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wakeup-world.com /2015/05/09/the-fat-facts-butter-vs-margarine/wuw_paginate/disabled/
By Katrin Geist
Guest Writer for Wake Up World
The one sentence summary of this article goes: I
prefer butter from grass fed cows to margarine. If
you would like to know what led to this conclusion,
find out below.
Both butter and margarine serve the same
purpose: they enhance flavor. We use them in
baking, cooking, and as spreads. Were so used to
multiple options of both on supermarket shelves
we hardly stop to think what were actually looking at, let alone how its made and what it contains.
For butter, thats simple: the label on the one I just bought reads: Cream, water, no added salt.
Contains milk. Milk fat 80% minimum. Butter has been a staple for millennia and is obtained from
churning cream until hard. Thats it. You can make your own in under 5 minutes. Four cups of 35%
cream yield c. 500g butter. Margarine, on the other hand, is a more recent 19th century invention using
mostly plant oils, rather than animal fats. It is an engineered food. As such, it requires more processing
steps to turn a liquid vegetable oil into a solid spread .
Why and how did margarine come about in the first place?
It all started with a French emperors desire to feed the working class and the army. In an attempt to
make butter more affordable by finding a suitable alternative, Louis Napoleon III offered a prize to the
person presenting an adequate solution. Much to the dairy industrys dismay, that person was French
chemistHippolyte Mge-Mouris. The year was 1869, and margarine was born as a butter substitute,
at half its price. Mge-Mouriss margarine originated from beef fat, though, and plant oil based
margarine was developed later, helped along by the influences (ingredient shortages) of the Great
Depression and WW2. From 1950 onward, US margarine usually consisted of plant based fats (Clark
1986), which is what we see on supermarket shelves today.
Margarine resembles butter in many aspects: looks, texture, smell. It differs in ingredients and
production process. Hydrogenation (adding hydrogen to unsaturated plant oils), invented in 1903, turns
liquid plant oils into more solid spreads at room temperature by increasing their melting point. This
treatment creates trans-fats (see below) and also decreases the vulnerability of oils to go rancid at
room temperature under the influence of light, oxygen, and heat: product shelf life improves. The early
food engineers were likely unaware of trans-fats and their impacts on biology. Their aim was to create a
product to replace butter. However, as analysis technology further developed, evidence for the
existence and negative impacts of trans-fats emerged and between 1960 1990 numerous studies
appeared, with conflicting results (Dalainas & Ioannou 2008). This changed in the 1990s, where the
negative effects of partial hydrogenation and resulting trans-fats on serum cholesterol bore out
consistently across multiple studies (Dalainas & Ioannou 2008). After next to ignoring them for 50
years, the negative effects of trans-fats is well recognized today (Franklin Institute, Puligundla et al
2012).
What is fat? Why does the body need it? In what form?
Trans-fats
Trans-fats rarely occur in nature (Puligundla et al 2012). That said, ruminant animals milk contains
between 1-8% natural trans-fats (Dalainas & Ioannou 2008). However, contrary to industrially produced
trans-fats, ruminant trans-fats are thought to be harmless when consumed in normal amounts (Willet &
Mozaffarian 2008).
The chemical structure and shape of industrial trans-fats differs from natural fat, affecting physiological
processes downstream where building blocks derived from trans-fats may not necessarily suit the
intended purpose or change functional properties. Its kind of like fitting a slightly off puzzle piece into a
puzzle. It works, but is not quite right. If your puzzle contains too many malformed pieces, the overall
result suffers, and the puzzle may change shape and fall apart, losing its function. In the rat model,
French researchers found that trans-fats changed the electric conductivity of brain cells (which
communicate through electric pulses). Further, they also reported a doubling of trans-fat incorporation
into brain cell membranes when the diet was deficient in omega 3 ALA (alpha linolenic acid) (Franklin
Institute). A change in molecular shape challenges highly specific (shape-dependent, as lock to key)
enzymes that break down fats: they struggle to do so with a changed molecular configuration.
So trans-fats are like off puzzle pieces. Too many of them cause problems, and theyre best avoided
altogether (Franklin Institute). They lead to more densely packed cell membranes, rendering them rigid
and inflexible, thereby changing their properties (Franklin Institute). A meta-analysis of 140.000
participants showed a 23% increased incidence of coronary artery disease after increasing energy
intake from trans-fats by 2% (Dalainas & Ioannou 2008). Trans-fats negatively influence blood
cholesterol levels (Zock & Katan 1997) and can activate a systemic inflammation response (Dalainas &
Ioannou 2008). They cause or exacerbate cancer, atherosclerosis, heart disease, auto-immune
disease, tendon and bone degeneration, type 2 diabetes, endothelial dysfunction, problems with fertility
and growth, osteoporosis, allergic sensitization in 2 year olds, eczema, among others, and are present
in mothers milk (Sausenthaler et al 2006, Mente et al 2009, Weston A. Price Foundation 2009,
Dalainas & Ioannou 2008, Franklin Institute).
Our body must use the building blocks we feed it. The consumption of trans-fats provides no apparent
benefit, but, as seen, considerable potential for harm (DiNicolantonio 2014). Denmark enacted
respective legislation in 2003, virtually eliminating industrially produced trans-fats (Dalainas & Ioannou
2008). They pose an unprecedented challenge to our body in its 1000s of generations of evolution. Yet,
foods rich in trans-fats remain abundant in our food supply. The obvious remedy is to stay away from
products containing them. Reading labels and becoming a fringe shopper in supermarkets are
certainly excellent choices. Health care starts at home (and in the supermarket). Use your power of
discernment!
the 1940s, each person was eligible to 8oz of fat per week. Two of those had to be margarine, the rest
could be either butter or margarine (Clark 1986). Food adulteration has long been a problem, and
entire departments were created to ensure that butter was butter and margarine remained margarine,
as declared on the packaging (Deelstra et al 2014), difficult times or not. Pre- WW1 and WW2
margarine was mostly distributed in bulk, and people would buy it at the shop by unit of weight. Post
WW2, government rules eased. Individual packaging came along. And with it, influencing consumers
with brands (logos, colors, text). Shops shifted from offering bulk to individually packaged products.
Easing of regulations gave rise to competition, aggressive brand marketing and advertising (at first
largely unregulated), following the economics of supply and demand (Fig 3)(Clark 1986).
While there was hardly any margarine advertising prior to 1900,
in 1954 the advertising budget of one Dutch margarine brand
was 500.000 British Pounds. Reaching out and influencing
buyers through the media was well and truly under way. TV
advertising (of this brand) began in 1955. That year, margarine
production surpassed that of butter, continuing its success from
during and immediately after the war (Clark 1986).
accommodate industry the center of its interest, rather than peoples wellbeing. And relating to heart
disease and the workings of questionable facts turned public health recommendation, watch what
neuroscientist Dr. David Diamond shares in his 2011 talk How bad science and big business created
the obesity epidemic or read this critical account of the flawed foundations of US national dietary
guidelines (Hite et al 2010).
The film Fat Head (2009) by comedian and former health writer Tom Naughton (never mind the
content warning on Youtube, just click through and enjoy the film) offers a humorously different
perspective on fat and what fuels published opinion. It is an interesting and entertaining must watch
that challenges what we thought we knew about fat and healthy eating. Did you know one could lose
weight by only eating fast food for a month? Not that I advocate this kind of diet. But it illustrates the
films point. Sorry to spoil the plot. Its still worth watching though!
Some even say that higher cholesterol in women of all ages and people over 60 is associated with a
longer life span (Fallon-Morell 2009, Ravnskov 2002). Apparently, a cholesterol level below 160 is a
predictor of depression, cancer, violent behavior, stroke and suicide, and lower cholesterol was
associated with greater risk of death (Fallon-Morell 2009) the puzzling conclusion from this flies in
the face of commonly held belief:higher cholesterol may be better for us than lower cholesterol
(Ravnskov 2003). Nutritional guidelines have been confusing people for a long time (Steel 2005, Hite
et al 2010).
Maybe we should take a hint from our own bodies: nearly every cell almost all ~ 50 trillion of them
can produce cholesterol. Thats how important it is. Interestingly, William Castelli, director of the famous
Framingham study, often cited in support of the Lipid Hypothesis, said this about its results, in a
different publication: The more saturated fat one ate, the more calories one ate, the lower the persons
serum cholesterol. [] The opposite of what the equations provided by Hegsted et al and Keys at al
would predict. [] The people who ate the most cholesterol, ate the most saturated fat, ate the most
calories, weighed the least, and were the most physically active(Castelli 1992).
So what to make of all of this?
Butter vs margarine
Milk fat contains about 400 different fatty acids, most of them saturated (70%). Unsaturated fats make
up approximately 25%, and naturally occurring trans-fatty acids in milk comprise c. 2%. Butter is about
80% fat, the rest mostly water. Other components include cholesterol, minerals, vitamins and
phospholipids. For a longer list of butter constituents, see this article.
As mentioned at the beginning, fats serve important physiological functions: saturated fats make up ~
50% of cell membranes, are important for bone calcium, heart, liver & kidney function, and support the
immune system & detox mechanisms (Fallon-Morell 2009). Trans-fats on the other hand, influence the
body negatively and are best avoided. Fig 4 contrasts some physiological effects of natural saturated
fats vs industrial trans-fats.
Margarine manufacturing guidelines vary between countries, but generally margarine contains 80% fat,
oils from animal or vegetable sources, and vitamins A & D. The aqueous content may be milk, water, or
a soy-based protein liquid. Like milk it must be pasteurized and may also contain a salt substitute,
sweeteners, fatty emulsifiers, preservatives, and coloring agents. Not to mention trans-fats and
involuntary ingredients such as pesticides, solvents, and metal. Repeated heating during manufacture
also turns vegetable oils rancid.
Recognizing the danger and negative image of trans-fats, an increasing proportion of margarines do
not contain them anymore, so as always it pays to read the label. Palm oil and coconut oil, for
example, do not require hydrogenation as they are naturally semi solid. Yet, palm oil is problematic for
the way its sourced (tropical deforestation to establish plantations) (Isenhour 2014). When in doubt,
coconut oil based products may be the better choice.
And even if margarine does not contain trans-fats, in my mind, its still a highly processed food.
In closing.
When I set out to write this piece, I had no intention to delve in so deeply. I simply thought to investigate
whats better, butter or margarine. Little did I suspect this was such a huge story, present in so many
layers and aspects perhaps Ive been living under a rock for the past decades. At any rate, I certainly
learned a lot researching this topic. Its a bit unsettling what comes up when you begin looking and
question things you thought were harmless or just took for granted such as the all too commonly
known fact that animal fat and cholesterol cause heart disease. I guess the biggest lesson is to take
nothing for granted. As the saying goes: Assume nothing. Question everything. Select your truth
provider wisely. =)
Considering all of the above, needless to say, I dont bother with margarine. Why use a highly
processed product when the original (butter) is readily available and easily made at home? Simple is
best. I also find it important to consider just how much knowledge about the benefits (or detriments) of
something comes from marketing efforts and not primary sources such as research papers. And even
those can be bought or omitted in official reports (Moynihan & Cassels 2005, Hite et al 2010). Getting
to the root of things is work and can be tricky, especially with complex subjects such as this, including
many data, opinions, and stakeholders (Steel 2005).
Bottom line: own investigation is best. I shared my current results here and hope you find them useful.
Doubt any or all of it? Excellent! I invite you to start reading and find out for yourself. Enjoy the ride.
Im off now for some freshly homemade bread with butter and (real) salt sprinkled on top!
For more articles like this, sign up to my monthly Healthy Living Newsletter and receive a free report on
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Article References
Castelli WP. 1992. Concerning the possibilities of a nut. Arch Intern Med. 1992; 152(7):13711372.
Chowdhury R, Warnakula S, Kunutsor S, et al. 2014. Association of Dietary, Circulating, and
Supplement Fatty Acids With Coronary Risk. Review. Ann Intern Med. 2014;160:398-406.
Clark P. 1986. The Marketing of Margarine. European Journal of Marketing, Vol. 20 Iss 5 pp. 52
-65.
Dalainas Iand HP Ioannou. 2008. The role of trans fatty acids in atherosclerosis, cardiovascular
disease and infant development. International Angiology; Apr 2008; 27, 2; ProQuest Central pg.
146
Deelstra H, Thorburn Burns D and MJ Walker. 2014. The adulteration of food, lessons from the
past, with reference to butter, margarine and fraud. Eur Food Res Technol (2014) 239:725744
Diamond D. 2001. Presentation at USF titled: Myths and misinformation about saturated fat and
cholesterol: how bad science and big business created the obesity epidemic. watch video or
download powerpoint pdf.
DiNicolantonio JJ. 2014. The cardiometabolic consequences of replacing saturated fats with
carbohydrates or?-6 polyunsaturated fats: Do the dietary guidelines have it wrong? Open Heart
2014;1:e000032.
Fallon-Morell S. 2009. The Oiling of America presentation.
Felton CV, Crook M, Davies MJ and MF Oliver. 1994. Dietary polyunsaturated fatty acids and
composition of human aortic plaques. Lancet 1994, 344:1195-96.
Hite AH, Feinman RD, Guzman GE, Satin M, Schoenfeld PA and RJ Wood. 2010. In the face of
contradictory evidence: Report of the Dietary Guidelines for Americans Committee. Nutrition 26
(2010) 915-924.
Isenhour C. 2014. Trading Fat for Forests: On Palm Oil, Tropical Forest Conservation, and
Rational Consumption. Conservation and Society 12(3): 257-267, 2014.
Gertler MM, Garn SM and PD White. 1950. Diet, serum cholesterol and coronary artery disease.
Circulation. 1950;2:696-704.
Gillman MW, Adrienne Cupples L, Gagnon D, Millen BE, Curtis Ellison R and WP Castelli. 1997.
Margarine intake and subsequent coronary heart disease in men. Epidemiology Vol 8(2): 144149.
Hite AH, Feinman RD, Guzman GE, et al 2010. In the face of contradictory evidence: Report of
the Dietary Guidelines for Americancs Committee. Nutrition 26 (2010) 915-924.
Keys A. 1953. Atherosclerosis: A problem in newer public health. Am J Epidemiol 1976; 104:J
Mount Sinai Hosp NY 1953; 20: 118139.
Keys A. 1970. Coronary heart disease in seven countries. Circulation 1970; 41(Suppl. 1): 1211.
http://www.madehow.com/Volume-2/Butter-and-Margarine.html
Dr. Dwight Lundell (Heart Surgeon)
article: http://myscienceacademy.org/2012/08/19/world-renown-heart-surgeon-speaks-out- onwhat-really-causes-heart-disease/
interview: https://www.youtube.com/watch?v=E5jgrB2RblY
Canola oil: The Great Con-ola article, Weston A. Price Foundation 2002.
Weston A. Price Foundation. 2001. What causes heart disease?
Authority Nutrition: 7 reasons why butter is good for you .
TEDMED: Dr.s Dean Ornish & Deepak Chopra
TEDMED: Dr Peter Attia: What if blaming the obese is blaming the victims?
Previous articles by Katrin Geist:
The Power of Convictions and How They Shape Our Lives
10 Significant Reasons Why Regularly Drinking Green Tea Is An Awesome Healthy Living Habit!
Cradle to Cradle Design How a Biochemist and an Architect Are Changing the World
Truly Healing From Cancer and Preventing It Altogether
How to Lose Your Mind and Create a New One
Research Shows Promising Effects Treating Advanced Cancer with Light Frequencies
Depression & Anxiety: Discover 3 Powerful, Drug-Free Ways that Help Thousands, Naturally
The Power of Suggestion Are You Asking the Right Questions?
About the author:
Katrin Geist loves exploring the mysteries of life. Initially doing so as a
biologist, she now devotes her time to helping people regain and maintain
their wellbeing through Reconnective Healing and holistic health coaching.
Biophysics taught her the importance and far reaching implications of a
truly holistic approach to wellbeing, and to life at large. More and more, she
begins to understand how energy, frequency, and information shape our
lives knowingly or not.
Katrin holds a BA from the University of Montana, USA and an MSc in
biology from Berlin University (FU). This science background enables her
to communicate scientific subjects in an accessible way, so that everyone can benefit from information
otherwise often confined to technical experts.
Katrin has held international wellbeing clinics in several countries and currently works from her New
Zealand office in Dunedin. She feel privileged to serve in this capacity and invites you to experience
something different. Take back the reins of your health and discover more!
To contact Katrin for personal or remote sessions and to invite her for a seminar or presentation, please
call or email her.
You can contact Katrin via Facebook Email Website or telephone 0064 (0)21 026 95 806
(NZ mobile)