
Butter:
Butter, on the other hand, is made from animal fat (ie cream/milk), so it does contain cholesterol and high levels of saturated fat which are thought to increase LDL cholesterol. Butter also contains lactose and should be avoided if lactose intolerance is an issue.
Butter is however a natural food and a good source of important fat-soluble vitamins (Vitamin ADE and K)
The plot thickens.....not all margarines are created equal and some may even be worse than butter.
Margarine, contains what are called trans fat usually produced by heating the oil to such high temperatures. Like saturated fat, trans fat increases LDL cholesterol and the risk of heart disease. In addition, trans fats can lower HDL cholesterol levels as well as limiting its effectiveness.
So, which one should you choose.....?
Margarine will usually be a safer choice. However, when selecting a margarine, be sure to check the Nutrition Facts panel and pay particular attention to the grams of saturated fat and trans fat. Look for products that have the lowest combined amount. Some margarines are low in saturated fat, high in unsaturated fat and free of trans fat and are a good choice, if used in small amounts. (Aim for total Saturated and Trans fat ≤ 1.5g per serve)
If cholesterol is an issue for you, spreads such as ProActive or Logicol are fortified with plant stanols and sterols, which have been scientifically proven to help reduce LDL cholesterol levels.
If you dont like the taste of margarine or dont want to give up butter completely, consider using whipped or light butter. Or look for products that are a blend of butter and olive or canola oil. Per serving, these products have less fat and calories than regular butter.
The important thing is to use all of these spreads sparingly. Type of fat aside, all butter and margarine is high in calories and overuse can lead to weight gain.
Recommended Margarine:
- Meadow Lee Extra Light (85% Less Saturated Fat)
- Avocado
- Philly Cheese (extra light 5% fat)
- Low fat Mayonnaise
Russell Nassim (APD)
References:
www.daa.asn.au
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