What Brand is the Healthiest Margarine?

According to the Mayo Clinic, switching from butter to margarine can be a simple way to lower your intake of saturated fat, which is better for heart health. But with a dizzying array of options on the market, determining what brand is the healthiest margarine for your needs requires a closer look at the nutritional details, ingredients, and type of fats used.

Quick Summary

This guide provides a nutritional breakdown of popular margarine brands, highlighting which offer the best heart-healthy fats, contain plant sterols for cholesterol reduction, and are free from harmful trans fats. It offers a comparison to help you make the most informed choice for your diet.

Key Points

• Check for Trans Fat-Free Labels: Modern margarines should not contain partially hydrogenated oils; always confirm with the nutrition label to ensure zero trans fats.

• Look for Plant Sterols: Brands like Benecol or Flora ProActiv contain added plant sterols that are clinically proven to help lower LDL (bad) cholesterol.

• Choose Healthy Oils: Opt for margarines primarily made with liquid vegetable oils high in unsaturated fats, such as canola, olive, or sunflower oil.

• Prioritize Soft Tub Varieties: Stick margarines often have higher levels of saturated and trans fats compared to softer, tub-style spreads.

• Compare Saturated Fat Content: A healthier choice will have less saturated fat per tablespoon; aim for options with 2 grams or less.

• Consider Sodium Levels: Select low-sodium or unsalted margarine to help manage blood pressure, especially if you have heart concerns.

What Defines a Healthy Margarine?

Not all margarines are created equal, and the "healthiest" option depends on key factors beyond just being a butter alternative. Modern margarines have evolved significantly since their trans fat-heavy past, and focusing on the following nutritional markers is crucial for making an informed decision.

1. Healthy Fats are Paramount The primary benefit of margarine over butter is its higher concentration of unsaturated fats, specifically monounsaturated and polyunsaturated fats. These fats can help lower "bad" LDL cholesterol levels and reduce the risk of cardiovascular disease.

2. No Trans Fats, Please For decades, partially hydrogenated oils used in margarine were a primary source of artificial trans fats, which are highly detrimental to heart health. Fortunately, the FDA banned these oils in 2020, but it's still vital to check labels and ensure the product is explicitly labeled "trans fat-free". Soft, tub-style margarines are almost always the safest bet.

3. Look for Plant Sterols and Stanols Some of the healthiest margarine brands are fortified with plant sterols or stanols. These compounds are clinically proven to actively block the absorption of cholesterol in the body, which can lead to a modest reduction in LDL cholesterol. Brands like Benecol and Flora ProActiv are well-known for this feature.

4. Keep an Eye on Saturated Fat and Sodium While generally lower than butter, saturated fat content can still vary widely among margarine brands. Aim for spreads with less than 2 grams of saturated fat per tablespoon. Additionally, choose low-sodium or unsalted versions to help manage blood pressure.

5. Consider the Ingredient List A shorter, simpler ingredient list is often a good indicator of a less processed product. Be wary of artificial colors, flavors, and excessive preservatives. Some of the healthiest options use a blend of natural oils, like olive oil and canola oil.

Top Contenders for the Healthiest Margarine Brand

While individual preferences and dietary needs vary, certain brands consistently rank high for their nutritional profile and heart-healthy benefits. Here are some of the top picks:

• Smart Balance: Known for being trans fat-free and fortified with healthy omega-3 fatty acids, it's a popular heart-healthy choice.
• Benecol: A premium option for those focused on lowering cholesterol, as it contains plant stanols specifically designed to block cholesterol absorption.
• Earth Balance: A popular vegan, plant-based spread that is free from trans fats. It comes in a variety of versions, including those made with olive oil.
• Country Crock: Many of their products have been reformulated to be trans fat-free and lower in saturated fats, offering a widely available and versatile option.
• I Can't Believe It's Not Butter!: Their light and original tubs often feature a lower calorie count and good fat profile compared to traditional butter.
• Flora ProActiv: Another cholesterol-lowering option, especially popular internationally, known for its added plant sterols.

Comparison of Healthy Margarine Brands

Brand	Key Health Feature	Saturated Fat (per 1 tbsp)	Healthy Oils	Notable Benefit	Best For
Smart Balance	Omega-3 Fortified	~1.5g	Canola, Soybean, Palm	Adds beneficial fatty acids	Everyday use, boosting omega-3 intake
Benecol	Plant Stanols	<1g	Palm, Canola, Soybean	Actively lowers LDL cholesterol	Individuals with high cholesterol
Earth Balance	Vegan & Plant-Based	~2.5g	Palm, Soybean, Canola, Olive	No dairy, good for vegans	Vegans and dairy-free diets
Country Crock	Trans Fat-Free	~1.5g	Vegetable oils	Wide availability and good flavor	General household cooking and spreading
I Can't Believe It's Not Butter! Light	Low-Calorie & Fat	1g	Vegetable oils	Best low-calorie option	Calorie-conscious users

Making the Best Choice for Your Health

Determining what brand is the healthiest margarine requires aligning the product's features with your personal dietary goals. A heart-healthy diet can incorporate margarine effectively, especially when making smart choices at the grocery store.

Here are a few tips for selecting the healthiest margarine brand:

1. Prioritize the Tub: Always choose a soft, tub-style spread over a hard stick margarine, as soft varieties are much less likely to contain unhealthy fats.
2. Read the Label Closely: Scan the ingredients for "partially hydrogenated oils" and the nutrition facts for "trans fat." While the ban has been in effect for some time, old stock can sometimes linger, or you may find non-compliant products internationally.
3. Consider Your Purpose: For simple spreading on toast, a low-fat or cholesterol-reducing spread is ideal. For cooking or baking, ensure the product is suitable for the high heat involved.
4. Moderation is Key: Even the healthiest spreads should be used sparingly. Ultimately, a balanced, whole-food diet is the most significant factor for long-term health.
5. Explore Alternatives: Health-conscious individuals may consider alternatives like extra-virgin olive oil, avocado, or nut butters, which are less processed and rich in heart-healthy fats. For more details, consult an authoritative nutrition resource like the Mayo Clinic's guidance on butter and margarine alternatives: Mayo Clinic: Butter vs. margarine: Which is better for my heart?.

Conclusion

While many brands have improved their nutritional profiles, a few stand out as the healthiest margarine options. For those looking to lower cholesterol, Benecol is an excellent choice due to its added plant sterols. Smart Balance and Earth Balance are also top-tier contenders, offering trans fat-free formulas rich in beneficial unsaturated fats and omega-3s. The best choice ultimately comes down to a combination of your specific health goals, dietary needs, and willingness to read and compare nutrition labels. By prioritizing low saturated fat, zero trans fats, and added heart-healthy ingredients, you can confidently choose the best margarine for your well-being. Remember, any spread, no matter how healthy, is best consumed in moderation as part of a balanced diet.

Frequently Asked Questions

Is margarine or butter better for heart health?

Margarine is often better for heart health than butter because it is made from plant-based oils, which contain more unsaturated fats and less saturated fat. Healthy unsaturated fats can help lower bad cholesterol, while the saturated fats in butter can raise it.

Do all margarines still contain trans fats?

No, most modern margarines in the U.S. and Canada no longer contain trans fats due to an FDA ban on partially hydrogenated oils, their main source. Always check the label to ensure it's marked "trans fat-free".

What is the benefit of plant sterols in margarine?

Plant sterols are naturally occurring compounds that can help reduce bad LDL cholesterol levels by blocking its absorption in the gut. Margarines fortified with these compounds, like Benecol, can be especially beneficial for those managing high cholesterol.

Should I choose a light or regular margarine?

For those watching their calorie or fat intake, light or reduced-fat margarines can be a good choice, as they contain fewer calories and less fat per serving. However, always compare the nutritional details to ensure it still offers a healthy fat profile.

Are vegan or plant-based margarines healthier?

Vegan and plant-based margarines, such as Earth Balance, are free of dairy and often made with a blend of healthy plant oils. They can be a healthy choice, provided they are also trans fat-free and low in saturated fat.

Is margarine made with olive oil better than regular margarine?

Margarines made with olive oil are often a healthier option, as olive oil is rich in heart-healthy monounsaturated fats. However, check the full ingredient list, as some blends may contain only a small percentage of olive oil.

Can I use healthy margarine for cooking and baking?

Yes, but be aware that some heart-healthy spreads, particularly those fortified with plant sterols, are higher in water and may not perform as well in baking as traditional butter. For cooking, most tub-style margarines work well.