BUTTER or margarine – a question that has been debated for decades. Similarly, in many ways it is recommended to use butter instead of margarine, and many people pay special attention to this when preparing desserts. However, while some claim that butter is more natural, others praise margarine for its lower saturated fat content. But what are we actually eating – and why exactly is margarine often considered the “worse” option?
What is butter?
Butter is made from cream or milk – it is a natural product obtained by churning cream until the fat (butter) is separated from the liquid (buttermilk). It contains about 80% milk fat, with the rest being water and milk proteins.
Butter is a source of saturated fat, which has long had a bad reputation for being linked to heart disease. However, recent research shows that moderate consumption of butter is not necessarily harmful – especially if it comes from quality sources.
What is margarine – and why is it (was it) problematic?
Margarine is an industrial product that was originally developed as a cheap substitute for butter. It was originally made from beef fat and milk, but today it is mainly made from vegetable oils (sunflower, rapeseed, soybean…).
To make these oils solid and spreadable, they undergo hydrogenation, a chemical process that turns oils from a liquid to a solid. This process creates trans fatty acids, and therein lies the main problem.
Why are trans fats dangerous?
Trans fatty acids have been proven to:
- increase bad (LDL) cholesterol
- reduce good (HDL) cholesterol
- increase the risk of cardiovascular disease
This is why many countries, including EU countries, have banned or severely restricted the use of industrial trans fats. Today, some margarines on the market are formulated so that they no longer contain them – but this is not the rule. Read the declarations.
Although the label may say “0 g trans fats”, a product may contain small amounts if the amount is less than 0.5 g per serving, meaning it does not have to be listed by law. So always pay attention to the ingredients and look for partially hydrogenated fats.
Which is “healthier” – butter or margarine?
There is no simple answer. If you choose butter:
- choose in small quantities
- preferably from organic farming (without hormones and antibiotics)
- use it as part of a balanced diet
If you choose margarine:
- avoid versions containing “partially hydrogenated fats”
- choose soft, non-greasy versions that contain unsaturated fats
- check if it contains trans fatty acids (it should say 0 g)
What about cooking and baking?
Butter adds a richer flavor to cakes, doughs, and sauces, while margarine may work better if you want less saturated fat or a vegan option. However, in desserts, many chefs still choose butter for its flavor and texture.
Butter is a more natural product, but with more saturated fat. Margarines may have less saturated fat, but you should be careful because of the possible presence of trans fatty acids, especially in cheaper or older formulations.
As with everything in nutrition – moderation and quality are key. Read labels and don’t be afraid of butter – as long as you don’t eat a spoonful of it every day, it won’t hurt you.
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