What is "I Can't Believe It's Not Butter!"?
Rather than dairy butter, "I Can't Believe It's Not Butter!" is a vegetable oil spread, or margarine, made from a blend of oils and water. The Original Spread's primary ingredients include purified water, soybean oil, palm kernel, and palm oil. To achieve its creamy, buttery texture and flavor, it uses plant-based emulsifiers like lecithin, natural flavors, and beta-carotene for coloring.
Unlike older margarine formulations known for harmful artificial trans fats, the manufacturer reformulated its spreads in 2009 to remove partially hydrogenated oils. This was a significant change, though naturally occurring trans fats are still present in small amounts in dairy butter. While these ingredients are technically "real," as the company markets, critics argue the high level of processing makes it far from a whole food.
Comparing the Fat Profile: Vegetable Spread vs. Dairy Butter
One of the main selling points for "I Can't Believe It's Not Butter!" is its more favorable fat profile compared to dairy butter. On a tablespoon-for-tablespoon basis, the Original Spread has significantly less saturated fat.
For example:
- Saturated Fat: A tablespoon of the Original Spread contains 2g of saturated fat, while the same amount of dairy butter has 7g. This represents a 70% reduction in saturated fat. The saturated fat in the spread comes from the inclusion of palm and palm kernel oils.
- Unsaturated Fats: The spread's use of soybean oil increases its polyunsaturated fat content, specifically providing a source of omega-3 alpha-linolenic acid (ALA). Soybean oil is one of the richest sources of cholesterol-lowering polyunsaturated fat, a key component of the American Heart Association's certification of the product.
- Calories: A single tablespoon of the Original Spread contains 60 calories, compared to dairy butter's 100 calories.
However, it is crucial to recognize that even with less saturated fat, the spread still contributes to your daily intake. A tablespoon of margarine with 2 grams of saturated fat is still a processed source of fat.
The Heart-Check Certification and Its Caveats
The American Heart Association has certified the Original Spread with its Heart-Check Food Certification Program. This certification is based on the product meeting specific nutritional criteria, most notably its lower saturated fat content compared to butter.
However, the certification comes with important context. As the AHA clarifies, the certification is based on substituting the soybean oil in the spread for saturated fat in your diet, and not adding extra calories. Nutritionists at centers like Pritikin also caution that while a product may have less saturated fat, that does not automatically make it healthy, especially when it is still high in processed oils and sodium.
Potential Downsides and Considerations
While the elimination of artificial trans fats was a positive step, some concerns remain regarding "I Can't Believe It's Not Butter!" and other similar products. These include:
- Industrial Seed Oils: Critics point to the use of industrial seed oils, particularly soybean and palm oil, which are high in omega-6 fatty acids. A high ratio of omega-6 to omega-3 fatty acids is sometimes linked to increased inflammation, a risk factor for many chronic diseases.
- Processing: The product's manufacturing involves significant processing, which stands in stark contrast to the whole-food nature of traditional butter. Some believe that opting for less processed fats, such as olive oil or even grass-fed butter in moderation, is a better approach.
- Environmental Impact: The inclusion of palm oil, a common ingredient in many margarines for its solid texture, is tied to environmental issues like deforestation. For environmentally conscious consumers, this is a notable drawback.
- Sodium Content: The product, like many processed spreads, contains a significant amount of sodium. While generally within daily limits for small servings, it's a consideration for those monitoring their salt intake.
Making the Right Choice for Your Diet
Ultimately, the choice between a butter substitute and real butter depends on your individual health goals and dietary preferences. For those who need to strictly monitor their saturated fat and calorie intake, a product like "I Can't Believe It's Not Butter!" can be a useful tool, especially since it contains no dairy. For others who prioritize whole, minimally processed foods, real butter (in moderation) or other plant-based options like extra virgin olive oil may be preferable. The key is to look beyond the marketing and understand what is actually in your food.
| Feature | I Can't Believe It's Not Butter! Original Spread | Dairy Butter |
|---|---|---|
| Calories (per tbsp) | 60 | 100 |
| Total Fat (per tbsp) | 6g | 11g |
| Saturated Fat (per tbsp) | 2g | 7g |
| Polyunsaturated Fat (per tbsp) | 3g | Negligible |
| Omega-3 ALA (per tbsp) | 375mg (approx.) | Negligible |
| Sodium (per tbsp) | 90mg | Varies (e.g., 90mg for salted) |
| Key Ingredients | Water, soybean oil, palm oil, salt, emulsifiers, natural flavors | Cream, sometimes salt |
| Heart-Health Claim | AHA Certified (Original Spread) | No certification |
| Processing Level | High | Minimal (churned cream) |
Conclusion
While "I Can't Believe It's Not Butter!" is a popular and effective substitute for those aiming to reduce saturated fat and calories, it is not a cure-all for unhealthy eating. Its highly processed nature, reliance on industrial oils, and sodium content are valid nutritional considerations. A balanced perspective acknowledges its benefits for specific dietary needs while recognizing the importance of moderation and whole-food sources in a healthy diet. Consumers are best served by reading labels, understanding ingredients, and making informed choices rather than simply trusting marketing slogans. For further information on heart-healthy eating, consult the American Heart Association.
