Is Margarine Now A Heart-Healthy Spread?

Most of us now know that traditional margarine contains trans fats that are extremely harmful for our hearts. Today, however, there are many new types of margarine on the market that claim to be heart-healthy that don't contain trans fats. Is this new margarine okay to eat? Here's my take on it...

After visiting the supermarket to check out the ingredients in margarine, I came to the conclusion that I wouldn't want to eat it. The problem with margarine in my opinion is the following:

Even though the new margarine doesn't contain trans fats, many do contain polyunsaturated oils like corn, soybean, sunflower and safflower oils. These oils are high in omega-6 fatty acids which are essential fats, but most people's diets today are too high in omega-6 fatty acids versus omega-3 fatty acids. This dietary imbalance may explain the rise in many diseases and conditions including heart disease and obesity.

The polyunsaturated fats used are processed and heated to high temperatures. Polyunsaturated fats have a low smoke point, and when they are heated to high temperatures, they become rancid more quickly and may cause free radical damage in the body.

Margarine often contains preservatives and artificial flavors. The preservatives extend shelf life and the artificial flavors make the margarine taste better. Could it be that the margarine doesn't taste very good without the help of artificial ingredients because the polyunsaturated oils are rancid from being heated at high temperatures?

Brands of margarine that claim to lower cholesterol have other undesirable traits. Benecol and Take Control both contain added plant sterols or phytosterols that have been shown in trials to lower LDL cholesterol by 10 - 15% with as little as 2 grams of plant sterols per day. Benecol, however, contains trans fats and Take Control has other unwanted ingredients.

Personally, if you really want something buttery-tasting, I would recommend enjoying a small amount of organic butter now and then versus eating margarine. We do need saturated fat in our diet, and it is possible to eat a little saturated fat and still lower cholesterol levels appropriately for many people. Just don't go over board and watch the amount of total daily saturated fat that you are eating.

As for plant sterols, eat more whole, plant-based foods to increase your plant sterol intake so you can lower your LDL cholesterol. By getting your plant sterols directly from plants, you will be eating a greater variety of plant sterols while also benefiting from all the healthy things that plant-based foods provide like antioxidants, vitamins, minerals, and fiber.

And if you want a really tasty suggestion on how to replace butter or margarine on your vegetables, check out this recipe below. You can ditch the butter or margarine without sacrificing taste by drizzling the following creamy, flavorful tahini sauce over your green beans the next time you cook them. You will never miss the butter (or margarine) with this to die for sauce again!

Steamed Green Beans with Creamy Tahini Sauce

The creamy, richness in this sauce comes from the tahini. Tahini is made from ground sesame seeds. Store tahini in the refrigerator and do not heat.

1 pound green beans
2 cloves garlic, minced
2 tablespoons tamari soy sauce
4 tablespoons tahini

Wash and cut beans taking care to chop off ends. Place beans in a steaming basket. Add about 2 inches of water to the pot. Bring to boil, cover and steam for 10 minutes. Meanwhile, mix garlic, tamari, and tahini. When beans are done, put them in a serving bowl and pour the tahini mixture over them. Squeeze lemon on top and serve.

Recipe printed with permission from the Institute for Integrative Nutrition based in NYC

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