Is Butter or Margarine better?

June 15, 2018 BY: LISA

It seems there is a resurgence toward using butter and it’s driven by the Masterchef effect!


People are simply following recipes instead of thinking about using margarine instead. The Heart Foundation was concerned as it calculated that butter has 30% more calories and 4% trans fats compared to margarine which has 0.25% trans fats.


markusspiske / Pixabay


There is some emerging evidence to suggest that the saturated fat content of dairy foods does not increase cholesterol like other saturated fats do, however the trans fat content of dairy is likely to increase cholesterol. Unlike margarine which contains vegetable oils which can assist with cholesterol lowering.


Butter can certainly be part of a healthy diet however using a variety of different plant based oils, particularly extra virgin olive oil will be more healthful than using butter alone.


stevepb / Pixabay

Looking for other alternatives from butter/margarine? Why not try:

  • Butter blends (mix of butter and oil) – whilst still high in energy and fat, these are likely to provide the butter flavour but will be lower in saturated fat that pure butter.
  • Avocado – These are rich in monounsaturated fats as well as Vitamins C and K, and dietary fibre. Keep in mind that due to being high in fat, these pack an energy punch, so keep your portion size to ¼ of an avocado.
  • Hummus – Made from chickpeas, tahini, lemon juice and olive oil, this can be used as both a spread or a dip. Due to being predominately chickpeas this can also provide a protein and fibre hit.
  • Olive Oil – Being high in mono-unsaturated fat, this can be a great option to drizzle over grainy bread with tomato, basil and eggs.
  • Cottage Cheese or ricotta – Due to being soft these are easily spreadable, and can also provide a calcium hit to your meal.
  • Nut butters – Nut butters such as peanut butter, provide a range of healthy fats and nutrients. Aim for a low/no added salt version, and choose one with a highest amount of nuts.



Lisa APD





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