Many people are unsure of margarine, since there are health claims both for and against it. It is often compared to butter to determine which is healthier. Part of the confusion is that there are so many different types of margarine, and each has different health benefits or negatives. Read the label carefully before choosing a margarine, or choosing a substitute to margarine.
Types
There are many different types of margarine on the shelf. Some are made with blends of vegetable oil, some with soybean oil and some have plant sterols added for their health benefits. Some are low in fat or have no fat, while others are high in fat. You can find solid or stick margarine, or softer varieties.
Nutrition
Mayo Clinic applauds margarine because it often has no cholesterol and has high levels of monounsaturated and polyunsaturated fats, which are healthy. However, it also has high levels of trans and saturated fats. The different kinds of margarine do make a difference in relation to its health value. Generally, solid margarine has more trans fat than softer varieties. Those with plant sterols and stanols added can actually lower bad cholesterol levels. Look at the label for the level of cholesterol, saturated fat and trans fat before choosing.
Comparison
Many people compare the nutritional value of margarine to that of butter. There are still opinions on both sides of the issue, and many people argue that it depends more on the type of margarine or butter you buy than whether one is healthier than the other. Mayo Clinic discusses that butter has high amounts of saturated fat and cholesterol, but that whipped butter or butter mixed with olive or canola oils can be healthier than regular butter. Although butter is high in saturated fat, it is more natural than margarine and usually, its ingredients only include cream and possibly salt. Epicurious discusses that some researchers feel trans fat is worse on your health than saturated fat, but more research is needed.
Considerations
Medline Plus argues that basically, both margarine and butter are not the healthiest foods to have in your diet because they both have bad fats. The best option is to substitute something else when possible and to only use them sparingly. They suggest using olive or canola oil as a substitute when applicable and recommend choosing margarine that is softer, that has liquid vegetable oil or water listed first on the ingredient list, brands with plant stanols and sterols, and to avoid the varieties made with hydrogenated oils and those with high levels of saturated and trans fats.
Ingredients
Unlike butter, margarine contains a long list of ingredients. Although it will depend on the type and the brand, most margarine contains vegetable oil, which is usually hydrogenated. Real margarine is required to be made of 80-percent oil. The rest generally includes milk and water, vitamin A and additives to preserve, emulsify, flavor and color the margarine. Margarines that are called "spreads" can be made a little differently, but generally still contain many additives.
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