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The Butter vs. Margarine Debate

Block of butter with a knife

In the realm of nutrition and dietary choices, few topics stir as much discussion and contemplation as the choice between butter and margarine! These two kitchen staples have long been the subjects of debate, with diverse opinions. The decision to spread one or the other on your morning toast or use them in your cooking can be influenced by a myriad of factors, including health concerns, cookery preferences, and the evolving landscape of food production. This culinary conundrum often leaves us with a resounding answer: "it depends."

The Evolution of Margarine: From Trans Fats to Healthier Options

Historically, margarine had a dubious reputation due to the presence of harmful trans fats used to enhance texture and shelf life. However, the margarine landscape has evolved over time, with many manufacturers reformulating their products to eliminate trans fats. These trans fats were associated with various health risks, particularly an increased risk of heart disease, which prompted their removal from food products.

Margarines are typically composed of a blend of vegetable oils, water, and other ingredients. Some margarines incorporate additional additives like emulsifiers, preservatives, and artificial flavourings to improve texture, taste, and shelf life. The extent of processing and the specific ingredients can vary among different brands and product lines.

The nutritional profile of margarine also varies widely. Some margarines are designed to be lower in saturated fat and may contain heart-healthy components like plant sterols or stanols, which have the potential to lower LDL cholesterol levels. It's worth noting that achieving the desired cholesterol-lowering effect might require consuming multiple servings daily or incorporating other products containing plant stanols.

If you're concerned about the level of processing in margarine, there are options that prioritise natural and minimally processed ingredients such as olive oil. Look for margarines that have a shorter and more recognisable list of ingredients, as this is often an indicator of a product that is less processed and contains fewer synthetic additives.

One advantage of margarine that appeals to many people is its spread-ability right from the fridge, making it convenient for quick and easy use.

Butter's Creamy Profile: Flavour, Nutrition, and Saturated Fat

Butter, with its rich and creamy flavour, is favoured by many for its ability to enhance the taste and texture of dishes. It is a natural dairy product produced by churning cream and contains saturated fat, giving it a solid texture at room temperature.

While butter provides essential fat-soluble vitamins like A, D, E, and K, it is relatively high in saturated fat. Extensive research has shown that excessive saturated fat intake is strongly linked to health concerns, including raised levels of LDL cholesterol, which is a well-established risk factor for heart disease. Additionally, excessive saturated fat consumption has been associated with increased inflammation in the body and an increased risk of developing type 2 diabetes, as well as weight gain, all of which can impact overall health and well-being.

What Do I Recommend?

For most people, I recommend enjoying butter in moderation, while also trying other healthier options. These alternatives can be used in different ways and provide distinct nutritional benefits.

Considering Dietary Needs During Cancer Treatment and Recovery

For people dealing with cancer or in the process of recovery, it is important to focus on your dietary needs, including the inclusion of healthy fats. Saturated fats need not be entirely excluded, but rather, emphasise incorporating 'beneficial' fats into your diet. These fats play a significant role in nourishing your body and supporting your overall well-being during cancer treatment and recovery.

Creating Your Custom Spread: Butter and Olive Oil Blend

You can create your personalised spread by blending butter with olive oil. This combination offers a balance between the rich flavour of butter and the healthier monounsaturated fats found in olive oil. Here's a simple way to make it:


  • 125 grams of unsalted butter, softened

  • 2-3 tablespoons of cold pressed extra-virgin olive oil

  • Pinch of salt (optional)


  • Allow the butter to soften at room temperature until it's easy to work with.

  • In a mixing bowl, combine the softened butter and 2-3 tablespoons of olive oil.

  • Use a spatula to blend the two ingredients until well combined and creamy. You can adjust the amount of olive oil to achieve your desired spreadable consistency.

  • If desired, add a pinch of salt.

  • Transfer the mixture to an airtight container and store it in the fridge. It will firm up slightly when chilled but remain spreadable. The butter and olive oil mixture should last in the fridge for 1 to 2 weeks.

Healthier Alternatives to Butter and Margarine

1. Avocado: Mashed avocado, rich in heart-healthy monounsaturated fats, vitamins, minerals, and fibre, serves as a nutritious and creamy alternative. It can be spread on bread or toast instead of butter or margarine.

2. Cold-Pressed Extra Virgin Olive Oil: This heart-healthy option is abundant in monounsaturated fats, protective antioxidants, and vitamin E, making it perfect for dipping bread or drizzling over bread or toast.

3. Nut and Seed Butters: Almond butter, peanut butter, cashew butter, and tahini (made from sesame seeds) offer a variety of healthy fats and versatile uses in what you cook. These nut and seed butters can be used as spreads, dips, dressing and added to recipes. When choosing these butters, opt for varieties without additives or added sugar for a healthier choice.

4. Hummus: Made from chickpeas, hummus is a versatile spread. It provides plant-based protein, fibre, and healthy fats and can be used as a spread, dip, or sandwich filling.

5. Revamping Your Cooking and Baking: Substitutes for Butter and Margarine

  • Greek Yoghurt: Creamy and protein-rich Greek yoghurt is versatile and can be used in both sweet and savoury recipes, such as muffins, pancakes, and baked goods.

  • Mashed Bananas: In certain baking recipes, mashed bananas can replace butter or oil, adding natural sweetness and moisture to dishes like muffins and pancakes.

  • Stewed Apples: Particularly effective in recipes for muffins, quick breads, cakes, and some cookies. Stewed apples work best in recipes where the butter or margarine's primary role is to provide moisture and binding, rather than contributing significantly to the recipe's flavour or texture.

  • Cashew Cream: Soaked and blended cashews generate a creamy and dairy-free alternative suitable for recipes that typically call for heavy cream or as a base for creamy sauces.

In the end, the choice between butter and margarine is a nuanced decision influenced by various factors, from health considerations to personal taste preferences. For most individuals, I recommend enjoying butter in moderation and exploring healthier alternatives. From creating your own spread using a blend of butter and olive oil to incorporating heart-healthy options like avocado, cold-pressed extra virgin olive oil, and nut and seed butters, there are plenty of delicious and nutritious substitutes to choose from. The key is to make informed choices that align with your dietary needs and cooking preferences.

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