Butter vs. Margarine - which is better?

The debate about whether margarine or butter is a healthier choice is a big one. So let me get straight to the point - margarine should never be consumed and butter should be limited.

Why is margarine so bad? It is made of 'trans fats'. Trans fats are largely a man-made product and are found in only small amounts in nature (in animal products) . Because they are rare in the environment, we are not very good at breaking them down and clearing them out of our body. Trans fats have actually been found to be more highly implicated in cardiovascular disease than saturated fats, making them a worse choice. In fact, trans fats and margarine are so bad for us, that many countries around the world have placed a total ban on their consumption and addition into the food supply (Switzerland, Denmark, Iceland, Sweden). And although there has been some talk and movement in Australia, the government is yet to initiate a change and we are still encouraged to have margarine as a so-called 'healthy' alternative to butter.

The chart above describes just how artificial and chemical laden margarine really is. Would you eat this now knowing how it is made?

Where are trans fats found?

As well as margarine, trans fats are used in frying at high temperatures (such as fish and chips) as they do not burn and are very cheap. The oil made from trans fats does not go rancid quickly like other plant based oils do, so can be used to fry over and over again without having to change the oil. Trans fats are also found in processed foods- adding trans fats increases the shelf life of foods and act as a natural preservative, so they are frequently found in biscuits, cookies and commercial baked goods. If they are added to processed foods to kill microbes, what are they doing to our insides?

Trans fats and cardiovascular health

Trans fats are even worse than saturated fats. They not only increase LDL cholesterol (the bad cholesterol) but also lower HDL cholesterol (the good cholesterol), increase the risk of diabetes, gall stones, and internal inflammation. Consumption is associated with an increase risk of coronary artery disease- this is well researched and the reason why margarine is banned in many countries.

But what about the ‘cholesterol lowering’ margarines?

Basically, margarine is made from a healthy, good oil, but turned into an artificial and heavily processed product. There are many cholesterol lowering margarines on the market that claim to reduce levels. And they do. This is because they add plant sterols into the final product and these plant sterols reduce cholesterol. It is nothing to do with the margarine, in fact you would get the same effect from simply increasing plant sterol rich foods in your diet. This includes lots of vegetables, fruits, beans, lentils, nuts and seeds.

How is butter made?

Take cows milk and shake or churn the milk until it forms butter. That is all - at least butter is in a natural state. And of course butter is made from cow's milk and saturated fats so is not exactly a healthy option when eaten in excess, but in moderation at least its not a toxic man-made substance!

The moral of the story? 

NEVER touch margarine and enjoy butter sparingly x