For years, the butter has been the subject of debate in nutrition. While some consider it a tasty staple food, others see it as a health threat due to its high saturated fat content. When exploring its nutritional profile, it is evident that it contains several vitamins fat-soluble like the A, D, E and K; However, the amount of these nutrients in butter is relatively low compared to other food sources.
Experts like the professor Ekavi Georgousopouloufrom the University of Canberra, agree that, although butter provides these nutrients, it is not a significant source of them, which calls into question its role as an essential part of a balanced diet. At the same time, recent studies have attempted to analyze its relationship with chronic diseases and cardiovascular risk.
Butter stands out for its fat content and some essential vitamins. Within its composition, saturated fat represents the largest part, with around 7.29g per serving, followed by monounsaturated and polyunsaturated fats in smaller quantities. These fatty acids provide energy and participate in processes such as the absorption of nutrients. However, specialists warn that its consumption should be moderate due to the potential impact on blood sugar levels. LDL cholesterolknown as “bad cholesterol.”
The debate over whether butter or margarine It is the best option for health, it has been present since the first alternatives to the first emerged at the end of the 19th century. The controversy focuses mainly on their impact on cardiovascular health and the different types of fats they contain.
Due to the amount of saturated fat it contains, butter has been highlighted for its ability to raise blood sugar. LDL cholesterolwhich can increase the risk of heart disease. In contrast, margarine is made from vegetable oils and, over the years, it has been modified to reduce the content of trans fatssubstances that have also been linked to cardiovascular risks.
The teacher Thomas Sanders of the King’s College London maintains that margarine has become a healthier option since 2000, especially because even cheaper versions have removed harmful trans fats. Most of the fats present in margarine are unsaturated, which could have a more neutral or even lowering effect on cholesterol.
On the other hand, the Dr. Mary Flynnof the Brown Universityargues that butter has been unfairly demonized in favor of margarine, which it classifies as a food ultra-processed. Flynn points out that the oxidation of polyunsaturated fatty acids present in margarine can be harmful, contributing to the risk of chronic diseases. For her, consuming butter in moderate amounts can be healthier, and the health problems of baked goods with butter are due more to their high sugar content than to the fat itself.
While there is no absolute consensus, most nutrition scientists agree that butter consumption is acceptable if limited to one or two tablespoons a day, while margarine is recommended as a healthier alternative for those seeking reduce your intake of saturated fats.
The effect of butter on cardiovascular health It has been one of the most discussed topics in nutrition. For decades, it has been blamed for raising the cholesterol. This idea has led to the reduction of its consumption in countries such as Finlandwhere a 75% decrease in the last four decadescoinciding with an 80% reduction in mortality from cardiovascular diseases.
The teacher Thomas Sanders emphasizes that frequent consumption of foods rich in butter, such as desserts and baked goods, can contribute to weight gain and high cholesterol. According to Sanders, substituting butter for margarine Low fat is a healthier option for the heart.
On the other hand, voices like that of the Dr. Mary Flynn argue that the drop in mortality from heart disease has more to do with the advance of medications such as statins and less with the reduction of butter consumption. She highlights that oxidized LDL cholesterol, present to a greater extent in margarine products, is what really contributes to atherosclerosis (hardening of the arteries), rather than non-oxidized cholesterol that can increase with butter.
A 2016 epidemiological study with more than 630,000 participants concluded that butter has no direct link to cardiovascular disease. The research suggested that butter is an “intermediate” food, healthier than sugar or starchy foods, but not as beneficial as cooking oils such as butter. soy, canola either extra virgin olive.