While butter has a reputation for being an unhealthy, high-calorie addition to many meals, there are some versions that are better for someone trying to lose weight than others. With that said, we checked in with health experts to learn more about one kind of butter spread that could lead to weight gain or set back your weight loss journey due to its saturated fat content. Read on for tips and insight from Dr. Gabriela Rodríguez Ruiz, MD, PhD, FACS, board-certified bariatric surgeon at VIDA Wellness and Beauty, and Jake Dickson, CPT-NASM, certified personal trainer and contributing editor at BarBend.
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Margarine Made With Vegetable Oils
Rodríguez dubs margarine to be the "unhealthiest type of butter" because it is made from hydrogenated vegetable oils, which she notes are high in saturated fat and can lead to weight gain. "Some margarine, especially stick margarine, contains trans fat, which affects your metabolism by increasing your LDL (bad) cholesterol levels and decreasing your HDL (good) cholesterol levels," Rodríguez explains.
Trans fat is also associated with insulin resistance, she adds, because it "increases the amount of fat around your abdominal organs." This, she continues, slows down your metabolism and makes it harder for your body to break down and use fat for energy. "Hence, you're not just prone to unhealthy weight gain when you consume margarine; you're also at elevated risk for inflammation, diabetes, and heart disease," Rodríguez warns.
Dickson agrees, and says, "I warn my clients away from margarine because it is the unhealthiest alternative to butter and other spreads. It is high in the worst kinds of fat—trans fats and pro-inflammatory omega-6 fats that raise LDL and put you at risk for cardiovascular disease." In addition, Dickson notes that increased trans fats may "contribute to insulin resistance and a sluggish metabolism."
However, the high calorie and fat content isn't the only issue. Fats, including butter and oil, Dickson says, have the same caloric density as sugars, at 9 calories per gram. "This is true regardless of the type of spread or cooking oil used, but some are undoubtedly more detrimental to health than others," he explains.
"What really matters is how healthy the fat is and how it influences inflammation and, in turn, how much weight a person gains or loses." Healthy fats help you feel full and maintain normal levels of insulin and other hormones, Dickson stresses, and vegetable oils (unhealthy fats) are "commonly used in margarine production, which contributes to the spreadable spread's negative health effects."
It's been established, he says, that inflammation is caused by all seed oils. "Margarine, which is typically prepared using soybean oil or other forms of processed vegetable oils, is a prime example of harmful fat," Dickson continues, "Other examples include maize oil, cotton seed oil, peanut oil, vegetable oil, sesame oil, sunflower oil, canola oil, and rice bran oil."
What To Choose Instead
Instead of margarine spreads made with vegetable oils, Rodríguez says she would "recommend using olive oil or avocado oil." Both, she concludes, are high in "healthy monounsaturated fats, which increase your HDL cholesterol levels and improve your insulin sensitivity," ultimately helping your body prevent weight gain and metabolic diseases. Thus, she says, "these oils can help improve cholesterol levels, decrease inflammation, and promote weight loss." Noted!
