Butter, Marge Or Olive Oil?

The debate over which oils and butter spreads are good for you is ongoing. But trying to keep track of the benefits (and health risks) of each is enough to send even the healthiest eaters into a panic. We've looked at the three most common choices and asked registered dietitians Cara Humphrey and Penny Balderson at The Centre for Sports Medicine and Orthopaedics in Johannesburg for the facts.

BUTTER
BENEFITS
Contains butyric and lauric acids, which promote good-bacteria growth and help to keep the colon healthy. Butter is also rich in fat-soluble vitamins A, D, E and K, all necessary for overall health.
RISKS
Overconsumption of saturated fats increases cholesterol levels. Butter also contains salt – and excess intake of salt increases the risk of high blood pressure, hypertension, heart disease and kidney failure.
HOW TO USE IT
A small amount of unsalted butter is suitable for cooking, baking and spreading.

MARGARINE
BENEFITS
Contains polyunsaturated fatty acids, fat-soluble vitamins, B vitamins and plant sterols that help lower cholesterol levels and promote heart health.
RISKS
During manufacture, vegetable oils are bleached, dyed and hydrogenated. Margarine also contains preservatives, colorants, flavourings and trans-fatty acids that may increase cholesterol levels.
HOW TO USE IT
Choose soft tub margarine that's been fortified with added vitamins and contains no trans-fatty acids.

OLIVE OIL
BENEFITS
Contains monounsaturated fats that lower cholesterol levels and promote heart health, as well as antioxidants and polyphenols to protect cells from free-radical damage.
RISKS
Be careful not to overheat olive oil, as it may form trans-fatty acids, which increase cholesterol levels.
HOW TO USE IT
Drizzle a small amount of olive oil over food after cooking or use it as a dip for bread.

Author: Lelethu Lumkwana