Balancing the demands of eating healthy without spending money can be difficult, so in this series, we’ll be examining the everyday products you buy at the supermarket every Friday to help you make informed decisions.
Sunna van KampenFounder of Tonic Health and a nutritionist who has become a social media sensation by reviewing foods in search of healthier options. Nicola Ludlum Laing from nicsnutrition.com Provide expertise.
This week we compare butter and margarine. This question may be difficult to answer definitively, but expert nutritionists have a different view to the Sunnah…
butter
Sunnah View – The Right Choice
Butter has been a kitchen staple for centuries.
“Made from churned cream, it boasts a unique natural profile. [compared with margarine]” says Sunna.
Butter is traditionally made simply by churning milk, so it is also a minimally processed food.
According to Sunna, butter is good for you because…
- Nutrient-rich – Butter contains essential vitamins such as Vitamins A, D, E and K, which are fat-soluble and essential for various bodily functions.
- No Additives – Unlike margarine, butter contains no artificial additives or preservatives, making it a cleaner option.
- Fat – Butter is rich in saturated fat, which Sunnah feels has been unfairly demonized in the past. He says: Recent Research A Swedish study following 4,150 people over 60 over 16 years found that those with the highest dairy intake had a lower risk of cardiovascular disease than those with the lowest intake. Sunnah says the problem arises when fat is combined with low-sugar and low-fiber flours, such as in pies and biscuits. Many nutritionists disagree…
Nicola’s take – moderation is key
“When it comes to health and cardiovascular disease prevention, the evidence overwhelmingly supports replacing saturated fats with unsaturated fats.”
“Unsaturated fats are found primarily in oily fish and plants, from olive oil to nuts, seeds and avocados.”
Nicola seems to agree that some saturated fats are better than others, but doesn’t include butter in this category.
“The saturated fats found in dairy products (including milk, cheese and yoghurt) appear to act differently in the body compared to the saturated fats found in butter and foods made from butter such as biscuits, pies and pastries, and are a better choice for heart health.”
“This is due to molecular-level differences in how fats are ‘bound’ or encapsulated.”
Nicola continues: “Overall, I would not recommend consuming large amounts of butter or coconut oil (another product high in saturated fats), especially as they are most often consumed alongside refined carbohydrates such as white bread.”
“Moderation is key, but our advice to butter lovers is simple: use it sparingly (and on whole wheat bread!).”
Cost – More expensive
250g of unsalted butter costs around £2.50.
In major supermarkets it typically costs between £9.80 and £10.40 per kg.
margarine
Sunnah View – Too Processed
Margarine was invented in France in 1869 in response to a call by Napoleon III for a cheaper alternative to butter for French workers.
“Today, it is made from vegetable oils and often contains additives, making it an ultra-processed food,” Sunnah said.
“Many are advertised as ‘healthy’ and are usually made by mixing different seed oils together and then processing them to solidify the oil.
“The ‘trans fats’ that we now know to be harmful were once produced by this process.
“Today, margarine is free of trans fats, but it does contain highly processed seed oils, as well as emulsifiers to help it spread better and colorants to mimic the appearance of butter.”
Nicola’s take – Often recommended when made from olive oil or rapeseed oil
“British spreads became healthier in the 1980s when the process of hydrogenation was stopped, preventing the formation of trans-fatty acids.”
“I often recommend spreads made with olive oil or rapeseed oil to increase the proportion of good fats in the diet, even though they contain small amounts of additives. In this case, there is no need to worry if consumed in moderation.”
Cost – Low
Margarine is usually slightly cheaper than butter, costing around £2.50 per 450g container, or between £5.56 and £9.38 per kg.
Alternatives (that are also vegan)
“One of the things I always recommend to my vegan friends is to do as the Italians do – spreading olive oil on your toast is a great option,” Sunna recommends.
“It’s the healthiest oil out there, and once you get used to dripping it on instead of rubbing it on, it tastes amazing.”
They’re rich in heart-healthy monounsaturated fats and contain polyphenols and antioxidants that help reduce inflammation.
Olive oil is an excellent source of vitamins E and K, which support skin health and bone strength.
It is however on the pricey side – around £5 for a 250ml bottle – but Mr Sunna says “the health benefits make it well worth it”.
verdict
Expert nutritionists clarify that butter should be eaten in moderation, despite Sunnah’s claims of various health benefits.
Sunnah also recommends margarine made from olive or rapeseed oil, but urges people to consider the additives.
Read more in this series…
