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

Sources of Calcium

When asked to identify sources of Calcium, milk and dairy always get put at the top of the list. Many adults have a hard time listing other sources of Calcium.

According to the Australian Nutrition Survey most Australians are not getting the Recommended Daily intake (RDI) of calcium from their diet. People at different stages of life need different amounts of calcium. 

For adults aged 19-50 the RDI is 1000mg. Adolescents, women over 50 and men over 70 require higher amounts with an RDI of 1300mg.

Not only is calcium vital for strong bones and teeth, it is important for the electrical conduction system in the heart, neurotransmitter release and muscle contractions.

Products such as milk and cheese are well known sources of calcium. However, some 

people are unable to tolerate dairy products. Others avoid dairy for ethical and health reasons. For these people there are many other sources of this very important mineral.

Good dietary sources of Calcium

Dairy - One cup of milk or a 200g tub of yoghurt provides around 300mg calcium.

Fish and Seafood- Some fish and seafood are also rich in calcium. Especially canned fish such as sardines and salmon because the canning process softens the bones and they can be eaten along with the fish. Half a cup of canned Salmon contains about 400mg of calcium. Crab and scallops are also relatively high in calcium containing about 100mg per serve. Seafood also provides vitamin D, which is essential for proper calcium absorption.

Leafy Green vegetables – A cup of cooked spinach contains up to 350mg calcium. Bok choy, collard greens (cabbage family) and mustard greens are also high in calcium. Note that although spinach is very high in calcium it contains oxalic acid which binds with the calcium and reduces its absorption. Calcium in other green vegetables is well absorbed.

Broccoli- Once cup of cooked broccoli contains about 60mg of calcium.

Tahini – Tahini is made from sesame seeds and 2 tablespoons contains approximately 130mg calcium. Add tahini to dips, salad dressings or as a spread.

Nuts – Nuts are an excellent calcium rich snack. Twelve brazil nuts contains 90mg of calcium and 15 almonds contains about 40mg calcium. Almond butter is also a good source of calcium and can be used as a spread. 2 tablespoons contains about 110mg of Calcium.

Tofu  – the amount of calcium in tofu depends on which coagulating agent was used to extract the soy protein in the process of making tofu. 120g tofu prepared using calcium sulphate contains 200 - 400mg calcium. Tofu prepared with nigari (magnesium chloride) has slightly less calcium than tofu prepared with calcium sulphate. Check the label to see which agent was used to process the tofu. Some tofu packages will also have the calcium content listed as a percentage of the RDI.  Add Tofu to stir-fries, curries and soups.

Soy beans – Cooked soy beans contain about 175mg per cup. Add them to soups, salads, curries and stews.

Blackstrap Molasses – At 120-200mg of Calcium per tablespoon, blackstrap molasses is a great when you are after something sweet.

Calcium fortified milk alternatives – 200ml of calcium fortified soy or rice milk contains about 200-300mg calcium.

While it’s preferable to obtain the Calcium you need from your diet, supplements may be of benefit if you find it difficult to get enough from food. If you are concerned about your calcium intake call or email the clinic to talk to one of our experienced Naturopaths.

If you are looking for an easy way to get more calcium in your diet, this recipe is a good dairy free option.

Tofu, Broccoli and Sesame

Ingredients

 225g extra firm tofu, cubed

1 Onion

2 cloves of Garlic

1 head of broccoli florets (lightly steamed)

3 green shallots

1/2 cup tamari

1/3 cup corn starch

2 tbs. Sesame oil

Grated ginger, to taste

2 tbs. sesame seeds

Instructions

1. Mix together tamari, sesame oil and ginger.
2. Heat a large fry pan  (medium – high heat)
3. Coat the cubed tofu with cornstarch (shake of any excess corn starch).
4. Heat half the tamari mixture in the frypan.
5. Add the tofu and cook until browned and slightly crispy.
6. Remove from the pan and set aside.
7. Add the remaining tamari mixture to a hot pan.
8. Add onion and garlic and cook until tender. Add the lightly steamed broccoli.
9. Add the tofu cubes and toss together with the sesame seeds and shallots.

 Enjoy!!

Post script

If attempting to influence the gender of your unborn child, a diet high in calcium is a very important component of swaying for a girl. Some of the above foods would be desirable additions to your diet (not all of them because the girl diet also requires low sodium and potassium). For more information on dietary recommendations for Gender Swaying you can email lisa@genderway.com.au or contact the clinic.