Healthy Ingredients
Butter vs margarine: which is better for our health?
When it comes to butter and margarine, there’s a lot of debate around which is better for us.
For decades we’ve been told to avoid saturated fats, such as butter, if we want to stay healthy. But is this actually true? Numerous nutritionists, health experts and scientists think not. The message is confused, partly because not all fats (whether saturated or otherwise) are equal and have different effects on our bodies when we eat them.
“Saturated fat has long been vilified,” says Michelle Sanchez, naturopathic nutritionist at the College of Naturopathic Medicine. “But the naturopathic approach highlights its importance when sourced from high-quality, organic animal products. In moderation, these fats provide essential fatty acids that support brain function, hormone production and energy levels.
“The quality of the animal product is important too. Fats from grass-fed animals are richer in beneficial omega-3s and conjugated linoleic acid, which support cardiovascular health and help reduce inflammation.”
Why we need fat
Around 60% of our brain is made up of fat – so it’s important that we get enough from our diet.
“Fat is not a dietary choice. It’s an essential nutrient that’s intimately entwined with our evolutionary history and our need for healthy fats today is largely unchanged,” says Meleni Aldridge, Executive Coordinator and Director at the Alliance for Natural Health.
“It’s a disservice to refer to all saturated fats as ‘bad’, just as it’s misleading to label all polyunsaturated fats ‘good’,” adds Robert Verkerk, founder of Alliance for Natural Health. “Specific types of saturated fat, such as the palmitoleic acid found in whole milk products, or the medium-chain triglycerides in virgin coconut oil, are good for us – at least in moderation.”
Lucy Slater, nutritionist at The Hale Clinic and Lucy Slater Nutrition recommends keeping things simple.
“As a nutritionist I always encourage people to eat foods with minimal processing,” she says. “Butter is made by simply churning cream until it separates into butterfat and buttermilk, that’s it. No chemicals, no artificial processing—just a natural dairy fat that has been consumed for centuries.
“Margarine, on the other hand, is made from highly processed vegetable oils (like soybean or rapeseed oil), which go through intensive industrial processing to turn them into a solid spread. Additives, emulsifiers, colourings, and preservatives are all added to margarine to make it resemble butter.”
Isn’t margarine better for heart health?
Although most margarines are high in unsaturated fats, and in some cases lower in calories than butter, they’re an ultra-processed food, containing compounds such as emulsifiers, preservatives and colourings.
Many spreads no longer contain trans fats (often labelled as partially hydrogenated vegetable oils or hydrogenated fats), however they can be made with refined, bleached and deodorised seed or vegetable oils that have undergone an industrial solidifying process.
While margarines contain omega-6 – an essential fatty acid – it’s the quantity that can cause an issue. We need small amounts of omega-6 in our diet, but too much can tip the scale towards poor health.
“Diets consistently loaded with industrially-created trans fats, large amounts of polyunsaturated omega-6 fats, or specific kinds of saturated fats (such as palmitic acid from refined palm oil) can be harmful and contribute to chronic diseases, including heart disease,” says Robert.
“While margarine has been marketed as a ‘healthier’ alternative for years, many experts now recognise that natural fats like butter, in moderation, may offer more benefits than ultra-processed spreads,” says Lucy. “In simple terms, margarine is less stable than butter. When these fats oxidise, they can contribute to inflammation and other health issues.
“The main ‘perceived’ positive aspect of margarine is that it is generally lower in saturated fat than butter. In the past it was considered to be ‘heart healthy’ as it is lower in cholesterol. However, various pieces of research don’t back up the correlation between cholesterol and heart disease.”
Let’s talk about cholesterol
“Cholesterol is vital for numerous bodily functions,” says Michelle. “It’s an essential component of cell membranes, providing both stability and fluidity. Cholesterol also serves as a precursor to important hormones. This includes cortisol, oestrogen and testosterone, which regulate various physiological processes, including metabolism and our stress response.
“Cholesterol is also necessary for the synthesis of vitamin D in the skin when exposed to sunlight. Without sufficient cholesterol, the body would struggle to produce these vital substances, potentially leading to disruptions in overall health.”
“The dominant narrative we’ve been told for decades is that LDL (‘bad cholesterol’) is the main culprit behind heart disease,” says Lucy. “This has led to a global statin prescription, with millions of people taking them to lower their LDL levels.”
Current research suggests that increasing our dietary cholesterol alone isn’t associated with increased heart disease risk. Essentially, there’s no proven link between dietary LDL and the risk of heart disease.
“Diet alone doesn’t significantly influence cholesterol levels for the majority of people,” says Michelle. “The body regulates cholesterol production as needed, particularly in response to harmful factors that can damage arteries, such as high blood pressure, smoking, high sugar intake, chronic inflammation or oxidative stress.
“Prioritising healthy fats and avoiding harmful trans fats is crucial for managing cholesterol levels and promoting cardiovascular health.”
Better butter
But, as if all that wasn’t enough to think about, it’s important to note that not all butter is made equal.
The diet of dairy cows has changed dramatically over the years. Some are no longer pasture-raised on grass and wild plants, but intensively-reared in barns. They’re often fed on supplemental grain, with genetically-modified feed now common for non-organic animals.
“Organic butter from grass-fed or pasture-raised cows is the preferred choice from a naturopathic perspective,” says Michelle. “It contains beneficial nutrients like fat-soluble vitamins A, D and K2, as well as butyrate, a short-chain fatty acid that supports gut health and helps reduce inflammation.
“It also contains higher levels of omega-3 fatty acids and conjugated linoleic acid, than regular non-organic butter, which are important for heart and bone health, immune function and fat metabolism.
“Non-organic butter from cows that are fed grain-based diets tends to have a higher omega-6 to omega-3 ratio. When consumed in excess, this can contribute to inflammation in the body.
“Organic butter is also free from pesticides, hormones and antibiotics, which may be present in non-organic varieties.”
Will eating butter make us gain weight?
Many of us may fear gaining extra pounds from eating butter, especially as we age. But this needn’t be a concern, say the experts.
“Eating butter in moderation will not make us fat,” says Lucy. “Butter’s natural fats are quickly absorbed and converted into energy, without the need for complex digestion. Grass-fed butter provides essential fatty acids that support metabolism. Rather than fearing fat, we should embrace natural, whole-food sources for lasting energy and nourishment.
“Margarine is cheap to produce and has a long shelf life. Food companies have a huge incentive to keep selling it. It’s often marketed as ‘cholesterol free’ and ‘heart-healthy’, despite the fact that margarines contain highly processed seed oils, which can promote inflammation and oxidative stress in the body.
“If you’re looking for a healthier choice, opting for natural, minimally processed fats is the better way forward.”
