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July 2, 2010 | Comments: 2

Margarine: Promises, Promises

Many margarines no longer contain unhealthy trans fats. Some now even claim to be good for your heart, due to added ingredients like plant sterols and omega-3 fats.

Most margarines are made with one or more types of vegetable oil, such as soybean and canola oil. These heart-healthy polyunsaturated oils lower LDL (“bad”) cholesterol, but this benefit is cancelled out if the oils are partially hydrogenated, a process that creates trans fats. Margarines also contain water (the “lighter” the margarine, the more water and less oil), salt, and ingredients such as mono- or diglycerides (emulsifiers), lactic acid (a preservative), and colorings (often beta carotene). All margarines are fortified with vitamin A and D, some with E and B vitamins. A few contain buttermilk or other dairy ingredients, such as whey.

Whichever margarine you choose, use it in moderation, since the calories can add up quickly. Regular margarines have as many calories (100 per tablespoon) as butter.

Making the most of  your margarine

• Choose tub or squeeze margarines—preferably ones made from liquid vegetable oils—over stick. In general, the more solid the margarine, the more trans fat it has. “Light” spreads have half the fat and calories of regular margarine.

• Even if a product says it has “no trans fat,” check the ingredients for partially hydrogenated oils. Manufacturers can call their products “trans-fat-free” if they contain less than 0.5 grams of trans fat per serving.

• Margarines with sterols or stanols help lower blood cholesterol. Derived from pine trees or soybeans, these plant chemicals block absorption of dietary cholesterol in the body.

• Margarines that boast omega-3 fats may not necessarily contain enough for a heart-health benefit. Some have small amounts of fish oils. Others contain plant sources of omega-3s (such as flaxseed or canola oil), which may have health benefits of their own, but can’t replace those from fish.

Keep in mind: If you eat only an occasional tablespoon of a spread, it doesn’t much matter which one you choose—it can even be butter. After all, though many margarines claim to have a buttery taste, there’s no substitute for the real thing—and an occasional pat (or two) of real butter won’t hurt you. 

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