Butter or margarine: which is the healthiest option?

Few things are as welcome in a breakfast as a warm buttered bun! Or, who knows? With margarine!

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

But after all, what are the differences between these two products?

Do their taste alone differ or do their nutritional properties also differ? Which one is best for health?

Below are answers to these and other questions about butter and margarine to make the right choice at meal time.

Read also: 5 good reasons to consume butter

butter

Paula Crook, nutritionist at PB Nutrition Consulting, explains that butter is the cream of whipped milk until it turns into a creamy emulsion. "The components of butter are sour cream and salt," he says.

The nutritionist also mentions the nutritional properties of butter:

Energy value (kcal) in 10 g: 74 kcal




Carbohydrates: 0g

Proteins: 0g

Also read: 15 Amazing Uses of Butter

Total fat: 8.3 g

Saturated fat: 4.8 g

Trans Fats: 0.2 g

Sodium: 90 mg

Sodium (in the unsalted version): 2 mg

But the question is, don't you want to shut up: is butter really a health hazard? 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, does our body know how to naturally metabolize this fat?

The nutritionist explains that studies are controversial regarding the increase in cholesterol. "But the evidence suggests that moderate consumption compared to margarine consumption did not lead to increased LDL," he says.

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

Margarine

Margarines are hydrogenated or interesterified vegetable oils to be in solid form, as Paula explains. "They are artificially created fats," he says.

Margarine components, according to the nutritionist, are liquid and interesterified vegetable oils; Water; milk; whey; salt; vitamin A; stabilizers: fatty acid mono- and diglycerides and soy lecithin; conservative: 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: 0g

Proteins: 0g

Total fat: 8g

Saturated fat: 2.3 g

Trans Fats: 0.2 g

Sodium: 60 mg

Sodium (in the unsalted version): 0 mg

Formerly butter was seen as a dietary villain for its saturated fat and cholesterol content. With this came the margarines made from the hydrogenation of vegetable oils. But over time, it turned out that hydrogenated (trans) fat was more harmful to health ?, explains Paula.

Nowadays, highlights the nutritionist, margarine and vegetable creams are obtained through the process of interesterification. "Studies are still controversial regarding health, but evidence indicates that this type of fat could also worsen the lipid profile and still cause insulin resistance," he says.

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

Butter x margarine: which one to opt for?

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

The issue is controversial, but one thing is certain and all professionals agree: neither margarine nor butter should be consumed excessively.

Only 10g of butter has 74 calories and the same amount of margarine, 72 calories. But of course, this is not the only point to be taken into consideration, but it is also a "warning". for people who care about their weight and their health.

In the opinion of nutritionist Paula, butter is the best option."Thinking about health, it is better to prefer the moderate use of butter because it is a natural product," he says.

Healthier Substitutes

Paula Crook suggests replacing the consumption of 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) butter and margarine consumption:

Coconut Butter: Just beat the coconut until you get a homogeneous mass in the processor or use the coconut oil (put in ice cups and refrigerate to harden).

Extra Virgin Olive Oil Butter: put in ice cups and refrigerate to harden.

Herb extra-virgin olive oil butter: Mix herbs such as parsley, oregano, basil, rosemary and refrigerate to harden.

Peanut butter (or other oilseed paste): hit the processor to get folder consistency.

Tahine: sesame cream that is already sold ready.

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

Butter vs Margarine (April 2024)