Margarine or butter: see which is healthier

The bread with butter or margarine It is a classic and a breakfast option present in the homes of many Brazilians. However, the combination, despite being very popular, can have a high fat content. Therefore, many people are in doubt about which is the best ingredient to spread on bread or even to prepare other types of meals.

First, let's understand what the difference is between margarine and butter. A Margarine is a vegetable product, made from vegetable oils converted into solids in a process called hydrogenation. “This can result in the formation of trans fats, known for their negative effects on health, such as an increase in heart disease,” explains Rodrigo Neves, a doctor with a postgraduate degree in Nutrology and Endocrinology, to CNN .

Furthermore, margarine often contains chemical additives, such as emulsifiers and colorings, making it a slightly less nutritious option.

Already the butter It is a product derived from cream and, therefore, has animal origin. It is a food composed of dairy fat, water and small amounts of protein. “It is rich in saturated fats and cholesterol, but it is a completely natural product with no artificial additives. Butter also provides vitamins A, D, E and K”, adds Neves.

So, is butter healthier than margarine?

According to Cristiano Merheb, doctor at Espaço Merheb and weight loss specialist, Butter is a healthier option than margarine . “She does not have the potential to gain weight, despite having a little fat. Furthermore, margarine goes through a complicated chemical process and is rich in trans fat. Therefore, we should always bet on butter”, he tells CNN .

However, it is important to remember that, like everything in a healthy and balanced diet, butter should be consumed in moderation . After all, even though it is a natural product, with essential nutrients found in milk, butter is still rich in saturated fats.

“Studies indicate that saturated fats may not be as harmful as previously thought, if consumed in moderation”, explains Neves. “The presence of trans fats in margarine can cause greater risks to cardiovascular health compared to saturated fats in butter”, he adds.

Butter can be part of a healthy diet

Good news for those of you who like butter but are concerned about your diet: it can be part of a healthy diet. As we have seen, it is a more nutritious alternative compared to margarine and can be used daily, especially when cooking food.

“Anything you need to cook with cooking oil, for example, can be used with butter”, explains Merheb.

Of course, this must be done in a balanced way. According to the Dietary Guidelines for Americansthe recommendation is limit your intake of saturated fats to less than 10% of daily calories . This is equivalent to 22 grams of this type of fat in a 2,000-calorie diet, which represents about two tablespoons of butter .

In fact, this moderate consumption can bring some health benefits, when associated with a balanced diet, with macro and micronutrients essential to health. According to experts consulted by CNN these benefits include:

• Omega-3, associated with the prevention of diseases such as arthritis, depression and cardiovascular problems;
• Vitamin K2, which helps prevent osteoporosis;
• Milk protein, important for maintaining muscle health;
• CLA (conjugated linoleic acid), important for heart health;
• Fat-soluble vitamins, associated with benefits for intestinal and metabolic health.

Does butter increase bad cholesterol?

This is a very common question, after all, a few years ago, butter was considered a villain for increasing LDL cholesterol levels (considered “bad”) in the body. However, according to the experts consulted, this perception has been reevaluated.

“Recent studies suggest that the effect of saturated fat on cardiovascular health may depend on the context of the total diet and the type of saturated fat consumed,” explains Neves.

“Butter, as it is a natural product, contains a matrix of fats that also includes short and medium chain fatty acids, which can have beneficial metabolic effects, such as supporting intestinal health and even regulating blood lipids” , complete.

A study published in American Journal of Clinical Nutrition, for example, it showed that consumption of high-fat dairy products, such as butter, was not associated with an increased risk of cardiovascular disease. “This suggests that the context of saturated fat and its dietary source are important,” says the expert.