We are what we eat. Our health, energy, appearance and illness are all directly related to the things we consume. There are two groups of fats in foods, good and bad, knowing how these fats affect our body and making more conscious choices would be a favor to ourselves.
One of the indispensable products of our kitchens, margarine is a product that we use whether it is sweet or salty. It both adds flavor and is a much more affordable product compared to butter. In fact, it is a product far from the saturated fats of butter, since it also contains vegetable oils. So, what is margarine, which has an extremely wide area of use, is it harmful to health, what is the difference with butter?
First, what is margarine?
Margarine, yellow colored and obtained by natural or chemical means from hydrogenated vegetable oils and animal fats, which are produced to replace butter; It is a type of oil containing salt, vitamins and colorants. It also contains unsaturated fats that act as good fats in the body.
Fat, which we can count as the energy store of people, covers 18% of our body and we fill this store with many foods we consume. Unlike other foods we consume, our feeling of fullness lasts longer because fat leaves our stomach later. Vegetable oils in margarine are divided into polyunsaturated and monounsaturated fats. We learned that it is present in margarine, but what are poly and monounsaturated fats?
- Polyunsaturated fat: Usually sesame, sunflower, soybean, corn, walnut, etc. the type of fat found in foods; It is also found in seafood.
- Monounsaturated fat: Usually avocados, hazelnuts, almonds, pumpkin seeds, canola, olives, peanuts, etc. It is a type of fat found in foods. Foods containing monounsaturated fats are helpful in lowering LDL cholesterol, which will adversely affect health.
What are the benefits of unsaturated fats to our body?
- It balances the cholesterol level in our body.
- It relieves inflammation in our body.
- When we consume it at a balanced level, it regulates our heart rhythm and reduces the possibility of developing heart diseases.
However, margarine does not contain only vegetable oils; Various animal fats and trans fats mixed with emulsifiers are also among the oils used in its production.
What is animal fat?
Also known as ‘saturated fat’ or ‘solid fat’, they are lipid fats produced from animals. It is found in foods such as milk, cheese, and meat. However, poultry and fish have relatively less saturated fat than the red meat we consume. Raising the cholesterol level in our body is known as one of the biggest causes of cardiovascular diseases and obesity.
History of margarine:
III. A type of fat margarine that Napoleon decided to produce for the working class and his armies in the Franco-Prussian war. III. Upon this decision of Napoleon, the first margarine was produced by Hippolyte Méges-Mouries as a cheap alternative to butter. The first margarine, consisting of calf tallow with milk shaken, was patented in 1869. Dutch entrepreneurs at the established butter trader Jurgens & Co. bought the margarine patent and expanded its use.
In 1902, German chemist Wilhelm Normann developed and patented a new process for hardening oils by hydrogenation. Before this process, margarine was produced only with beef tallow. With the patent obtained by Wilhelm Normann, market opportunities for vegetable oils arose and the production of margarine was greatly expanded.
Margarine gained popularity during World War I when America was short of fat and the cost of living was high. It was quickly picked up by the public as a cheap alternative to the more expensive butter. Beginning in 1969, margarine production in parts of Europe and the USA began to rival butter production.
Is margarine harmful to health?
There have been some debates that have been going on for years about the harmful effects of margarine on our health. When you look at it, margarine is a product that has not taken its place among healthy foods due to the additives used to extend the shelf life, the trans fat and colorants that make up its content. Despite all this, the vegetable oils it contains make it more harmless than butter. Now let’s take a look at both the harms and benefits.
Health hazards of margarine:
- The trans fats it contains adversely affect our health.
- Synthetic vitamins are actually not very useful.
- The source of yellow color is colorants.
- It reduces the quality of breast milk.
- It affects insulin resistance.
The trans fats it contains adversely affect our health:
Margarine, which is much more advantageous in terms of cost compared to butter, is unfortunately among the foods with the highest trans fat rates. While 82-90% of trans fats are produced as a result of industrial hydrogenation processes, 2-8% is obtained from animal products. A study conducted at the Harvard School of Public Health in Boston state showed that foods produced using trans fats increase the risk of heart attack.
Good to know, margarine contains 3 grams more trans fat per tablespoon.
Synthetic vitamins are actually not very useful:
Synthetic vitamins in margarine do not strengthen our immune system, as promised, and do not complete the deficiencies in our body. It also reduces our immune responses.
Mouth-watering yellow colors are not real:
The source of that yellow color that whets our appetite and does not deprive us of the buttery feeling is all colorants.
Nursing mothers reduce the quality of your margarine milk:
Studies show that the level of trans fat in the milk of a mother who consumes trans fat increases and the quality of the milk decreases accordingly.
It affects insulin resistance.
Consumption of margarine causes insulin resistance and low sugar in the body leads to irregular and excessive eating; This causes obesity.
Health benefits of margarine:
- Polyunsaturated fat content is high.
- Contains plant sterols and stanols.
High in polyunsaturated fat:
Most types of margarine are high in polyunsaturated fat, although this varies between brands. The exact amount depends on which vegetable oils are used to produce the margarine. For example, soybean oil-based margarines have approximately 20% polyunsaturated fat, and polyunsaturated fat is generally considered healthy. Compared to saturated fat, it can be considered beneficial for heart health.
Contains plant sterols and stanols:
Some margarines are enriched with phytosterols or stanols. Its phytosterols lower “bad” LDL cholesterol levels and raise “good” HDL cholesterol. However, most studies have shown no association between total phytosterol intake and reducing the risk of heart disease.
What are the differences between butter and margarine?:
- Butter is made from heavy cream; contains high levels of saturated fat, which can lead to various risks. Margarine, on the other hand, contains vegetable and unsaturated fats that act as “good” fats when it enters the body.
- Vegan alternatives to margarine are available for people with dietary restrictions or a “vegan” diet. Butter consists entirely of animal fats.
- Butter provides rich color and soft texture to baked goods. Margarine, on the other hand, does not provide the same flavor as long as it does not contain added milk or fat. Because it has a lower oil content and contains more water.
Foods can contain good and bad fats; The main issue in discussions about butter and margarine is the type of fat. Knowing the effects of these fats on the body will assist in making an informed choice between butter and margarine.
Butter and margarine, cakes, cookies, etc. Making desserts or meals may look good, pleasant and appetizing, but it seems worthwhile to think again.
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