By Lucy Yanckello, Ph.D.
When comparing sources of fat for your diet, it is important to consider nutritional content, health impacts, and personal preferences. Each fat source has their own pros and cons, continue reading to learn which is the best option for you.
Which is healthier to eat, butter or margarine or shortening or oil? Is margarine actually healthier than butter?
Butter, margarine, shortening, and oil are all sources of fat that can be added to your diet. Butter is made from cow’s milk, and high in saturated fats – the type of fat linked to raising LDL cholesterol (known as “bad” cholesterol). Small amounts of butter can be part of a balanced diet, but if you are concerned about heart health, limiting intake is important.
Margarine is made from vegetable oils, such as soybean, corn, or palm oils. Although margarine has unsaturated fats which are considered to be “heart healthy”, the process of turning liquid oils into a solid form creates trans-fats. Newer products do not have these types of fat, so be sure to look for “trans-fat free” varieties of margarine to keep your heart healthy.
Similar to margarine, shortening is made from vegetable oils and is solid at room temperature. Shortening is often used in baking. Shortening also has high trans-fat content, but newer products are made with non-hydrogenated oils to reduce the amount of trans-fat in the products. If you need to use shortening, opt for trans-fat free options.
Oils come in many different options, including vegetable oil, olive oil, canola oil, sunflower oil, and avocado oil. Oils contain heart healthy monounsaturated and polyunsaturated fats – including omega-3 fatty acids. However, along with omega-3 fatty acids, highly processed oils (e.g. soybean oil) can be high in omega-6 fatty acids which may promote inflammation in the body. Olive oil still reigns supreme in terms of health benefits with intake being linked to a reduced risk for cardiovascular disease and a multitude of other benefits.
What has the most fat, butter or margarine or shortening or oil?
Per one tablespoon, butter has the least amount of fat at 7 grams, with 5 grams of saturated fat and margarine has around 9-11 grams of fat, mostly unsaturated. Olive oil and canola oil have the highest amount of fat at around 14 grams, but mostly consist of heart healthy monounsaturated and polyunsaturated fats and contain no saturated fat. Shortening also has 14 grams of fat, but half of the fat content comes from saturated fats.
Is it better to cook with oil or butter?
It is always better to opt for oils over butter because they have a better balance of healthy fats. If you are frying or roasting at high temperatures, avocado oil and canola oil are good choices since they have higher smoke points. There are also now “cooking” olive oils that are made for use at higher temperatures.
What’s better for baking: butter or margarine or shortening or oil?
Each type of fat is useful in baking for different purposes. Butter is best for flavor and texture, especially in cookies, cakes, and pastries that require a rich and tender texture. Margarine is a decent stand in for cookies and cakes, and is a healthier option than butter and may be a better option than butter for dairy-free recipes. Be sure to opt for trans-fat free versions for a better balance of healthy fats. Shortening is best used when a flaky texture is needed, such as in pie crusts and pastries and is useful for recipes that require a neutral fat that won’t interfere with flavors. Oils are useful to create moist, soft baked goods such as muffins and cakes that can also be dairy-free.
What happens if you use shortening instead of butter? Is shortening healthier than butter?
Substituting shortening for butter in baked goods will cause you to miss out on flavor. Butter is much more flavorful and creates a rich and tender texture in baked goods. Shortening is considered neutral in flavor and as such, is best for flaky textures such as pie crusts, where it won’t interfere with flavor. Shortening and butter are about equal in terms of nutrient profile, with one tablespoon of butter having 5 grams of saturated fat and one tablespoon of shortening having 7 grams of saturated fat. However, be weary that shortening often contains trans-fats, making shortening a much unhealthier option than butter. Be sure to opt for trans-fat free shortening options.
Should I use butter or oil for weight loss? Does olive oil help with weight loss?
Oil is a better option for weight loss. The high calories and saturated fat content in butter will make it more challenging to stay within a calorie deficit, which is essential to lose weight. It is best to use butter sparingly or focus on other sources of fat entirely that have a more beneficial nutritional profile. Although oil is also calorie-dense, the heart healthy unsaturated fats in olive oil can help improve feelings of fullness, and may also be beneficial for fat metabolism.
Which is healthier: butter or margarine?
Margarine is healthier than butter as long as it does not contain trans-fats. Replacing butter with trans-fat free margarine reduces saturated fat intake. Most, if not all of the fat in margarine is heart healthy unsaturated fats, whereas one tablespoon of butter has around 5 grams of saturated fat.
Which is healthier: butter or olive oil?
Olive oil is healthier than butter. Olive oil contains monounsaturated fats that help with fat burning, appetite control, and heart health overall. In addition, olive oil does not contain saturated fats, which have been proven to increase the risk of heart disease. Although olive oil is a better option than butter, it is still calorie dense so portion control is still important to avoid excessive caloric intake.
Where can I buy the best fresh bread and butter online?
At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular breads include sourdough whole wheat loaf, and everything sourdough bread, as well as fresh churned butter. Learn more about Wildgrain and our artisanal baking and cooking methods.
About the Author
Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.
This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
