The debate between butter and margarine has been ongoing for decades. At one time, butter was touted as the healthier option due to the trans fats in margarine, but the debate has recently resurfaced. So, what should you eat if you’re thinking about your health?
Animal Fat Butter
Butter is made from animal fats derived from crude oil and dairy products. It is very high in saturated fatty acids, which can cause problems with cholesterol metabolism and increase bad cholesterol in the blood, leading to heart disease. According to food standards and specifications, if a product contains more than 80% fat, it is classified as natural butter; if it contains 30-80% fat, it is classified as processed butter.
Margarine, Similar to Vegetable Oil
Margarine, made to resemble butter using vegetable oil, was once considered a healthy alternative to butter. However, its high trans fat content means it should be avoided with frequent consumption. Trans fats do not break down and are excreted well in the body, leading to easy accumulation in the abdomen and viscera, becoming a major culprit in various metabolic diseases. Recently, products with reduced trans fats have been released using technology that utilizes enzymes instead of hydrogen in margarine.
Margarine as a Butter Substitute
It’s easy to confuse butter with margarine, developed as a substitute. Butter is an animal product, and margarine is made from vegetable oil. Butter is famous for its high saturated fat content, and margarine was once known for its trans fats. However, the composition of butter and margarine varies greatly depending on the manufacturing process, making it essential to check the ingredients of each product.
Is Butter Better for Your Body Than Margarine?
Butter cannot be considered healthier than margarine. Butter also has the drawback of being high in saturated fats. According to the Food and Drug Safety Administration, butter contains a high level of 48.1g of saturated fat per 100g. (The daily nutritional standard for saturated fats is 15g.) Another downside is that processed butter contains 30-80% fat and has a higher trans fat content than natural butter.
Margarine, Once a Synonym for Trans Fats
Margarine used to be a lump of trans fats. This was because hydrogen was added to vegetable oil. The raw materials for margarine, such as soybeans and corn oil, have the characteristic of not solidifying at room temperature. When hydrogen is added, the molecular structure changes and turns into a solid at room temperature, but the problem was that trans fats were produced when hydrogen was added. From the mid-to-late 90s, it began to be phased out as research results were announced that trans fats increase LDL cholesterol and cause arterial disease.
What is Ghee?
Ghee is a form of clarified butter that remains stable at room temperature for up to three months. Its popularity is on the rise due to its beneficial fat content. Rich in organic acids, ghee is excellent for intestinal health and can be safely consumed by those with lactose intolerance. Additionally, as a low-carbohydrate, high-fat food, ghee aids in weight loss.
The combination of Ghee Butter and Coffee
For ghee coffee, it’s essential to use high-quality beans free from pesticides and mold, and ghee made from the milk of grass-fed cows is preferable to regular butter. Ghee is a superior, organic natural butter noted for its high-fat content, ease of digestion, and unsalted, robust flavor. To prepare ghee coffee, add 1-2 tablespoons of ghee to a cup of strong coffee, include 1-2 tablespoons of MCT oil, and mix well. This beverage can be enjoyed on an empty stomach, as it is smooth and not bitter, requires no separate digestion process, and delivers nutrients directly to the brain.
How to Make Ghee
Ghee is determined by the milk quality used to make the original butter. The best way to make ghee is to use organic butter from cows-fed grass rather than genetically modified corn or similar grains. Cut the organic butter into 0.5-inch pieces and melt the butter over medium heat. When the butter begins to foam, continue to boil it, and when the second foam begins to form, cook it for 10-15 minutes. When the color changes to a reddish brown, turn off the heat and let it cool. Strain the mixture through a cheesecloth and store it in a lid container, and it’s done!
Vegan Butter
Vegan butter, like margarine, is made from plant-based ingredients. Plant-based butter products have lower saturated fatty acid content than animal-based butter products. They can be consumed by those who are lactose intolerant or have difficulty consuming gluten. Lecithin is often added for texture, and artificial additives such as coloring agents and preservatives are also included.
Both Margarine and Butter Pose Health Risks
The saturated or trans fats in butter and margarine are harmful to vascular health, significantly increasing the risk of various adult diseases. Processed butter and margarine also contain various artificial additives and are high in calories. Butter has 761 calories per 100g, and margarine has 714 calories. Since these are not healthy oils, it is recommended that you use them in small amounts instead of consuming them frequently.
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