Butter vs. Margarine: The Great Debate in American Kitchens

At first glance, butter and margarine may seem similar, but their differences in composition and effects on health have made them protagonists of one of the most popular debates in American kitchens. While butter, made from milk, has been a traditional ingredient in the kitchen for centuries, margarine emerged as a cheaper and, supposedly, healthier option. So, which one should you bring home?

For years, butter reigned in American gastronomy, providing flavor and texture to innumerable recipes. However, with the rise of healthy eating, warnings about its high content of saturated fats and its impact on cholesterol levels led to a shift. It was then that margarine entered the scene, promoted as a lighter and “cardiosaludable” option.

However, subsequent investigations aroused concerns about certain industrial processes and the use of little beneficial fats, leaving consumers in a sea of doubts about what really is the healthier option.

Butter and margarine have key differences in their nutritional composition, mainly due to their origin and elaboration process. As Karen Velásquez Pérez, Nutrition Coordinator of the Ricardo Palma Clinic, explained, butter is a product of animal origin obtained by beating and cooling the milk cream, which results in a product with a high saturated fat content (at least 30% of its composition). For this reason, if consumed in excess, it can raise LDL cholesterol (“bad”) and increase the risk of cardiovascular diseases.

On the other hand, margarine is of plant origin since it is made from liquid vegetable oils. Therefore, to achieve a texture similar to that of butter, it undergoes a hydrogenation process, which can lead to the formation of trans fats. Although some margarines, especially non-hydrogenated and elaborated with healthy oils, can contribute unsaturated fats beneficial to heart health, many versions contain harmful fats which are even more harmful than saturated fats, since they not only raise LDL cholesterol, but also reduce HDL (“good”). In addition, various studies have been related to the development of some types of cancer, warned Julia Zumpano, Cleveland Clinic’s preventive cardiology dietitian.

“The butter contains small amounts of fat-soluble vitamins such as A, D, E, and K, in addition to some minerals, although at levels that can be obtained from other sources in a balanced diet. On the other hand, some margarines have been reformulated in recent years to eliminate trans fats and now include vitamins A and D, as well as fatty acids such as Omega-3,” added the nutritionist of the International Clinic, Isabel Ríos.

While there is no conclusive evidence that demonstrates that organic butter or grazing is significantly healthier than the conventional, there are some differences in its composition. Dr. Paola Rodríguez-Paiva Valle, director of the Nutrition and Dietary career at the San Ignacio de Loyola University, said the butter from free grazing cows has a better nutritional profile in terms of vitamin A, D, E, B12, conjugated linoleic acid (CLA), and butyrate. While, Cleveland Clinic dietitian said that, although grazing butter can offer a more favorable fatty acid profile, there is no forceful evidence that this translates into a lower cardiovascular risk.

Margarines made with natural oils such as olive or avocado, and without trans fats can be a healthier option for the heart. According to Zumpano, this type of margarine provides monounsaturated fats, which can increase HDL cholesterol (“good”), reduce LDL (“bad”), and decrease inflammation when consumed within a balanced diet.

However, the expert of the San Ignacio de Loyola University mentioned that the trans-fat margarines are not so common and are usually expensive since they use healthier oils and require an interesterification process to solidify them without generating trans fats.

“Therefore, for those who seek healthier alternatives, there are naturally uninable and nutrient options, such as avocado, peanut butter, tahini or tapenade, which provide antioxidants, vitamins, minerals, fiber, and proteins,” said Dr. Rodríguez-Paiva Valle.

Photo: Freepik.

Moderate and healthy consumption of butter or margarine should be limited. According to Mr. García, the intake of saturated fats should not exceed 30 grams daily in men and 20 grams in women.

That said, in terms of the recommended amount, the specialists agreed that the ideal is not to exceed a teaspoon per portion and limit the consumption of both products to one or twice a week.

The Nutritionist of the Ricardo Palma Clinic recommended avoiding both products in people with:

• Overweight or obesity, since it is essential to reduce the consumption of fats, especially trans and saturated.
• Dyslipidemia (cholesterol and high triglycerides), as its intake can aggravate the problem.
• Fatty liver, condition in which fat consumption must be controlled.
• Cardiovascular diseases, since butter is rich in saturated fats and both options can contain high sodium levels.

In conclusion, while both butter and margarine have their pros and cons, the key to a healthy diet lies in moderation and informed choices. Opting for organic butter or margarines made with natural oils can provide additional health benefits. However, it is crucial to consider individual health conditions and dietary needs when making these choices. As always, consulting with a healthcare provider or a registered dietitian can provide personalized guidance tailored to your specific health goals.