3rd Burning Question:Which is better Butter or Margarine?

3rd Burning Question:Which is better Butter or Margarine?

hot 2nd Burning Question: Can I stop eating rice to lose weight?This is a very common query…. Let me clear it out….

Butter, as an animal fat, contains both saturated fats and cholesterol – the two dietary ingredients that increase blood cholesterol. Saturated fats can raise LDL cholesterol (also known as “bad” cholesterol), which raises total blood cholesterol as well.
When margarine was first introduced to the marketplace, it was loaded with trans fats.The controversy with margarine lies with its level of trans fat, largely a man-made fat. Trans fats are formed when hydrogen is added to vegetable oils, making the oil more solid and less likely to spoil. This process is called hydrogenation or partial hydrogenation and allows stick margarine to be firm at room temperature, the very process used to solidify liquid vegetable oil into a spread.
Just like saturated fats, trans fats increase LDL cholesterol (“bad” cholesterol) and lower HDL cholesterol (“good” cholesterol).

In recent years, food manufacturers and the general public began to realize the negative health effects of trans fats. As a result, manufacturers have created non-hydrogenated margarine, which is now widely available. Non-hydrogenated margarine contains no trans fat, and it’s softer than the first-generation margarine stick.

Instead of hydrogenating liquid vegetable oil, manufacturers now add a tiny amount of modified palm and palm kernel oil to enhance the spreadability of margarine, creating a soft margarine that’s trans fatty acid free. The good news is margarine manufacturers are now cutting their trans fat levels even further, to less than 0.5 grams per serving! This low level is allowed to carry the claim “trans fat free or zero-trans fat”. How do they do it? They switched their first ingredient from partially hydrogenated vegetable oil to water or liquid vegetable oil.

whenever possible, margarine should be used instead of butter. Choose a margarine that contains less than two grams of saturated fat per tablespoon, no trans fat, and has liquid vegetable oil as the first ingredient.
margarine (the trans-free tub or liquid kinds) is still recommended over butter.

Keep in mind, margarines contain greater amounts of polyunsaturated and monounsaturated oils which helps reduce bad cholesterol when used to replace saturated and trans fats.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows. She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore. Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

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