Margarine is not bad at all

As emphasized by prof. Mirosław Jarosz, director of the Institute of Food and Nutrition, dietary fat is a source of energy and building material for cell structures, and is also necessary for the absorption of vitamins A, D, E and K.

Until recently, it was known that unsaturated fats, i.e. vegetable fats (except tropical palm and coconut), and unhealthy saturated fats, i.e. animal fats, are healthy. Recent research confirms the beneficial effects of unsaturated vegetable fats in reducing cardiovascular risk, but when it comes to saturated fat, the test results are less clear-cut. On the other hand, research has shown that the extension of Poles’ lives in recent years has been largely related to changes in nutrition. During this time, the consumption of vegetable fats increased and the consumption of animal fats decreased. – Despite many studies and controversies related to the role of saturated fatty acids, it is certain that if you switch between saturated and unsaturated fatty acids in your diet, the risk of a heart attack or stroke decreases – emphasizes Prof. Barbara Cybulska from IŻŻ.

Butter is a well-absorbed fat of natural origin containing vitamins A, D, E. It is recommended for children and the elderly who have less digestive juices and their enzyme content, and therefore fat digestibility is more difficult. Butter should also be included in the diet of patients with impaired fat absorption, damage to intestinal villi, short bowel syndrome, chronic cholestasis, pancreatic insufficiency, e.g. in cystic fibrosis, exacerbation of Crohn’s disease and inflammatory changes in the intestines after irradiation. People with lactose intolerance must choose extra butter containing about 0,6 percent. lactose instead of cream, which has from 2 to 3 percent. Butter, however, has the advantage of saturated fats, and therefore it is not recommended for people who need to prevent cardiovascular diseases, especially with high cholesterol and obesity.

To make vegetable butter containing unsaturated fats, you need to harden the vegetable oils. The resulting margarine has less fat than butter and definitely more unsaturated fatty acids. However, there are so-called trans isomers formed during the hardening of vegetable oils. Dr. Dorota Szostak-Węgierek from the Department of Human Nutrition of the Medical University of Warsaw reminds that they raise the level of “bad” cholesterol and lower “good” cholesterol, they also increase insulin resistance in obese or diabetic people and increase the risk of infertility in men and women. In addition, they pass through the placenta to the fetus and also into breast milk and have an adverse effect on the child’s development. Their role in the formation of cancer and the development of depression is also discussed. As the producers assure, in today’s spreadable margarines their content does not exceed 1%, but unfortunately it cannot be checked, because in Poland there is no obligation to provide this information on the product label.

There is no obligation under EU law to indicate the presence of trans fatty acids on the labeling of goods. Such regulations have long been in force in Canada and the USA. In Europe, national law introduces them in Switzerland, Austria and Denmark. In Poland, we can guess their presence if producers provide information about the amount of the “partially hydrogenated” or “partially hardened” ingredient. Inquisitive consumers are advised to add up the given number of grams of unsaturated and saturated fat, then subtract it from the total amount of fat in the product and the difference will show the amount of trans isomers. Research carried out in 2004 showed that soft margarines contained from 0,00 to 8,05 percent. trans isomers, while hard isomers from 0,00 to 23,49 percent. Manufacturers say they have reduced their content since then. The research also showed that the most of them were in powdered soups. They are definitely present in hard margarines, confectionery fats, i.e. in buns, donuts and cakes, in sweets and fast food.

The less fatty margarine, the better, because Poles eat too much fat. There are margarines on the market with a fat content of 40 to 80 percent. The degree of fat hydrogenation is also important. If it is fully hydrated, it is safe, if partially it is not. Therefore, margarines with a “partially hydrogenated” or “partially hydrogenated” ingredient should be avoided. Information about the fat profile is also important. A margarine that has less than 20 percent saturated fat will be better. The more insatiable the better. It is also difficult to find margarine without palm and coconut oil, because they are used to make solid fat crystals that keep the remaining oils in such a consistency. It is better when there are as few of them as possible. Margarines enriched with sterols and stanols lower serum cholesterol levels.

Specialist in the field of dietetics prof. Elżbieta Bartnikowska says that the answer to the question of what to spread on bread: with butter or margarine, depends on who the diet is for. However, in the case of excess weight, she advises not to lubricate at all. It has been calculated that the average daily butter consumption per person is around 30 grams, which is 270 calories. Giving up lubrication is therefore a significant reduction in calories. When asked what fat to use for baking, prof. Barbara Cybulska answers: rapeseed oil. He also advises not to buy ready-made cakes, as they can all contain trans isomers. Rapeseed oil is also best for frying. The more expensive pumpkin seeds or grape seeds do not have any health advantage over it. Even olive oil contains several times less Omega 3 acid, more than half as much as Omega 6 and vitamin E, and twice as much saturated fatty acids as rapeseed oil. Interestingly, lard has less saturated fatty acids than butter, twice as many monounsaturates and several times as much Omega 6.

As emphasized by prof. Cybulska, despite numerous controversies, has not yet made any changes to the dietary recommendations of scientific societies. The American guidelines recommend unsaturated oils in addition to palm and coconut. Dr. Jacek Bujko from the Department of Dietetics of the Warsaw University of Life Sciences in Warsaw, however, presents research on medium-chain fatty acids found in coconut oil, which shows that such fats are converted very quickly into energy and do not accumulate in the form of adipose tissue. The research also shows that although they increase the concentration of cholesterol, but most of all “good” cholesterol. – Coconut oil seems to be more effective in the prevention of obesity than the others. Regarding its cholesterol-increasing effect, opinions are divided. However, it cannot be clearly said that it has a negative effect, sums up Dr. Bujko.