Is Margarine Bad For You?
Also Known As: imitation butter spread
Short answer
Margarine, while often lauded for not containing saturated fats, does contain a potentially high amount of trans fat. This alone makes it a very unhealthy choice. We recommend traditional butter over margarine any day of the week.
Recommended Alternative
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Margarine is a man-made substance derived from vegetable oils, often used in lieu of lard or butter. Proponents claim that margarine is healthier than butter, pointing to its lower amount of cholesterol and lack of saturated fat, as well as its abundance of monounsaturated and polyunsaturated fatty acids, which are generally linked to improved heart health. However, all is not golden in the land of margarine.
For one, margarine generally contains the same amount of calories as butter. Also, while there is stigma regarding saturated fats, the most recent research shows that it isn't saturated fats we need to be worried about, but rather trans fats. Although the amount of trans fat in margarine does vary with more solid margarine containing greater amounts, a regular stick of margarine contains roughly two grams of trans fat (17% the daily value) per tablespoon - a fairly hefty amount. Trans fat is known to raise LDL cholesterol levels (the bad kind) while lowering HDL levels (the good kind), increasing the risk of arterial plaque formation and heart disease. In fact, the risk of heart attack nearly doubled in one study that focused on those who regularly consumed vegetable oil trans-fatty acids vs. those who did not. Furthermore, the trans fats found in margarine have recently been linked with a decreased immune response, making your body more susceptibility to colds, flu, and other various illnesses.
On the last note, it is important for mothers to recognize that trans fat can reduce the quality of their breast milk. Although more information is needed to deem this fact, it is highly likely the trans fat ingestion during early life is directly related to insulin resistance and impairment of the heart's glucose metabolism in the baby.
While margarine may be fortified with plant sterols and stanols which can help lower cholesterol, whether or not these fortifications can negate the effects of high amounts of trans fat is highly debatable (and in our opinion, not possible). We recommend choosing traditional butter over margarine, with the main focus on eliminating the trans fat. Butter will also provide you with many nutrients in their natural form - in most cases, the nutrients found in margarine are synthetic.
Possible short-term side effects
Possible long-term side effects
- increased cholesterol
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heart disease
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weight gain
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diabetes
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alzheimer's
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clogged arteries
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reduced breast milk quality
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reduced immune response
Ingredients to be aware of
Healthier alternatives
Our Wellness Pick
(what is this?)
Earth Balance Spread
- Dairy-free alternative
- Buttery taste
- Large-size pack
- Great for cooking
- Vegan-friendly
Learn More!
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Thank you for your feedback!
Written by Jeff Volling
Published on: 12-29-2015
Last updated: 12-15-2023
Thank you for your feedback!
Written by Jeff Volling
Published on: 12-29-2015
Last updated: 12-15-2023
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