BUTTER OR MARGARINE?

By Dr Orly Zuker, Chiropractor

(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

 

For many years there has been much speculation concerning margarine and butter, and which is the healthier option in our diet. In more recent years this debate has been augmented by the Australian Heart Foundation granting their national "tick of approval" to table spreads such as; Nuttelex, Omega Gold, Avo Spread, Tablelands Health Smart, Bertolli Olive Classico and Flora ProActive. Undesirably, this has led the public to believe that these are more preferable options to butter...This may not be the case. When you look beyond national marketing and advertising campaigns, the truth is that margarine and vegetable spreads are not a better choice, in fact margarine is apparently biochemically just one molecule away from being plastic (which is why fruit flies don't waste their time hanging around).

What is Butter and why is it a better option? Butter is a natural product that is produced as a result of whole fresh milk being spun to separate skim milk and cream. The cream is then churned to produce a smooth, thickened and natural product (from just one source, a cow). Keep in mind, that for heart health, it is not recommended to consume large quantities of butter as it contains saturated animal fats which are associated with cardiovascular disease. Moderation is the key. For cooking/baking, use coconut, macadamia or olive oil. As a substitute for margarine spreads, and as an alternative to butter, try spreading avocado, tahini or coconut oil on your bread/ toast or perhaps drizzle olive oil instead. It is important to know that eating butter won’t necessarily ‘clog’ your arteries as is the public perception, but if your overall diet is high in saturated fats (plus with smoking, obesity and stress), may leave your health severely challenged).                                              

What is Margarine and its history? Margarine is a man-made product that is produced as a result of vegetable oils (soybean, corn, canola, sunflower, olive etc) being heated and processed at high temperatures to create a solid, yet soft spread. This process is known to convert some of these originally unsaturated fats into saturated fats. In the late 1800s margarine was actually classified as a meat product as the manufacturing process was dependent upon the beef and dairy industries. Also in those days, butter was significantly more expensive to produce, and along with sugar, chocolate and coffee, was consumed mainly by the ‘richer’ classes. As time went on, in the early 1900s, food biochemists discovered the formula for hardening liquid oils (this process involved the addition of hydrogen molecules, metal catalysts and heat). It is important to note that when oils are heated and hydrogenated (which creates trans fats), they biochemically become saturated so be mindful when you read that food companies claim the use of “cholesterol free” oil (unfortunately these sorts of loop holes exist in the food labelling industry). 

What are Trans-fats/ Trans-fatty Acids? Basically, trans-fatty acids are created as a result of the hydrogenation process and are detrimental to health as they store in cellular membranes and adipose (fat) tissue, causing deformation of cell structure and function. Contrary to marketing and advertising, margarine and table spreads contain trans fats, and will NOT necessarily aid in reducing cholesterol. Trans fatty acids are known to increase the risk of certain cancers, promote inflammation, accelerate the rate of cellular aging and increase the risk of cardiovascular disease.

It is important to take care when doing your own health research as research is often biased and based on what marketing & advertising companies wish to aschieve. For instance, in 2008, a health warning was released suggesting that consuming margarine may increase the risk of heart disease. Whereas in 2010, an Australian Heart Foundation investigation into margarine and butter had shown that butter has, on average, 20 times the trans fat levels of margarine.  It is difficult to know what choices to make, what to eat and what to believe when you read such conflicting information, which may leave you feeling confused and frustrated. In making it easier for yourself to deduce the 'truth', rule of thumb is to enjoy a diet which resembles something close to nature, and try your best to avoid the powerful food advertising campaigns which exist.

Diet and nutrition is undoubtedly a complex and in depth area of study, so in attempting to make the ‘right’ decisions with our diet and nutrition, it is vital to find an information source that you trust and which offers unbiased and well researched information.
In the short term, achieving and maintaining good health takes energy, commitment and dedication, however in the long run is well and truly worth the effort.

It is recommended amongst most health modalities that for optimal health and wellness we should make every effort to:

1. Keep fit with regular daily exercises (or at least 30min a day, three times a week)
2. Eat a healthy and well balanced diet (with a variety of grains, vegetables, fruit, nuts, fish, lean meats and healthy fats)
3. Include organic produce in your diet (to minimise your toxic/chemical load)
4. Minimise preservatives, additives, colouring and flavourings
5. Drinking plenty of filtered water
6. Have adequate sleep
7. Enjoy daily sunlight for your VIT D stores
8. Breathe fresh clean air everyday (avoid excessive pollution exposure)
9. Reduce stress.

Good luck and enjoy your journey of good health!