Summary High intake of saturated fat has been linked to an increased risk of heart disease, but the evidence is inconsistent. The issue is one of the most controversial in nutrition science.
Butter vs. Margarine: Which Is Healthier?
A massive amount of nutrition misinformation exists on the internet.
Some of it is based on poor research or incomplete evidence, while other information may simply be outdated.
The professionals themselves may even tell you things that seem to directly contradict something you read the other day.
A good example of a subject no one seems to agree upon are the health effects of butter and margarine.
This article compares the two, looking at both sides of the debate.
Butter is a traditional dietary staple made by churning cream.
It’s mainly used as a frying fat, spread or component of sauces, cakes and pastries.
As a concentrated source of milk fat, it’s mostly composed of saturated fat.
Because of studies associating a high intake of saturated fat with an increased risk of heart disease, public health authorities started recommending that people limit their consumption of butter in the 1970s.
Margarine is a processed food that is designed to taste and look similar to butter. It is often recommended as a heart-healthy replacement.
Modern types of margarine are made from vegetable oils, which contain polyunsaturated fats that can lower the “bad” LDL cholesterol when used instead of saturated fat.
Since vegetable oils are liquid at room temperature, food scientists change their chemical structure to make them solid like butter.
For the past few decades, a process known as hydrogenation has been used to harden the vegetable oils in margarine.
Hydrogenation increases the oil’s saturated fat content, but unhealthy trans fats are formed as a side product ( 1 ).
A more recent process called interesterification achieves similar results without forming any trans fats ( 2 ).
In addition to hydrogenated or interesterified vegetable oils, modern margarine may contain several food additives, including emulsifiers and colorants.
Put simply, modern margarine is a highly processed food product made from vegetable oils, while butter is basically concentrated dairy fat.
Summary
Butter is a dairy product made by churning cream. Conversely, margarine is a product designed to imitate butter. While butter is mainly composed of dairy fat, margarine is typically produced from vegetable oils.
Butter may contain several nutrients not found in many other foods.
For example, butter from grass-fed cows may provide some vitamin K2, which has been associated with improved bone health ( 3 , 4 ).
In fact, butter from grass-fed cows appears to be a better source of many nutrients than butter from cows fed grains.
Grass-Fed Butter is Nutritious
The health effects of butter largely depend on the diet of the cows it came from.
Cows eat grass in their natural environment, but in many countries, their menu is largely based on grain-based feeds.
Butter from grass-fed cows is much more nutritious. It contains more:
- Vitamin K2: This little known vitamin may help prevent many serious diseases, including cancer, osteoporosis and heart disease ( 5 , 6 , 7 ).
- Conjugated Linoleic Acid (CLA): Studies suggest that this fatty acid can have anti-cancer properties and help lower your body fat percentage ( 8 , 9 , 10 ).
- Butyrate: A short-chain fatty acid found in butter that’s also produced by bacteria in the intestine. It can fight inflammation, improve digestive health and may help prevent weight gain ( 11 , 12 , 13 ).
- Omega-3: Grass-fed butter has less omega-6 and more omega-3, which is important because most people are already eating way too much omega-6 fat ( 14 ).
Nonetheless, butter is generally consumed in small amounts, and its contribution to the total dietary intake of these nutrients is low.
Summary
Butter from grass-fed cows contains much greater amounts of heart-healthy nutrients than butter from grain-fed cows.
Some experts are worried about the large amounts of saturated fat and cholesterol in butter and advise people to limit their intake.
High in Saturated Fat
For decades, butter has been demonized for its high saturated fat content.
It’s composed of around 50% saturated fat, while the rest is mainly water and unsaturated fat.
Observational studies investigating the association between saturated fat and heart disease have provided mixed results ( 1 , 15 , 16 , 17 , 18 ).
A recent review of studies concluded that eating less saturated fat is linked to a 17% reduced risk of heart disease when it’s replaced with polyunsaturated fat ( 19 ).
Conversely, switching saturated fat out for carbs or protein appears to have no effects ( 19 ).
As a result, some experts doubt that saturated fat intake is really a cause for concern. Others are still convinced that excessive saturated fat intake is a risk factor for heart disease ( 20 ).
In fact, health authorities have advised people to limit their saturated fat intake for decades.
Proponents of this popular opinion often point to studies showing that saturated fat increases levels of “bad” LDL cholesterol.
While it’s true that saturated fat promotes higher levels of LDL cholesterol, the story is a bit more complex ( 21 ).
Interestingly, some scientists believe that eating saturated fat may actually have some benefits, including improving the blood lipid profile.
It may raise “good” HDL cholesterol and change LDL cholesterol particle size from small and dense to large, which is considered more benign ( 22 , 23 , 24 ).
No strong evidence supports claims that a high intake of butter or other dietary sources of saturated fat are directly responsible for heart disease ( 25 ).
However, more high-quality research is needed before scientists can fully understand saturated fat metabolism and its relevance to heart health.
Summary
High intake of saturated fat has been linked to an increased risk of heart disease, but the evidence is inconsistent. The issue is one of the most controversial in nutrition science.
High in Cholesterol
Butter is also high in cholesterol.
A high intake of cholesterol was once thought to be a major risk factor for heart disease.
This concern was based on studies showing that high blood levels of cholesterol were associated with an increased risk of heart disease ( 26 ).
However, it’s now clear that getting moderate amounts of cholesterol from the diet doesn’t raise its blood levels in most people. The body compensates by producing less.
Normally, this keeps its blood levels in the normal range, although a very high intake may still cause a moderate rise in blood cholesterol levels ( 27 , 28 , 29 ).
Public health authorities have advocated low-cholesterol diets for decades.
These guidelines especially apply to people with familial hypercholesterolemia, a genetic condition that causes abnormally high blood cholesterol levels ( 30 ).
Nevertheless, dietary strategies seem to have a limited effect in this group ( 31 ).
Scientists continue to debate the role of dietary cholesterol in heart disease, but the concerns have been decreasing in recent years ( 29 , 32 ).
Summary
Butter is high in cholesterol. However, it has limited effects on blood cholesterol levels in most people.
Margarine vs. Butter: What’s the Difference?
Margarine and butter are both yellow, available as sticks or spreads, and used for cooking and baking. But when you start to break it down, margarine and butter are made of different ingredients, provide different health benefits, and are even used differently in the kitchen.
Butter is made from heavy cream. It contains higher levels of saturated fat, which can lead to several risks.
Margarine is made from vegetable oils. It contains unsaturated fats that serve as “good” fats in the body. Margarine comes in many forms, and each one has its downsides.
The Truth Is In The Fat
The main topic that gets tossed around in the conversation about butter and margarine is “fat.” Foods can have good and bad fats. Knowing how these fats affect you can help you make an informed choice between butter and margarine.
Margarine’s “good” fats. Margarine’s vegetable oils contain unsaturated fats, which are divided into polyunsaturated and monounsaturated fats. When used as a replacement for saturated fat, they help lower low-density lipoprotein (LDL) cholesterol, a form of “bad” cholesterol that clogs arteries.
Unsaturated fats are commonly found in plants and vegetables. These are considered “good” because they play several beneficial roles. They can:
- Improve your blood cholesterol levels.
- Ease inflammation
- Help your heart’s rhythm on consistent intake
- Lower your chances of heart disease
Butter’s “bad” fats. Butter is made from churned milk or cream, and the animal fats in it have higher levels of saturated and trans fats. These fats can lead to higher cholesterol, greater chance of heart disease, and lower levels of high-density lipoprotein (HDL) cholesterol — the “good” cholesterol that unclogs arteries.
Saturated fats pop up in many foods, but most people get them from meat and dairy. While they impact “bad” cholesterol, about 5% of your calories each day should come from saturated fats.
Trans fats get even more complicated. Natural trans fats are found in meat and dairy, whereas artificial trans fats are used in fried foods. Both types can lead to heart disease and stroke when unrestricted in your diet.
Sticks and Spreads
Margarine isn’t always a healthier alternative. It is often supplemented with additional fats for consumer purposes.
Unsaturated fats are liquid at room temperature. This is clear when looking at olive or canola oils. This type of consistency isn’t great for baking a cake.
Trans fats cause oils to solidify. This gives sticks of butter their shape and spreads their creamy consistency.
Sticks of butter and margarine contain more saturated and trans fats. The stick shape is created by saturated and trans fats, which causes the health statistics to shift.
- A serving of stick margarine contains around 2 grams of saturated fat and 3 grams of trans fat., while a serving of margarine from a tub contains 3 grams of saturated fat and no trans fat.
- A serving of stick butter contains around 7 grams of saturated fat but no trans fat, while a serving of butter from a tub contains around 4 grams of saturated fat but no trans fat.
You can choose from a variety of light margarine, whipped butter, and low-fat sticks or spreads to help you manage your fat.
(Some) Margarine Is Vegan
If you have dietary restrictions and need to avoid animal products, margarine can be a good alternative. However, always read the list of ingredients. Not every brand may be vegan.
Alternatives to Butter and Margarine
One area where most people refuse to switch butter for anything else is baking. Butter provides baked goods with rich color and a soft, moist texture. Margarine (unless it contains added dairy or fat to make it more like butter) doesn’t provide the same tasty benefits.
However, with a bit of creativity in the kitchen, you can find a variety of substitutes for butter and margarine.
- Applesauce can substitute for many wet ingredients like butter or oil in baking.
- Various plant oils can be used for cooking, such as avocado, canola, and vegetable oil.
- Greek yogurt, which can vary in fats and other nutrients, can be substituted for butter while baking.
Show Sources
American Heart Association: “Saturated Fat,” “Trans Fats.”
HARVARD T.H. CHAN School of Public Health: “Types of Fat.”
LiveWell with UnityPoint Health: “When It Comes To Your Heart, Is It Margarine or Butter?”
MAYO CLINIC: “Which spread is better for my heart — butter or margarine?”
Piedmont HEALTHCARE: “Margarine versus butter: Which is healthier?” Vegan Friendly: “Is Margarine Vegan?”
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