Butter or Margarine which one is better for my health?

(HealthCastle.com) Butter or Margarine - which one is better for my health? This debate is still as hot today as when it first arose. To determine which one is better for heart health, let's look at the fat content of both butter and margarine.

Butter - Saturated Fats and Cholesterol

Butter, as an animal fat, contains both saturated fats and cholesterol – the two dietary ingredients that increase blood cholesterol. Saturated fats can raise LDL cholesterol (also known as "bad" cholesterol), which raises total blood cholesterol as well. Cholesterol in foods, on the other hand, has little effect on blood cholesterol in most people. But for some, even a little dietary cholesterol can cause a soar in blood cholesterol levels.

Margarine - Trans Fats (.....in the past)

When margarine was first introduced to the marketplace, it was loaded with trans fats. The trans fats were created through hydrogenation – the very process used to solidify liquid vegetable oil into a spread. Just like saturated fats, trans fats increase LDL cholesterol ("bad" cholesterol) and lower HDL cholesterol ("good" cholesterol). In recent years, food manufacturers and the general public began to realize the negative health effects of trans fats. As a result, manufacturers have created non-hydrogenated margarine, which is now widely available. Non-hydrogenated margarine contains no trans fat, and it's softer than the first-generation margarine stick. Instead of hydrogenating liquid vegetable oil, manufacturers now add a tiny amount of modified palm and palm kernel oil to enhance the spreadability of margarine, creating a soft margarine that's trans fatty acid free.

	Recommended Intake per day	Butter (1 tbsp)	Soft-tub Margarine (1 tbsp)	Stick Margarine (1 tbsp)
Calories	2100 kcal	102 kcal	60 kcal	101 kcal
Total Fats	~70 g (~30% of total kcal)	11 g	6 g	11 g
Saturated Fats	< 23 g (<10%>	7 g	1 g	2 g
Trans Fats	< 2.3 g (<1%>	0.3 g	0 - 0.5 g	3 g
Cholesterol	<>	33 mg	0 mg	0 mg

*Please note that the recommended intakes are provided for healthy average individuals age 24 - 49 calculated at an average intake of 2100 kcal. For individuals with heart diseases, the American Heart Association recommends to limit saturated fats to <7%>

Another note: Butter naturally contains trans fat, but it's a good kind of trans fat.

Butter or Margarine: the Verdict?

BOTH saturated fats and trans fats can raise total cholesterol and LDL cholesterol. Therefore, you should try to minimize the intake of BOTH saturated fats and trans fats.

When we add up the numbers, it's clear that butter contains more saturated fats and trans fat. And remember that butter also contains dietary cholesterol.

posted by..nagarjuna..july 21st...