Finding healthy margarines
What is margarine?
Soft, non-hydrogenated margarine is a spread made from a natural blend of wholesome vegetable oils, such as canola, sunflower and/or olive oil. These types of oils provide essential polyunsaturated fats that our bodies need for normal growth and development.
How is it made?
There are two types of margarine: hydrogenated and non-hydrogenated.
Hydrogenated margarine is made by a method called hydrogenation, in which liquid oil is changed into a solid fat by adding hydrogen. In doing so, saturated and trans fat can be created.
Non-hydrogenated margarine is a healthier choice
With non-hydrogenated margarine, small amounts of naturally trans fat free palm and palm kernel oil are used to harden the oil and make it more spreadable. Foods with lots of palm oil can be high in saturated fat, but non-hydrogenated margarine is made with only a small amount of palm oil. This makes it possible to blend oils and create a healthier margarine that is low in saturated fat and has no trans fat.
Which is a healthier choice – soft margarine or butter?
The 2002 Dietary Reference Intakes from The Institute of Medicine suggests using soft, non-hydrogenated margarine or vegetable oils like sunflower or safflower in place of butter.3 For a heart healthy diet, 93% of Canadian registered dietitians recommend choosing a soft, non-hydrogenated margarine instead of butter.4 Take a heart healthy approach to eating by replacing butter with soft, non-hydrogenated margarine for all your spreading, cooking and baking needs.
3. The National Academy of Sciences. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids, 2002.
4. Ipsos-Reid Independent Study 2006.