Battle of the Butters: The Good, the Bad and the Ugly

Butter, margarine, butter spreads and oils.  It is confusing on which is healthiest with the abundance of mixed marketing and heart healthy labels, marketing and; did I say marketing?  


Seeing people I love pick up the tub of butter that says “made with olive oil” because of olive oil's known heart healthy benefits, fuels my desire to clear up any marketing misconceptions and write this blog.  If you look closely at the ingredient panel, you will see that this specific product is made with partially hydrogenated oil.  Not good; and not the olive oil you think you are getting.  

Here are clinically based evidence facts mixed in with my opinions.

The Bad: Saturated Fats
The Ugly: Trans fats
The Good: Unsaturated Fats

Butter is a saturated fat.  Butter tastes good.  Butter is real. Butter should be used in moderation.

Butter is a Saturated Fat

• There is no dietary requirement for saturated fat (i.e., not essential, we do not need it)
  
• A higher intake of saturated fatty acids is associated with higher levels of blood total cholesterol and low-density lipoprotein (LDL) cholesterol (the bad cholesterol)

• Higher total and LDL cholesterol levels are risk factors for cardiovascular disease

Margarine is a trans fat (most cases).  Margarine tastes ok. Margarine is processed.  Margarine should be used in moderation if used at all.

Margarines and Some Butter Spreads contain Trans Fats:

• There is an evidence based association between increased trans fatty acid intake and increased risk of cardiovascular disease
• Trans fats are recognized as ingredients “hydrogenated” or “partially hydrogenated”
• Trans fats have an LDL cholesterol- raising effect (bad cholesterol)
• Trans fats are clinically proven to be worse to your cardiovascular system than saturated fat 
• Some trans fats are naturally occurring but most are synthetic (chemically transformed through hydrogenation) 
• Found mostly in some margarines, snack foods, and prepared desserts and many processed food products 

My preferred Butter Spread is Land O Lakes Spreadable Butter with Canola Oil:

• Only three real ingredients: Sweet Cream, Canola Oil and Salt

• The canola oil ingredient cuts the saturated fat content of butter in half
• Provides the satiety and taste that butter gives and spreads easily 
• Has the benefits of canola oil to balance out the ill effects of saturated fat

Canola oil is a mono-unsaturated fat.  Canola oil is a good, heart healthy fat.  Canola oil is still a fat.  Fats should be consumed in moderation.  Canola oil is a good choice when choosing oils for sautéing meats or veggies, marinades, and in dressings.

Canola Oil is an Unsaturated Fat:

• Rich in heart healthy unsaturated fat (mono-unsaturated fatty acids) 
• Mono-unsaturated fatty acids help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" in the blood
• Contains linoleic (omega-6) and α-linolenic acid (omega-3, like that in fish oil) essential fatty acids 
• The oil contains valuable amounts of anti-oxidant vitamin E, protecting cell membranes from the harmful effects of free radicals

Key Take-aways:

• Fats are essential to help our bodies absorb the fat-soluble vitamins A, D, E, and K
• The USDA recommends that adults over 19 years of age only have 20%-35% of their total calories come from fat.  This applies when you are getting all of the other proper nutrients that helps manage risk of chronic disease such as cardiovascular disease 
• Calorie perspective:  That is a big range (20%-35%) and my guess is, science aside, the USDA is accomodating for specific populations and there are politics are at play here.  It is true you can consume more than the recommeneded daily intake of fat and not gain weight as long as you are still balancing calories consumed with calories burned.  Consider it differently; what nutrients are you displacing by consuming too much fat?  What does that do to your body, your heart and the way you feel?  My input here is to mention if you are consuming salmon and nuts and sauteeing green veggies in olive oil and staying within your calorie limits; you are healthy.  If your fat is coming from saturated fats and processed foods, try and make one change today
• Limit saturated fats in your diet to no more than 10% of your daily calories with the remainder coming from unsaturated fats.  However, studies show that having less than 7% of calories come from saturated fats can reduce risk of cardiovascular disease
• Saturated fats come from animal products
• Replace saturated fats with heart healthier canola and olive oil (monounsaturated and/or polyunsaturated fatty acids) when you can
• Be aware: Food manufacturers are changing ingredients from “hydrogenated” and “partially hydrogenated” oils to palm oil.  Do not let this fool you.  Palm oil is a saturated fat and equally as harmful and artery clogging as any other saturated fat
• Fat is fat and comes with 9 calories per gram
• The USDA reports that the types of fatty acids consumed are more important in influencing the risk of cardiovascular disease than is the total amount of fat in the diet

To learn more about the 2010 Dietary Guidelines for Americans visit

http://www.cnpp.usda.gov/publications/dietaryguidelines/2010/policydoc/policydoc.pdf

My wish for you is that healthy choices come easily.  Make one today.  

Health Inspires.

---