Butter or margarine: which is healthier?

Few things are as welcome at breakfast as a hot roll with butter! Or, who knows… With margarine!

There’s no denying it: both are delicious and make any food tastier; be it a simple bread, a more complete dish or even a warm boiled corn.

But what are the differences between these two products anyway?

Is it just the flavor that makes them different or are the nutritional properties different too? Which of the two is better for your health?

Below you can find the answers to these and other questions about butter and margarine to make the right choice at mealtime.

Butter

Paula Crook, nutritionist at PB Consultoria em Nutrição, explains that butter is the cream of milk whipped until it becomes a creamy emulsion. “The components of butter are sour cream and salt,” she says.

The nutritionist also cites the nutritional properties of butter:

Energy value (kcal) in 10 g: 74 kcal

Carbohydrates: 0 g

Proteins: 0 g

Total fat: 8.3 g

Saturated fats: 4.8 g

Trans fats: 0.2 g

Sodium: 90 mg

Sodium (in the unsalted version): 2 mg

But the question doesn’t want to be silent: is butter really a product harmful to health? After all, that’s what you hear a lot out there.

“Although butter is high in saturated fat and cholesterol, it is a natural product. In other words, our body knows how to naturally metabolize this fat”, says Paula.

The nutritionist explains that the studies are controversial in relation to the increase in cholesterol. “But the evidence suggests that moderate consumption compared to margarine consumption did not lead to an increase in LDL,” she says.

Thus, Paula concludes, butter can be part of a person’s diet, as long as the amount consumed in addition to other sources of saturated fat (such as that found in meat) does not exceed the recommended amount of this type of fat.

Margarine

Margarines are hydrogenated or interesterified vegetable oils to stay in solid form, as Paula explains. “These are artificially created fats,” she says.

The components of margarine, according to the nutritionist, are liquid and interesterified vegetable oils; Water; milk; whey; salt; vitamin A; stabilizers: mono and diglycerides of fatty acids and soy lecithin; conservatives: potassium sorbate and sodium benzoate; citric acid acidulant; antioxidants: BHT, TBHQ and EDTA; aroma and dyes.

Paula cites the nutritional properties of margarine:

Energy value (kcal) in 10 g: 72 kcal

Carbohydrates: 0 g

Proteins: 0 g

Total fat: 8 g

Saturated fats: 2.3 g

Trans fats: 0.2 g

Sodium: 60 mg

Sodium (in the unsalted version): 0 mg

In the past, butter was seen as a dietary villain for its saturated fat and cholesterol content. “With that, margarines made from the hydrogenation of vegetable oils emerged. But, over time, it was discovered that hydrogenated (trans) fat was more harmful to health”, explains Paula.

Nowadays, highlights the nutritionist, margarine and vegetable creams are obtained through the interesterification process. “Studies are still controversial in terms of health, but evidence points out that this type of fat could also worsen the lipid profile and even cause insulin resistance,” he says.

The advantages of margarine are the presence of vitamins A, D, B2 and vitamin E. “However, some nutrients have the function of oxidative stability, guaranteeing the quality of food. Due to their antioxidant action, vitamin E and beta carotene (pro-vitamin A) can prevent the oxidation of polyunsaturated fats, preventing the oxidation of the food itself. That is, these nutrients are added, not to complement the person’s diet, but to prevent the food from spoiling quickly”, highlights nutritionist Paula.

Butter vs margarine: which one to choose?

But, after all, which product to choose: margarine or butter?

The subject generates controversy, but one thing is certain and all professionals in the field agree: neither margarine nor butter should be consumed in excess.

Just 10g of butter has 74 calories and the same amount of margarine has 72 calories. But, of course, this is not the only point to be taken into account, but it is also a “warning” for people who are concerned about their weight and health.

In the opinion of nutritionist Paula, butter is the best option. “Thinking about the health issue, it is better to prefer the moderate use of butter because it is a natural product”, she points out.

healthier substitutes

Paula Crook suggests replacing butter and/or margarine with extra virgin olive oil, extra virgin coconut oil and other nut oils.

Check out these and other tips for making healthy substitutions and reducing (or excluding, if necessary) your butter and margarine consumption:

Coconut butter: just beat the coconut until you get a homogeneous mass in the processor or even use coconut oil (put it in ice molds and take it to the fridge to harden).

Extra virgin olive oil butter: place in ice cube trays and refrigerate to harden.

Extra virgin olive oil with herbs: mix herbs such as parsley, oregano, basil, rosemary into the oil and refrigerate to harden.

Peanut (or other oilseed) paste: Beat in a food processor to get a paste consistency.

Tahini: Sesame cream that is already sold ready.

Did you like the tips? Remember then: consume butter and/or margarine only in moderation, regardless of which product is your favorite!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.