Margarine is a common butter alternative connected to type 2 diabetes

November 9, 2025 •

4 min read

A recent study found that regular margarine consumption may increase the risk of type 2 diabetes by over 40%. This makes margarine a key example of a common butter alternative connected to type 2 diabetes, primarily due to the industrial trans fats historically found in its formulation.

Quick Summary

The link between margarine and type 2 diabetes is largely due to industrial trans fats from the hydrogenation process. Although modern formulations are better, historical data and lingering trans fats in some products highlight the risks. Healthier alternatives like olive oil are recommended.

Key Points

Margarine is a common butter alternative connected to type 2 diabetes: Early, partially hydrogenated margarines contained trans fats that increase the risk of diabetes and heart disease.
Trans fats cause inflammation and insulin resistance: These artificial fats disrupt cellular function, leading to chronic inflammation and impaired insulin action, which can trigger type 2 diabetes.
Modern margarine formulas are often trans fat-free: Regulatory changes have led to the removal of industrial trans fats from most modern margarine products in many countries, but it is important to read labels carefully.
Healthier alternatives are widely available: Options like olive oil, avocado, and nut butters provide beneficial unsaturated fats that can improve heart health and metabolic function.
The overall diet matters more than one food item: For diabetes management, focusing on a balanced dietary pattern rich in whole foods is more critical than focusing solely on butter substitutes.
Portion control is key for all fats: While healthier fats are beneficial, they are still calorie-dense, so moderate consumption is important for maintaining a healthy weight.

Understanding the Link Between Margarine, Trans Fats, and Diabetes

For decades, margarine was marketed as a healthier, lower-fat alternative to butter. However, as scientific understanding of nutrition evolved, the process used to create many early margarines revealed a significant health risk: trans fats. These industrial trans fats, formed during the process of partially hydrogenating vegetable oils to make them solid at room temperature, are now known to contribute to a higher risk of heart disease and type 2 diabetes.

While newer margarine formulations have largely eliminated industrial trans fats in many countries, older or less regulated products, as well as the historical consumption patterns, are a major factor in the connection to diabetes. Trans fats create inflammation and contribute to insulin resistance, a key mechanism in the development of type 2 diabetes. This has led health organizations, including the American Diabetes Association, to recommend minimizing trans fat intake.

The Science Behind Trans Fats and Insulin Resistance

Inflammatory Effects: Trans fats promote systemic inflammation, a condition that disrupts the normal function of body cells. Chronic inflammation has been widely linked to insulin resistance, where cells fail to respond properly to the hormone insulin.
Insulin Resistance: This process is the hallmark of type 2 diabetes. As cells become resistant, the pancreas must produce more and more insulin to maintain normal blood sugar levels. Over time, the pancreas can wear out, and blood sugar levels rise, leading to diabetes.
Cholesterol Levels: Beyond diabetes, trans fats have a detrimental effect on cholesterol. They increase harmful LDL ("bad") cholesterol while lowering beneficial HDL ("good") cholesterol, amplifying the risk of cardiovascular diseases, which are a major complication for people with diabetes.

Healthier Alternatives to Traditional Margarine

Given the risks associated with certain margarine products, particularly those with trans fats, many health experts now recommend other options. These alternatives focus on healthier fats, which can have a protective effect on heart health and metabolic function.

Comparison of Butter Alternatives


Alternative	Primary Fat Type	Best For	Pros	Cons
Olive Oil	Monounsaturated	Sautéing, dressings, baking	Lowers LDL cholesterol; rich in antioxidants	Not ideal for recipes requiring a solid fat texture
Avocado	Monounsaturated	Spreading on toast, baking	High in fiber; contains healthy fats; can lower BMI	Strong flavor profile; not suitable for all recipes
Nut Butters	Monounsaturated, Polyunsaturated	Spreads, baking	Adds fiber and protein; satisfying; improves heart health	Higher in calories; check labels for added sugar
Greek Yogurt	Protein, Healthy Fats	Baking, spreads, sauces	Adds moisture; provides protein and calcium	Not suitable for all cooking methods; tangy flavor
Non-Hydrogenated Margarine	Unsaturated	Spreading, light cooking	Lower in saturated fat than butter; no trans fats	Highly processed; still a fat source needing portion control

Making the Right Choice for Your Health

Choosing a butter alternative is not just about avoiding bad fats but also about incorporating beneficial ones. The overall dietary pattern is more important for health and diabetes management than a single food item. For individuals with type 2 diabetes, or those at risk, the goal should be to replace harmful fats with healthier, unsaturated fats from whole food sources. This can include using liquid oils like olive or canola oil for cooking, or spreading mashed avocado or nut butter on toast. Even with healthier alternatives, portion control is crucial due to their high caloric density. A balanced diet rich in whole foods, vegetables, and lean proteins remains the most effective strategy for managing blood sugar and overall health.

Conclusion: The Final Verdict on Butter Alternatives

While margarine was once heralded as a heart-healthy alternative to butter, the historical presence of trans fats directly links certain products to an increased risk of type 2 diabetes. For those managing or preventing diabetes, the best course of action is to be cautious with processed spreads and prioritize minimally processed, whole-food options. Replacing partially hydrogenated margarines with sources of monounsaturated and polyunsaturated fats—like extra-virgin olive oil, avocado, and nut butters—can significantly reduce health risks while providing essential nutrients. A balanced, whole-foods diet is the best defense against metabolic diseases, and informed choices about your butter alternative can be a small but meaningful step in that direction.

American Diabetes Association: Fats

How Margarine is Processed

Oil Processing: Vegetable oils (like soy, corn, or sunflower) are refined, bleached, and deodorized to create a neutral-tasting base.
Hydrogenation: Historically, partial hydrogenation was used. Hydrogen gas was bubbled through the heated oil with a metal catalyst, solidifying it and creating trans fats. Modern margarines use different methods to achieve solidity without trans fats.
Emulsification: The oil blend is mixed with water, emulsifiers (like lecithin), and other ingredients to create an emulsion.
Cooling and Kneading: This emulsion is rapidly cooled and kneaded to achieve the desired solid, spreadable consistency before packaging.

Frequently Asked Questions

Historically, margarine was connected to type 2 diabetes due to the presence of industrial trans fats created during the manufacturing process. These fats are known to increase inflammation and insulin resistance, which are key factors in the development of the disease.

No, not all margarines contain trans fats today. Most modern margarines, especially in countries with strict regulations, have removed industrial trans fats from their formulations. However, it is essential to check the nutrition label for "partially hydrogenated oils" or the trans fat content, especially in older products or those from less regulated markets.

Healthier alternatives include extra-virgin olive oil for cooking, mashed avocado for spreading on toast, natural nut butters, and Greek yogurt for baking or as a creamy spread. These options provide healthier fats and nutrients without the risks associated with industrial trans fats.

Yes, butter can be consumed in moderation as part of a balanced, low-saturated-fat diet for individuals with type 2 diabetes. Some studies even suggest potential benefits from moderate consumption, but portion control and overall dietary context are crucial.

Trans fats increase insulin resistance by promoting inflammation throughout the body. This chronic inflammation interferes with the normal function of insulin signaling pathways in cells, making them less responsive to insulin and requiring the body to produce more.

Yes, traditionally, vegetable shortening was made using a similar partial hydrogenation process that created trans fats, connecting it to the same health risks as older margarines. Most modern versions are now trans fat-free, but like margarine, reading the label is important.

You should prioritize unsaturated fats, including monounsaturated and polyunsaturated fats. These can be found in olive oil, avocados, nuts, seeds, and fatty fish, and can help lower 'bad' cholesterol and support heart health.