For health, margarine is not necessarily preferable to butter.

Its plant origins and creamy texture, easy to spread on toast for breakfast, have made margarine one of the stars of the fresh food section. But given the differences in composition and quality between all the recipes offered, its reputation as a healthy food is not always justified, as renowned nutritionist Jean-Michel Cohen, author of The Guide to Healthy Eating and Eating Well, explains. Better for Dummies,” published by First Editions.

Is margarine a good substitute for butter?

Dr. JEAN-MICHEL COHEN. No, not necessarily. It all depends on the chosen product. Classic margarine is almost as fatty and high-calorie as butter. It mainly consists of vegetable oils emulsified with water. But to ensure their stability in solid form, many people add hydrogenated or partially hydrogenated oils to the formulation. However, we do know that the hydrogenation process produces trans fatty acids, which are harmful to heart and artery health. A number of additives are also often added: emulsifiers (soy or sunflower lecithin, mono- and diglycerides of fatty acids), colors, flavors, preservatives (potassium sorbate), acidity correctors and possibly salt. Fat-balanced margarines can be an interesting alternative to butter, especially for people who need to watch their cholesterol intake, but other recipes should be left on the shelf.

What criteria should you rely on to choose the right one?

It is necessary to carefully read the list of ingredients on the package and give preference to products containing hydrogenated or partially hydrogenated fats. To avoid hydrogenation, brands often use vegetable fats that are solid at room temperature, such as palm oil, shea butter, or copra butter (or coconut oil). The latter two are less controversial than palm oil, but they also contain saturated fatty acids, which can raise blood cholesterol levels. Margarine with a balanced composition should contain polyunsaturated fatty acids (linseed oil, rapeseed oil, etc.). Look at the nutrition facts chart and look for products that have an omega-6/omega-3 ratio of less than 5. I also recommend choosing brands that don’t contain too many additives and have noticeable amounts of vitamin D, vitamin E (up to 25 mg). /100 g sometimes) and calcium.

How much is reasonable to consume?

As with butter, it is best not to exceed 10–20 g per day. Please note: Some margarines contain dairy ingredients which are not suitable for people allergic to cow’s milk proteins, lactose intolerant or vegans. Sterol-fortified foods have been shown to have beneficial effects on blood cholesterol levels, but they are only intended for consumers with excess cholesterol. Children, teenagers and pregnant women should especially avoid them.