The Wellness of YOU! - # 118 - Butter or Margarine
posted in Nutrition and Weight Loss |
Which one is better for you — butter or margarine? In commercials and supermarkets across the country, butter and margarine face off in an effort to win consumers. But which is healthier?
The answer is …
Trans-fat-free liquid or tub margarine. The reason lies in the different types of fat they contain. Butter, made from animal fats, is high in artery-clogging saturated fats. Margarine, on the other hand, is made with vegetable oil, so it contains mainly polyunsaturated fat. But don’t be deceived! While margarine contains less saturated fat than butter, the hard varieties (like stick margarine) are high in dangerous trans fats.
Trans fats are manufactured through a process called hydrogenation, in which liquid vegetable oils are transformed into solid fats. Trans fats are used in foods like crackers, cookies, and pastries to improve flavor and texture, and to extend their shelf life. Like saturated fats, trans fats raise LDL (the “bad”) cholesterol, but trans fats have also been proven to lower levels of HDL (the “good”) cholesterol. Therefore, trans fats may pose greater health risks than saturated fats.
Still, when it comes to spreads, butter isn’t best! The healthiest choice is a trans-fat-free liquid or tub margarine. As of January 2006, the Food and Drug Administration required the trans fat content of packaged foods to be included on the nutritional information panel, so it’s now easier than ever to make an informed decision about which product to buy. (Be aware that companies can petition the FDA for an extension on the labeling requirement, so for now, a product might not be trans fat-free unless it specifically says so on the package.)
If you’ve been diagnosed with high cholesterol, you may elect to use one of the cholesterol-lowering margarine spreads made with phytosterols, also known as plant stanol esters. This compound, which is found in sources like soybean oils, can assist in reducing blood cholesterol levels.
One last piece of advice: Use all fats in moderation.
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Have a great and healthy day. I’ll be back soon with some more nutrition and weight loss thoughts for you.
And give the South Beach program a try. That’s what I follow and it sure has worked for me. Here’s where to go to learn more:
Shanti,
Ron
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