What to spread on bread: butter or margarine? Ask your dietitian for advice before deciding

During the day: a teaspoon of butter.

Butter, according to a dietitian, is a product that has been used for a long time, and its manufacturing process is clear to everyone.

In a person’s diet, fat should make up 30 to 35 percent of their daily diet. Animal fats represent 10% and vegetable fats the remaining 20%.

“Butter is a source of animal fat and one of the ways to get enough fat is to eat butter,” said K. Jasmontienė.

The rate of butter per day is about a teaspoon; this amount would not be too high and would not harm health. By the way, butter has several positive properties: it is a source of energy, it has fat-soluble vitamins.

“Of course, it is also a source of cholesterol that we need, but not too much. As a result, the amount of animal products must be limited, “said the dietician.

How margarine is made is very important

When it comes to margarine, according to the interlocutor, it is very important to pay attention to what it contains.

“There are several ways to make margarine. In the past, margarine, as soon as it began to develop, was like a “savior” of butter, and everyone expected it to be a healthier alternative, – said K. Jasmontienė.

– Later, people realized that it really is not a good substitute. A few decades ago, it was produced by hydrogenating fats. As a result, a significant amount of trans fat was formed. Its authorized quantity is currently processed and cannot contain more than 2 grams per 100 grams. “

However, if the trans fat is less than half a gram, it may not be on the label.

“Butter also contains trans fats, but they are natural because they are produced in the stomach of certain animals. They are also present in milk and some meat ”, said the dietician.

In the old margarine production, trans fats are formed during hydrogenation by coupling hydrogen to fatty acids. Fatty acids formed in this way are not beneficial to health, greatly increase the risk of cardiovascular disease, the development of atherosclerosis and other diseases is faster.

“Modern margarine production methods are slightly different, they are dominated by vegetable oils. Depending on the type of margarine, there may be sunflower, olive oil.” These margarines are dominated by vegetable fats, not animal fats, but they contain more fatty acids omega-6 ”, said the interlocutor.

Choose omega-3 fats

It is because of the omega-6 margarine that should be avoided. After all, not only are we often lacking in omega-6s, but we also have a lot more than we should.

Studies show that now the ratio of omega-3 to omega-6 is not 1: 2 or 1: 3, as it should be, but 1:20. This means that in our diet, fat derived from omega-6 makes up the majority of it. And there is not enough omega-3 fat in the body, “said K. Jasmontienė.

The best solution, according to the dietitian, is to add olive oil, hemp and flaxseed to salads and other dishes, and spread a moderate amount of butter on the bread.

“If a person has heart disease and is forbidden to eat animal fats or chooses it in a form other than butter, but desperately wants butter or something like that, it is possible to use a margarine that does not have hydrogenated fats in moderation. It really will not pass. nothing with a teaspoon, advised the interlocutor.

“But if a man spoons margarine instead of butter, it’s definitely not good.”

So if you were to stop by the store to buy dairy products and think: to choose butter or margarine, it is better to choose butter. However, it should be used sparingly.

“We certainly won’t find all the pros or cons of butter and margarine. If it is more convenient to consume margarine, a teaspoon a day will not hurt. But if we talk about old-fashioned margarine, she has to say a strict no, it has no advantages and it is harmful, ”said K. Jasmontien Philhar.