BUTTER AND MARGARINE
Typical serving size:
1 pat (5 g)HOW THEY HARM
WHAT THEY HEAL
Butter is made from animal fat, and contains cholesterol and saturated fat, which can contribute to the risk of heart disease
Margarine, made from vegetable oils, was created as a more healthful alternative
But some margarines contain trans fats, which have also been shown to have adverse effects on cholesterol levels and heart health
So look for trans fat–free margarines, and use them sparingly
Old School Opting for margarine instead of butter is a much healthier decision, saving lots of calories
Health Benefits
Just 2 Tbsp (30 mL) of margarine with plant sterols added are needed per day to reduce blood cholesterol
Vitamin D, added to many margarines, helps strengthen bones and teeth
Essential fatty acids found in most margarines protect against dermatitis
They may also lower the risk of heart disease and stroke
Health Risks
ObesityButter and margarine are high in calories, all of which come from fats, which increases the risk of obesity, heart disease, cancer, and many other diseases
High cholesterol
The fat in butter is mostly saturated, which is presumed to raise blood cholesterol levels more than other types of fat
Similarly, some studies suggest that trans-fatty acids in some margarine raise LDL cholesterol and lower HDL cholesterol, increasing risk of heart disease
Allergies
Buying Tips
Opt for light tubs or sticks made from blended oils like canola, olive, or soybean
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Storing Tips
For easier spreading, leave butter outside of the refrigerator for about 15 minutes
This will prevent freezer burn and other odors from seeping into the butter
QUICK TIP:
For example, top baked potatoes with chives and blended fat-free cottage cheese
When making cakes, to cut the amount of butter or margarine by one-third to one-half, add about ½ cup (118 mL) of applesauce for moisture
Top whole grain breads with fruit preserves