Margarine Reality Check

Margarine was developed as as simple, inexpensive butter substitute in the late 1800s. Today, we see dozens of “margarine spreads” with claims of all kinds for health benefits. Well, we’ve got the low-down on margarine and its specific uses and nutrition benefits to help you clear up the confusion once and for all.

• Regular margarine’s contain a high percentage of oil and calories; suitable for melting, sauteing, baking.
• “Light” tub margarine and light spreads provide about half the oil and calories. A high water content leaves toast soggy, but spreads easily.
• Plant Stanol-or Sterol-Enhanced Spreads such as Benecol and Take Control help lower cholesterol, but only if you use two or three tablespoons daily. And they cost about twice as much as regular spreads.
• Omega 3 Enhanced Spreads like Smart Balance Omega contain fish oil, flax seed oil and canola oil to add omega-3s. But the amounts pale in comparison to what’s in an ounce of walnuts, one tablespoon of flax meal or three ounces of salmon.
• Sprays and Pumps contain the least saturated and trans fats, ideal for topping vegetables. You can also buy a spray can for oils and fill it with olive oil.

Spread Sense

• Reserve margarine for when butter-like flavor is desired (as with toast).
• Choose a trans-free product with the least saturated fat and the most mono fat. An easy way to do this is to choose tubs over sticks and “light” over regular.
• Steer clear of margarine’s containing any partially hydrogenated oils. “Zero trans” on the label can mean up to 0.5 grams of trans fat per serving.
• Watch for insignificant additions like yogurt and vitamins, which are best gotten elsewhere.
• Consider a bread spread with protein and more nutrient bang for your buck, like peanut butter or almond butter – when having toast, for example. (How about some Old Fashioned Toast Recipes?)

Category: Food Fitness