What is the healthiest margarine you can buy?

According to cardiologists, soft margarine made with non-hydrogenated oils is generally a healthier option for your heart than butter. When considering what is the healthiest margarine you can buy, the primary focus should be on its fat profile and ingredients.

Quick Summary

A healthy margarine is typically soft, trans fat-free, and made with unsaturated vegetable oils like canola or olive. Prioritize products low in saturated fat and sodium, and consider those fortified with beneficial plant sterols to help lower cholesterol.

Key Points

• Check the Label: Always look for "0g trans fat" and ensure partially hydrogenated oils are not on the ingredient list.

• Choose Soft Tubs: Soft or tub-style margarines are generally lower in saturated fat than harder stick versions.

• Prioritize Healthy Oils: Opt for products made with canola, olive, or soybean oil, which contain beneficial unsaturated fats.

• Consider Plant Sterols: For active cholesterol management, choose margarines fortified with plant sterols, like Benecol or Flora ProActiv.

• Watch Saturated Fat and Sodium: Look for brands with low saturated fat (ideally under 2g per tbsp) and minimal sodium.

• Moderate Your Intake: Even healthy margarine should be used in moderation as part of an overall balanced diet.

The Shift from Traditional to Healthy Margarine

Margarine was originally developed as a less expensive, cholesterol-free alternative to butter, but early formulations contained high levels of artificial trans fats produced through a process called partial hydrogenation. Trans fats were later found to be more harmful than saturated fats, significantly increasing bad (LDL) cholesterol while lowering good (HDL) cholesterol. In response, most manufacturers have reformulated their products, especially those sold in soft tubs, to be trans fat-free. Modern advancements, such as interesterification, allow oils to be solidified without creating trans fats, making today's options much healthier. Choosing margarine today means focusing on its modern health profile, not its outdated reputation.

What to Look for in a Healthy Margarine

When navigating the many options in the grocery store, focus on a few key indicators to find a genuinely heart-healthy spread. The best choices will prioritize unsaturated fats and minimize harmful ones. Here is a checklist of features to look for:

• Trans Fat-Free Certification: Look for products labeled "trans fat-free" and check the ingredients list to ensure it doesn't contain partially hydrogenated oils. In the US, products with less than 0.5g of trans fat per serving can be labeled as having 0g, so reading the full ingredient list is a good precaution.
• Low Saturated Fat: Choose a soft tub margarine over a stick variety. Sticks contain more saturated-fat-rich oils like palm or coconut to maintain their solid shape. A tablespoon of heart-healthy margarine should ideally have less than 2 grams of saturated fat. Some excellent options, like Benecol Light, have as little as 1 gram per serving.
• Heart-Healthy Oils: Look for products made with oils rich in unsaturated fats, such as olive, canola, or soybean oil. These polyunsaturated and monounsaturated fats can help lower LDL cholesterol levels when used to replace saturated fats. Be wary of products named after healthy oils that still list palm or other less healthy oils as the primary ingredient.
• Added Plant Sterols/Stanols: Certain brands, like Benecol and Flora ProActiv, are fortified with plant sterols or stanols. These compounds actively block cholesterol absorption in the gut and can significantly lower LDL cholesterol when consumed consistently.
• Low Sodium: Excessive sodium intake contributes to high blood pressure, a major risk factor for heart disease. Check the nutrition label for low-sodium options, especially if you use margarine frequently or are managing your blood pressure.

Comparison of Popular "Healthy" Margarine Brands

Choosing between brands can be difficult, as many make health claims. The table below compares several widely available options based on key nutritional factors, per tablespoon serving.

Feature	Benecol Light	Smart Balance Original	I Can't Believe It's Not Butter! Light	Earth Balance Organic Whipped
Saturated Fat	1 g	2.5 g	1 g	2.5 g
Trans Fat	0 g	0 g	0 g	0 g
Cholesterol	0 mg	0 mg	0 mg	0 mg
Added Plant Sterols	Yes (Clinically proven)	No (Blend of oils instead)	No	No
Primary Oils	Soybean, Palm Kernel, Palm	Palm, Soybean, Canola	Water, Soybean, Palm, Palm Kernel	Palm Oil Blend
Key Benefit	Actively lowers cholesterol	Balanced blend of fats	Lowest saturated fat per serving	Vegan-friendly, organic

Benecol Light: The Cholesterol-Lowering Powerhouse

Benecol is often considered one of the healthiest margarines for those with high cholesterol due to its fortification with plant stanols. These compounds have been clinically proven to reduce bad LDL cholesterol levels by 7-10% in just a few weeks when consumed regularly as part of a healthy diet. This makes it a proactive choice for heart health, though it comes at a higher price point than standard margarine.

Smart Balance Original: The Balanced Blend

Smart Balance has long been marketed for its ability to support healthy cholesterol levels with its specific blend of vegetable oils. While it doesn't contain plant sterols, its ratio of fats helps improve cholesterol levels by replacing less healthy, saturated fats in your diet. It's a good all-around choice for a heart-healthy fat profile.

I Can't Believe It's Not Butter! The Light One: The Low-Calorie Option

For those watching their calorie and fat intake, I Can't Believe It's Not Butter! offers a very light option. While lower in total fat, it still provides a buttery flavor. It's a solid choice for toast or vegetables but may not perform as well in baking applications that require a higher fat content for structure.

Earth Balance Organic Whipped: The Vegan Alternative

Earth Balance offers a range of plant-based spreads that are great for vegans and those avoiding dairy. The organic whipped version is praised for its lower saturated fat content compared to some other vegan butter alternatives that rely heavily on coconut oil. It's a versatile, animal-free option that still delivers on taste and texture.

Is Light Margarine Always a Better Choice?

While "light" or "reduced-fat" on a label can be appealing, it doesn't automatically mean the product is the healthiest choice. Some light margarines are indeed lower in calories and fat, which is beneficial for weight management. However, the crucial factor is the type of fat. Some light spreads might have a higher water content and may not be suitable for all cooking and baking needs. It's always best to compare the full nutritional label, focusing on saturated fat, trans fat, and sodium, regardless of the calorie count. For baking, you might need a spread with a higher fat content to achieve the desired result.

Conclusion: Making the Smart Choice

To find the healthiest margarine you can buy, look beyond the brand name and focus on the nutritional label. Your primary goal is to find a soft, trans fat-free spread made with beneficial, unsaturated oils like olive, canola, or soybean. Prioritize low saturated fat options, preferably with less than 2 grams per tablespoon. If you are actively managing your cholesterol, margarines fortified with plant sterols, such as Benecol, offer a significant advantage. For those with no specific health concerns, moderation is key, and opting for a low-sodium, trans fat-free variety is a safe and healthy choice. The best margarine for you is the one that aligns with your specific health needs and dietary preferences, always used in moderation within a balanced diet.

For more detailed nutritional comparisons, resources like the Mayo Clinic can provide additional insights into heart-healthy food choices.

Frequently Asked Questions

Is margarine healthier than butter?

Yes, modern margarine is generally considered healthier than butter because it is made from plant-based oils and contains more beneficial unsaturated fats and less saturated fat. Butter, being a dairy product, is naturally high in saturated fat and cholesterol.

Which type of oil should I look for in a healthy margarine?

Look for margarines made with liquid vegetable oils that are high in polyunsaturated and monounsaturated fats. Excellent choices include canola oil, olive oil, and soybean oil.

Do all margarines have trans fats?

No, most modern margarines have been reformulated to be trans fat-free, especially in countries like the US where they are banned. However, it's still crucial to read the label and ensure the product doesn't contain partially hydrogenated oils, especially if buying outside the US.

What are plant sterols and how do they work?

Plant sterols are natural substances found in plants that have a similar structure to cholesterol. When consumed, they compete with dietary cholesterol for absorption in the small intestine, effectively blocking it and helping to lower LDL ("bad") cholesterol levels.

Why should I choose a tub over a stick of margarine?

Stick margarines are more solid and often contain more saturated fats, like palm and coconut oil, to maintain their shape. Softer, tub-style margarines are generally made with less saturated fat and are a heart-healthier choice.

Can I use cholesterol-lowering margarine for baking?

Some cholesterol-lowering margarines may have a high water content and less fat, which can affect the texture of baked goods. It's best to check the product label for specific instructions and remember that these spreads are most effective when used as a daily spread, not just for baking.

What is the best way to substitute margarine for butter in recipes?

For many uses, a 1:1 substitution is possible, but be aware that the taste and texture might vary. For baked goods that require a firmer fat, like flaky pastries, a margarine stick might be needed, though even then, a soft margarine works well for many cakes and muffins.