You know I’m a proponent of high-protein, high-fat diets.
But you’ll never hear me suggest adding margarine to the mix.
That’s because it’s one of the worst fats you could eat.
And despite the advertising, it’s certainly not good for your heart.
What is margarine anyway?
Margarine is an amalgamation of seed oil and milkfat. Some brands are butter flavored so you can spread it on toast, while others are white and mostly flavorless so you can use them for baking.
But you might be surprised to know that the initial discovery of margarine was a far cry from what we have today. In the 1800s, French chemists combined tallow with milk to create a lower-cost alternative to butter.
Today, the vast majority of margarine is seed oil mixed with preservatives. Even the ‘healthier’ margarines are a mixture of canola oil with small amounts of avocado oil.
While margarine is still cheaper than whole, real fats like butter, remember you’re getting what you pay for. Just take a look at how it’s made:
- Factories mix different seed oils and milkfat in vats.
- The fats are ‘enriched’ with additives and preservatives, including potassium sorbate and carotenoids.
- The resulting product is chilled, rolled, and aerated with nitrogen so it looks more like butter and is easier to spread.
Most people will argue that the margarines of the 1960s were worse than the margarines of today. They’re partially correct — that margarine consisted of 100% hydrogenated vegetable oils, which means they were filled with trans fats.
These days, the FDA requires most margarine to have at least 80% milkfat. Anything lower falls into the ‘spread’ category, which is where you’ll find Smart Balance, Country Crock, or the famous ‘I Can’t Believe It’s Not Butter.’
Many of these brands come with flashy packaging boasting about being a lower-calorie food.
But the real question is, is margarine actually good for you?
Even with modern advancements, absolutely not.
Why margarine is worse for your heart
“The Science” told us margarine was healthy.
Unfortunately, it turns out “The Science” was wrong.
Studies show canola, corn, and soybean oils contribute to:
- Empty calories, since they contain no nutrients apart from what’s added post-production (like vitamin D or vitamin A, for example)
- Omega 6/3 imbalances, which may lead to chronic disease
- Higher risks for inflammation since PUFAs oxidize on a molecular level
Other studies found margarine may be associated with lung, colon, rectum, breast, endometrium, and prostate cancers.
But perhaps most compelling is realizing there is little evidence showing margarine actually reduces your risks for heart attack. According to an article from Harvard Health Publishing, “making the switch [to margarine from butter] was a well-intentioned guess.”
Despite all this, people still hotly debate the healthiness of margarine — especially its trans fats.
Does margarine contain trans fats?
Legally, it’s not allowed to (at least in the United States).
But the official wording from the FDA is no added trans fats. Pre-existing trans fat is fair game.
You can still be sold margarine with a half gram of trans fat. And they’re not even required to list it on the label.
So while you don’t have to worry about added trans fat in your margarine, there’s still a chance that there is trans fat in the container.
If there’s margarine sitting in your pantry right now, I highly advise throwing it out
Healthy margarine alternatives
If you grew up in a health-conscious family, replacing margarine with butter could feel like sacrilege.
But I’m pleased to report margarine alternatives not only taste better, they’re better for your heart as well.
For example:
- Butter: One of the healthiest animal fats you can eat. A serving of grass-fed butter contains 500% more conjugated linoleic acid (CLA) than other butter, which fights cancer, obesity, and heart disease like atherosclerosis.
- Ghee: A clarified version of butter that’s particularly good for those who are lactose intolerant. Since there are very small amounts of lactose and casein in ghee, you’re unlikely to react to it unless you’re extremely sensitive.
- Coconut oil: Like butter, coconut oil is solid at room temperature and melts well for baking purposes. It’s not necessarily a delicious spread, but there are some recipes for this if you want to do more cooking at home.
- Tallow: If you’re a longtime reader of my blog, you can probably guess this is one of my favorites. Ruminant fat is excellent for cooking and is solid at room temp (like coconut oil).
- Lard: Pig fat is one of the oldest cooking oils (and probably one you saw your grandparents using). You can save and render your own lard from scraps in your kitchen, or buy pasture-raised lard if you’re concerned about quality.
You may read that list and worry about getting too much saturated fat. However, you should know its dietary guidelines are a far cry from what science suggests.
Interestingly, the fat guidelines for the US food pyramid weren’t based on any concrete evidence. If you’re eating a Standard American Diet, you likely need to increase your intake rather than reduce it.
Take charge of your metabolic health
Margarine is one of the most insidious foods you can find in the American grocery store.
Because it’s filled with low-quality seed oils, it’s a terrible food for your metabolic health.
Unfortunately, margarine is not the only ‘near food object’ shilled as a healthy alternative. If you start reading your food labels, you’ll see what I mean — there are seed oils, added sugar, and ‘natural flavors’ even in so-called healthy alternatives.
It’s easy to get confused by the loud voices and conflicting advice. But as you can see, a little research goes a long way. Partnering with a doctor who gets it can help you make informed decisions and sift through the research with a professional eye.
Don’t have a strong physician by your side? Let’s change that. You can use my vetting guide to fire your doctor and hire a professional who’s in your court.