Is margarine a healthy alternative to butter? 5 safe choices for cooking and baking

Those who suffer from lactose intolerance avoid butter, and even the very small amounts in bread and candy, but the majority decide to stop consuming butter because it contains a high percentage of saturated fat, which has been linked to an increased risk of heart disease and raises the level of bad cholesterol (LDL).

They use other dairy products, such as cream, instead of butter, which is an option that those who want to reduce the amount of calories they eat will not resort to reducing their weight, but will resort to nut butter to enjoy it on oatmeal bread.

Should you stop eating butter?

While everyone acknowledges the delicious taste of butter, it is rich in fat, calories, and has no nutritional value, but it is undoubtedly delicious, and gives baked goods a crisp and moist texture that other products cannot achieve. However, even if you choose to stop eating butter, the most important question remains: What will replace saturated fat if someone reduces the amount of it in their diet?

Walter Willett , chair of the department of nutrition at the Harvard School of Health, has warned that the heavy emphasis on eliminating fats from our diets has, in many cases, replaced healthy fats with sugars and other carbohydrate foods, which are the biggest sources of calories, and may in fact be Worse on our health, the risk of heart disease remains the same.

If polyunsaturated fats or monounsaturated fats, such as olive oil, nuts, non-hydrogenated vegetable oils, avocados, fatty fish and high-fiber cereals, are used instead of saturated fats, the risk of heart attacks and strokes will be reduced when compared to a diet low in fat and containing More carbohydrates.

Is margarine a healthy alternative?

Anyone with high cholesterol levels might have been advised to start using margarine enriched with plant sterols, as they are high in polyunsaturated and monounsaturated fats, which help lower cholesterol levels.

The composition of plant sterols or (phytosterols) is similar to cholesterol in the human body, and it prevents the absorption of cholesterol. It is found naturally in vegetable oils, but it is also present in small amounts in nuts, legumes, grains and wood pulp, and its main sources are soybean oil and pine oil.

The National Heart Foundation in Australia confirms that incorporating plant sterols into the diet may be an effective way to lower total cholesterol and LDL cholesterol levels. Adults may reduce their LDL cholesterol levels by about 10% by taking plant sterols daily, depending on a person's age.

Sterols are not a cure for high blood cholesterol, but they are an alternative to ghee and butter for patients who do not stop cooking with butter, so the Heart Foundation has set between 2 and 3 grams of plant sterols per day, and warned that consuming more than that will not help, but will lead to weight gain, so I agreed. The US Food and Drug Administration takes a total of 1.3 grams per day, divided into two meals, as part of a diet low in saturated fat. But the problem remains, that sterols cannot be used for cooking, but they are ideal for baking only.

The Australian Heart Foundation has determined between 2 and 3 grams of plant sterols per day (pixels).

Why do you need a replacement?

The best substitutes for butter depends on how you use it. Cooking substitutes are different for pastries than for baking, and you may need several butter substitutes to meet all of your needs, but in limited quantities.

Olive oil: It is a substitute for butter when cooking, but you may need to use less of it when cooking or baking due to its liquid consistency.

Coconut oil: It can be used as a substitute in cooking and baking, but a distinction must be made between refined oil, which is ideal for cooking, and unrefined oil, which freezes at low temperatures, and is ideal for baking.

Nut Butter : Since it is rich in fat and calories, nut butter should be used in small amounts in baking recipes.

Avocado : Its oil and mashed avocado can be used as a substitute for butter in cooking and baking, and you can also spread mashed avocado on bread to give you a smooth taste that surpasses butter.

Greek Yogurt: If you want a healthy source of fat and protein, you should give this type a shot when baking, as it is useful in keeping pastries moist.

Tips

The Cleveland Clinic website has published several tips for cholesterol patients, urging them to quit smoking, maintain a healthy weight, and choose foods such as: whole-grain bread, brown rice, brown pasta, vegetables, fruits, legumes, lean meat and poultry, oily fish, low-fat dairy products, and spreadable margarine. Rich in plant sterols, limit cholesterol-rich foods including egg yolks, get at least 30 minutes of moderate physical activity every day of the week, and stick to taking cholesterol-lowering medications as prescribed by your doctor.

The American Heart Association also recommends no more than 5% of daily calories, or roughly two tablespoons of butter, or two ounces of cheddar cheese, for the average person eating about 2,000 calories a day.