Sign up to our bodyandsoul.com.au newsletter for more stories like this. Studies have shown these raise blood cholesterol levels. And this is why it’s confusing for the consumer – despite a margarine being labelled as being made from olive oil, it may contain only small amounts of olive oil and not be as high in monounsaturated fats as expected. On today’s episode of The Perfect Bite, host Andrea Jenna is joined by registered dietician Samara Foisy. Margarine has long been peddled as the healthy alternative to butter, but is it really? Spreads are similar to margarines, but with less fat. There are three types of fats in our food: saturated fat, monounsaturated fats and polyunsaturated fats. Choose whipped or light butter, or a dairy blend. Margarine was first developed in France by Napoleon as a substitute for butter to feed the armed forces and lower classes. Margarine must have a fat content of 80% or more (similar to butter). Healthy eating in childhood means they will have less chance of developing chronic diseases like heart disease, type 2 diabetes, obesity and some cancers. But what has caused this shift in perceptions and is it based on scientific evidence? You're not alone. 'Fairy'), coconut oil and palm oil with foods that contain mostly (healthy) polyunsaturated and monounsaturated fats such as oils, spreads, nut butters and avocado. The significant nutritional difference actually lies in the fatty acid profiles of the two products. While there is debate in the scientific world about the relative contributions of saturated fats (and the different types of saturated fatty acids) to heart disease, the consensus is that replacing saturated fats with monounsaturated or polyunsaturated fats will lower the risk of heart disease. But between 2000 and 2010 however, it gradually became clear that the trans fats found in most commercial brands of margarine are actually even more health damaging than saturated fat. Do we still need to be concerned about butter’s links to heart disease, and is there any evidence to suggest butter is better for our health compared to margarine? All times on this site are AEDT (GMT +10). These types of fats help reduce low-density lipoprotein (LDL), or … This is why Flora is called a spread – it contains less fat than margarine. Health wise, it looks like margarine … Here's your handy guide. International health organisations such as the World Heart Federation, as well as many national health authorities, recommend it. Some recipes, like butter cookies, rely on the butter for a flavor, but in many recipes, butter is being used to add moisture and texture, and to help create flaky layers. Image: iStock.Source:BodyAndSoul. Purchase the Butter and Margarine in Australia country report as part of our butter and margarine market research for September 2017. For cholesterol lowering, the best choice is a margarine with added sterols (eg Logicol, Pro-activ) that block cholesterol absorption. According to a dietitian. Margarine is made from vegetable oils, so it contains unsaturated "good" fats — polyunsaturated and monounsaturated fats. Choose margarine with a healthy amount of oils. Is the food industry conspiring to make you fat? Australian margarine spreads have some of the lowest levels of trans fat in the world and significantly less trans fat than butter. bodyandsoul.com.au may receive an affiliate commission if you buy through our links. The dairy industry is in despair. Regular margarine eg Meadow Lea (12 ingredients) The cream is churned until the liquid (buttermilk) separates from the fat solids. Italian for 'twice-cooked', ricotta is similar to cottage cheese but is smoother in texture with … Another point of difference between butter and margarine is that margarine may contain plant sterols, which help reduce cholesterol levels. Fewer Australians are buying margarine than they were five years ago, but the two most popular brands, Flora and Meadow Lea, have remained favourites, according … Butter is a natural food made from milk, while margarine is a processed … It’s margarine by a margin! So when you’re buying margarine look for margarine that contains less than one per cent (or less than one gram per 100 grams). Here are some simple tips for weight loss including exercise, portion control and healthy eating. Instead, margarine has been touted as the ‘healthier choice’ for decades, but now, the tables are turning and many people are reverting back to butter. Nothing beats a thick slathering of butter on a warm slice of fresh bread – but for years we’ve been told that’s not the best thing to do, health-wise. To set the record straight on what’s truly the healthier choice, here’s what you need to know. Butter, derived from dairy milk, is mainly saturated fat, and the main saturated fats are palmitic acid (about 31 per cent) and myristic acid (about 12 per cent). But what about vegan butter and margarine? Not all food additives are bad: a quick guide for label readers. The health differences between butter and margarine are based on the presence of different types of fats. Find out about our policy and your choices, including how to opt-out. If you’re opting for butter as an occasional treat, that’s totally fine, but if you insist on sticking with it for day-to-day use, at least choose an unsalted variety. Find out about our policy and your choices, including how to opt-out. Using olive-oil-based margarines is going to contribute very little to your daily intake of extra-virgin olive oil. The difference between butter and margarine is that margarine is made with a base of vegetable oil. The World Health Organisation recommends a person’s diet consist of no more than 10 per cent saturated fat which works out to be 10g of saturated fat for every 100g of food eaten. And no, we promise we won't spam you. All was not lost, however. Health wise, it's a step in the right direction. The Heart Foundation recommends eating 2-3 grams of plant sterols a day, from plant-sterol enriched foods. If your butter-loving heart is now broken, but you still can’t stand the thought of using margarine, I hear you. The healthiest butter and margarines in Australia. D.H. Morris, M. Vaisey-Genser, in Encyclopedia of Food Sciences and Nutrition (Second Edition), 2003. Exclusive TV sneak peeks, recipes and competitions, What's best to spread on your toast, butter or margarine? ... health-wise. Only 20 years ago butter was the public villain – contributing to raised cholesterol levels and public concern over an increased risk of heart disease. Confused about which margarine to buy? So many situations undermine healthy eating, and instead push energy-dense, nutrient-poor foods. As always, people need to base their decision on their family and medical history and obtain advice from their dietitian or GP. Read the original article. Made of just cream and salt, many people think butter is a more natural option. Written by Lancey Morris from SweetLancey.com, this guide concentrates on what groceries to buy to prepare your own delicious, healthy, plant-based meals. Plant-based milks are giving it a run for its money, dairy factories are closing and reopening as nut-based milk companies, and major ice-cream companies like Ben & Jerry’s and Breyers are rolling out vegan flavors galore. As you can see, butter is butter – there’s not much variety in terms of nutrition amongst brands, excluding the sodium content. This article was originally published on The Conversation. Before I delve into dairy-free spreads, I want to draw your attention to margarine. The Australian Dietary Guidelines and World Health Organisation recommend the lowering of saturated fats to below 10 per cent of daily energy intake. Is butter really healthier than margarine? The difference between these lies in their chemical structure. Any diet app will tell you margarine has about 10-15 per cent fewer kilojoules than butter. Margarine is made from vegetable oils, beta-carotene (added for colour), emulsifiers (to help the oil and water mix), salt and flavours (which can include milk solids). In the domestic market more people buy margarine than butter, with 27 per cent of respondents in an ABS survey eating margarine the day before, and 15 per cent consuming butter. The Good Housekeeping Institute's nutrition director, Delia Hammock, M.S., R.D., offers tips on how to decide which margarine … These fat solids are then rinsed, a little salt added, and shaped to form the butter we all love. Butter is made from the processing of cream. A serve being about 2 teaspoons. It’s best to read the nutrition information panel to determine which margarine is highest in monounsaturated fats. (GLOBAL 2000 via Flickr), Episode guide | Adam Liaw's Road Trip for Good, Episode guide | Palisa Anderson's Water Heart Food, 19 very tasty ways to use up festive leftovers, Step aside, ham sambos: 9 tasty ways to use up your Christmas ham. For decades, margarine was considered a far healthier choice than butter, since it’s much lower in artery-clogging saturated fats. You will find spreads dominate the shelf these days and there are few products called margarine. As most spreads now have less fat than this, they can't be called margarine and still comply with labelling regulations (unless they're called margarine spreads). These subtle differences in structure lead to differences in the way our body metabolises these fats, and hence how they affect our health, in particular our heart health. What I’d recommend is to leave butter for special occasions, and opt for the following non-margarine alternatives instead: Melissa Meier is a Sydney-based Accredited Practising Dietitian. How to choose the healthiest spread. The structure of saturated fats has no double bonds in between the carbon atoms, monounsaturated fats have one double bond between the carbon atoms, and polyunsaturated fats have two or more double bonds between the carbon atoms. If coconut oil is used the margarine will be mainly saturated fat, if sunflower oil is used it will mainly be a polyunsaturated fat, and if olive oil or canola oil is used it will mainly be a monounsaturated fat. A NOTE ABOUT RELEVANT ADVERTISING: We collect information about the content (including ads) you use across this site and use it to make both advertising and content more relevant to you on our network and other sites. SBS acknowledges the traditional owners of country throughout Australia. A national nutrition survey indicates the average person over 19 years consumes 20 grams a day of spreads (either butter or margarine), which equates to a difference of 100kj. But the healthiest option is not strictly called butter or margarine - it's a 'spread'. ... Not keen on margarine? How to lose weight: Why some find it harder to shed the kgs ... Game Of Thrones: The 9 hottest sex scenes. There are hundreds of vegan foods easily available in supermarkets, greengrocers, bakeries and other shops around Australia. Of course, if you consume lots of butter, swapping for a low saturated fat margarine is your healthier option – perhaps reserve the butter for special occasions. These provide the taste of butter while reducing saturated fat intake to half, and they are easier to spread. Under the Food Standards Code, margarine is a spread that contains at least 80% fat. It joins brands like MeadowLea and Gold’n Canola as one of the names under the Goodman Fielder Group to produce spreads and oils, as … It is most often used as an inexpensive butter substitute. At the end of the day, if you consume butter only occasionally and your diet closely adheres to the Australian guidelines for healthy eating, there is no harm in continuing to do so. Not to mention the high sodium content of salted varieties... By comparison, margarine contains an average of just 12 per cent saturated fat. A big concern for many is the trans fat content (which can clog arteries) of margarine, but as McGuckin explains, modern plant-based spreads are much better than they used to be. Made of just cream and salt, many people think butter is a more natural choice. Trans fats are found in margarine but in Australia, we’re lucky because our margarine has incredibly low levels of trans fats. And which margarine is the healthiest? Margarine or butter — which side are you on? That’s why reduced-fat spreads are called spreads, not margarine. But here’s a harsh reality check: with more than 50 per cent saturated fat, it isn’t the healthiest choice for your heart, because it can raise LDL (read: bad) cholesterol. Healthy eating is essential for your child's good health, growth and development. Learn more. It will also mean they feel better, look better and enjoy life more. But whether this is significant will largely depend on the amount you consume each day. As for margarine, given it is plant-based, it is much higher in mono- and polyunsaturated fats than butter, which are essential for maintaining healthy cholesterol levels. Margarine usually tops butter when it comes to heart health. Besides making everything delicious, butter has specific functions in baking. Claimed to contain at least 65% less saturated fat than butter, Olive Grove is said to be the first spread in Australian supermarkets to be made with olive oil. MARGARINE. The Weekly investigates which is better, butter or margarine, and how our toast spread could be damaging our health. Yes butter’s more natural with only three ingredients compared to margarine’s 12 or so. Soft margarine is a nutritious and safe product that has been part of suggested healthy diets and healthy eating plans for years. Margarine is recognized by health professionals and consumers alike as a healthy table spread and a cheaper alternative to butter for use in cooking and in food preparation. The health differences between butter and margarine are based on the presence of different types of fats. New study finding fat isn’t as bad as carbs misses the point. Rebel Wilson hits weight loss goal of 75kg, Rebel Wilson ate less than 1500 calories a day to lose 74kg, This grilled prawn salad is basically summer in a bowl. Butter (3 ingredients) Cream, water, salt. To give you some perspective, here’s a breakdown of some of the most common brands on the market: Like what you see? I’d recommend a margarine with a high percentage of healthy oils, like olive or canola. Depending on the overall quality of your diet and intake of saturated fats, you may need to swap your butter for margarine. Light margarine – 40 to 45 calories with 4.5 to 5 grams of saturated fat in one tablespoon Light margarine contains less saturated and trans fat than regular margarine. | Australian Women's Weekly content brought to you by Now to Love 25% less fat than marg: Margarine and butter both have 80 per cent or more total fat – the regulations specify this. Now this public perception seems to have been reversed, and reality cooking shows seem to use butter in every recipe. As well as margarine, there are also cereals, yoghurt and milk products enriched with plant sterols to reduce cholesterol. Margarine can be made from a number of different oils. But the healthiest option is not strictly called butter or margarine – it’s a “spread”. To answer this we first need to look more closely at the make-up of butter and margarine. Image: iStock.Source:BodyAndSoul. Nationwide News Pty Ltd Copyright © 2020. In fact, some brands of margarine include a blend of both plant and animal-derived ingredients—and even margarine that is 90 percent plant-based might have a non-vegan component in the mix. But here’s our dietitian's harsh reality check. This equates to about 2-3 serves of margarine a day. Another option to consider would be the butter blends. The NHMRC recommends replacing foods that contain mostly saturated fats such as butter, cream, cooking margarine (e.g. Australian spreads now have on average 0.2g trans fat per 100g, compared to 4g per 100g in butter. What Butter Does in Baking . They taste test five popular margarine brands and give you the skinny on what reigns supreme when it comes to health and taste. 7. 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