Despite the similar calorie content and almost identical total fat content, butter, and margarine are fundamentally different from each other. In the first case, we are talking about a natural product (albeit containing cholesterol), and in the second – about ultra-processed food.
While the specifications for margarine were updated in 2018 (limiting trans fats to 2% of the weight of fat), manufacturers fail to point out that trans fats in margarine can easily be formed during the cooking process. So which is better, butter or margarine?
A comparison of butter and margarine
Butter is a natural food product obtained from cow’s milk or cream by mechanical processing. Most often, butter contains about 60-80% fat (in the case of ghee, the figure increases to 95-98%) – mainly in the form of saturated fatty acids.
In turn, margarine is a product of multi-stage food production, obtained from vegetable fats by hydrogenesis (that is, saturation with hydrogen) or transesterification (treatment of the feedstock with a methanolic solution of potassium hydroxide).
Because margarine is made from vegetable oils, the final product is virtually free of saturated fatty acids (including cholesterol). It has long been thought that this is better for health – if you exclude the possible harm of trans fats.
What are trans fats?
Trans fats are substances that appear in vegetable oils when they are reheated to high temperatures. The harm of trans fats lies in the negative effect on metabolism – in the end, they provoke cardiovascular diseases and exacerbate obesity.
Most countries in the world regulate the content of trans fats in finished foods – they should be no more than 2% of the total amount of fat in the product. However, this rule does not take into account the fact that trans fats are easily able to form in margarine during cooking on it.
Types of fats – what’s the difference?
As simple as possible, the difference between saturated (animal) and unsaturated (vegetable) fats can be felt in the process of washing dishes. A plate after vegetable oil can be washed even with warm water, while after animal fats, a hot temperature and detergent will be required.
In fact, an excess of saturated animal fats in the diet is associated with a higher risk of developing cardiovascular disease – primarily due to the use of large doses of cholesterol, which is deposited on the walls of blood vessels and reduces their permeability.
Starting in the 1980s, when it became clear that the amount of saturated fat (and cholesterol) in the diet was necessary to maintain heart health, there was talk around the world that butter should be replaced with more “healthy” margarine.
Is margarine really better?
The recommendation to replace butter with margarine was based solely on the fact that saturated animal fats can carry health risks when consumed in excess. However, direct scientific evidence of the harm of butter (or the benefits of margarine) does not exist.
Among other things, both products have a similar calorie content (about 700 kcal per 100 g) – that is, margarine cannot be considered a dietary substitute for butter or a product that can be consumed in unlimited quantities without danger to the body.
Can you use margarine?
Talking about the benefits or harms of margarine is correct only after studying its composition, as well as the mechanics of the production of a particular product. Firstly, it is important which vegetable oil was used – palm, soy, sunflower, or another (each has a unique fatty acid profile).
Secondly, the formation of trans fats in margarine is significantly higher during hydrogenesis processes, while their proportion may be lower during interesterification. You also need to remember that reheating margarine (especially when baking) can increase the amount of trans fats.
Third, the issue must be seen in context. If your doctor advises you to reduce the amount of saturated fat in your diet, margarine (in moderation) is fine. Plus, margarine is suitable for vegetarians and vegans as a substitute for butter.
What should you pay attention to?
Hard types of margarine are most often made by hydrogenesis, associated with an increase in the proportion of trans fats in the final product. Such margarine is best used in extremely limited quantities – and try not to use it for frying or baking.
The first types of hard margarine contained up to 40-60% trans fats (by weight of fat), then the figure was lowered to 20%, and the technical regulation TR TS 024/2011 adopted in 2018 limited them to 2% – primarily at the request of WHO.
Separately, we note that sunflower oil (as well as margarine made from it) contains a high amount of omega-6 fats. Although they are not harmful to health in and of themselves, their excess consumption requires an increase in the daily intake of omega-3s – which can lead to omega-3 deficiencies and associated risks.
The recommendation to replace butter with margarine is a rather controversial statement. While lowering your cholesterol intake by avoiding animal fats can be beneficial in some cases, most margarine contains trans fats — which increase with frying and baking.