Which is healthier: butter, margarine or spread

Butter

Butter is made from heavy cream and, according to GOST 32261-2013 GOST 32261-2013 Butter. Specifications, it contains at least 72.5% (in some types 80% or 82.5%) fat. More than half of them are saturated fatty acids.

Saturated fat is considered to be The seven countries study: 2, 289 deaths in 15 years. harmful to the heart and blood vessels. They increase the Effects of a very high saturated fat diet on LDL particles in adults with atherogenic dyslipidemia: A randomized controlled trial. the amount of "bad" cholesterol or low density lipoproteins (LDL), which stick together and can clog the vessel.

But "bad" cholesterol does not always harm the body. Lipoproteins will not stick together if they do not change under the influence of negative factors. Mechanisms and the role of atherogenic modification of lipoproteins in atherogenesis. For example, free radicals.

If a person eats few fruits and berries, smokes and lives near a smoking plant, his body has few antioxidants - substances that protect the body from free radicals. As a result, the radicals change the particles of "bad" cholesterol, they begin to stick together and increase the risk of cardiovascular disease (CVD).

If a person does not have a tendency to atherosclerosis, he consumes enough vitamins and antioxidants, saturated fats do not harm Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. body, and consumption of butter does not increase Is Butter Back? A Systematic Review and Meta-Analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality. CVD risk. Conversely, cholesterol from saturated fat improves immunity Cholesterol and immunity: clinical and immunological parallels and protects against infections High cholesterol may protect against infections and atherosclerosis.

Butter can be used for thermal processing of foods. It contains only 3% of polyunsaturated fatty acids (PUFA), which, when heated, form Why it's healthier to cook with LARD than sunflower oil: Extraordinary experiment shows everything we've been told about cooking oils is wrong, Lipid peroxidation in culinary oils subjected to thermal stress carcinogenic substances hazardous to health.

However, it is better to use ghee for frying. Since butter contains milk protein, its smoke point is low - after 150 ° C the product will start to burn. Ghee contains no milk protein and water, so its smoke point rises to 250 ° C.

What is the bottom line

Saturated fat does not harm your cardiovascular system unless you have risk factors.
"Bad" cholesterol is harmful to health only if the lipoproteins have changed. For example, under the influence of free radicals.
Cholesterol plays an important role in maintaining immunity and protecting against infections.
Butter is not harmful to the body as long as you consume enough vitamins and antioxidants to prevent LDL from changing.
Butter can be heated without any health concerns. For frying, it is better to use ghee.

Margarine

In margarine GOST 30623-98 Vegetable oils and margarine products. Method of detecting falsification of domestic production 70-80% of fats are represented by unsaturated fatty acids. Saturated Fat as Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study has shown that replacing 5% of saturated fatty acids with unsaturated ones reduces the risk of CVD by 15-25%.

Therefore, it is worth considering margarine as a substitute for butter if you have risk factors for atherosclerosis: smoking, excess weight, constant stress, excessive alcohol consumption, cases of atherosclerosis in close relatives, or hormonal disorders.

Previously, margarine was considered harmful because of the trans-fatty Trans-Fats and Coronary Heart Disease acids, which are formed during the hydrogenation of vegetable oils. About 2-3% of trans fatty acids are also found in butter, but the risk of heart disease and death from CVD increases Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta- analysis of observational studies trans fats of industrial origin.

Until 2018, the amount of trans fats in hard margarine could reach 20%, and in soft margarine - 8%. From January 1, 2018, amendments to the Technical Regulations for fat and oil products entered into force. Technical Regulations of the Customs Union to the Technical Regulations of the Customs Union for fat and oil products. Now in any margarine - both soft and hard - the amount of trans isomers should not exceed 2%.

Another thing is that not all manufacturers are conscientiously observing the regulations, and there may be more than 5 types of margarine trans fatty acids in products turned out to be fake than allowed by law. Unfortunately, it is impossible to verify this without a laboratory.

When it comes to cooking, you shouldn't heat the margarine. Depending on the type, margarine contains from 10, 8 to 42, 9% of polyunsaturated fatty acids. When heated to 180–200 ° C, margarine releases Exposure to Mutagenic Aldehydes and Particulate Matter During Panfrying of Beefsteak with Margarine, Rapeseed Oil, Olive Oil or Soybean Oil, aldehydes hazardous to health.

What is the bottom line

Margarine contains more unsaturated fatty acids: they make up 70-80% of the total fatty acid composition. If you have risk factors for atherosclerosis, it is worth limiting your intake.
According to the new technical regulation, the amount of trans fatty acids in margarines should not exceed 2%.
Do not cook with margarine: when heated, it releases substances harmful to health.

Spread

Spread The fatty acid composition of spreads is a product with a fat mass fraction of at least 39%, which contains both animal and vegetable fats.

There are several types of spreads:

creamy vegetable (58.9% saturated fatty acids and 36.6% unsaturated);
vegetable-creamy (54.2% saturated and 44.3% unsaturated);
vegetable fat (36, 3% saturated and 63, 1% unsaturated).

Vegetable-butter and vegetable-fatty spreads have less saturated fat than butter, but more than margarine. By choosing a spread, you reduce the amount of saturated fat in your diet and consume a product that tastes very similar to butter, while saving money.

As for trans fatty acids, according to the new regulation, the Technical Regulations for Fat and Oil Products. Technical regulations of the Customs Union, their number in the spread should not exceed 2%.

It is better not to use a spread for frying and baking: it contains about 11% of polyunsaturated fatty acids, which, when heated, release carcinogens. This is less than in some types of margarine (from 10, 8 to 42%), but more than in butter (3%).

What is the bottom line

Spread is a cross between butter and margarine. It tastes like butter, but is less dangerous for people with a tendency to atherosclerosis.
The spread contains no more than 2% trans isomers.
Better not to cook on a spread.

Output

Butter is safe for healthy people without atherosclerosis who consume enough vitamins and antioxidants.
Butter, and especially ghee, is well suited for frying and baking. It contains a small amount of polyunsaturated fatty acids, which, when heated, release substances hazardous to health. Margarine and spread contain much more PUF, so they should not be heat treated.
If you have risk factors: bad habits, overweight and obesity, hereditary predisposition, a sedentary lifestyle and frequent stress, then it is better to replace the butter with a spread or margarine. They contain less saturated fats, and the amount of trans fats is regulated by GOST and is no more than 2%.
If you doubt the bona fides of manufacturers, take a spread: it contains more animal fats, which means fewer trans isomers of industrial origin.