Are you a butter team or a spread team? The relative merits of each have been the subject of debate for decades. And with a wider range of spreads available than ever before, it’s hard to know which is a healthy choice.
Spreads have certainly come a long way since they were first made in France in 1869 from rendered beef tallow mixed with milk. By the 1970s, the spread was growing in popularity, following health advice to avoid the saturated fats abundant in butter. In the 2000s, spreads grew rapidly. It is now considered cheaper and healthier than butter.
According to consumer analysts at Mintel, today we circulate more than 120 million kilograms of butter in the UK every year, which is not far behind the 147 million kilograms of butter we buy. .
Our spread options now range from spreadable butters to those designed to lower cholesterol. But what are we actually putting on our toast when we ask for a butter alternative? And are they any good for us?
What is a spread?
Not so long ago, spreads were made by solidifying vegetable oils to a butter-like consistency using a process called partial hydrogenation. This creates trans fats, which are now known to be bad for heart health, so manufacturers of spreads sold in the UK use a different technique called transesterification to harden the oil. doing.
“This method can solidify vegetable oils to give them a butter-like consistency, making them suitable for spreads, while avoiding the health risks associated with trans fats,” said the postdoctoral fellow at University College London. said Alex Luani, head of science education. Academy of Health Sciences.
“Margarine” tends to be used as a generic term for all types of spreads. Technically, it can only be used on packaging if the product is fortified with vitamin A and vitamin D. However, “margarine” is no longer used. The term still carries connotations of unhealthy trans fats, and manufacturers now prefer to promote the healthy aspects of their products.
different types of spreads
“There’s a wide spectrum when it comes to the healthiness of spreads,” says Nicola Ludlam-Raine, registered dietitian and author of Spreads. How to avoid eating ultra-processed foods.
Some spreads contain high percentages of healthy unsaturated fats as well as vitamins such as A, B12, and D, making them a good choice. “However, many commercially available spreads are ultra-processed, containing additives intended to alter flavour, texture and shelf life,” explains Ludlum-Laing. “Choosing less processed often means choosing spreads that don’t have many additives and offer health benefits, such as those with heart-healthy oils.”
Red flags that a spread is an ultra-processed food (UPF) are the presence of emulsifiers, preservatives, colorants, flavors (natural or not), or other substances not listed on the ingredient list. Spreads containing only butter, water, oil, and salt may not be UPF, but it’s difficult to know for sure. If a manufacturer uses transesterification to harden the oil, the product is his UPF. “The problem is that manufacturers do not disclose whether the vegetable fats used are liquid or hard (esterified).”
In general, the shorter the ingredient list, the better, says Ludlum-Laing, but that’s not always the case. “Some spreads contain additional vitamins and have longer ingredient lists, which is not a bad thing.”
We asked experts to rate the healthiness of a variety of popular spreads, specifically how good they are for your heart health. They considered the amount of saturated fat and salt they contained, as well as whether they contained mono- and diglycerides of fatty acids, the type of emulsifier. “These are associated with increased risk of heart disease and stroke,” Luani says. However, she emphasizes that more research is needed on these substances. The amount of omega-6 fats is also taken into account. “Too much omega-6 in the diet compared to omega-3 increases heart risk and inflammatory markers,” she added.
butter spread
Spreadable butter contains butter (sometimes labeled as cream or milk) blended with rapeseed or other oils, water, and salt. The texture is soft enough to use right out of the fridge, and it tastes like butter, at least in theory.
Lactic acid cultures, known as “lactic acid bacteria”, are sometimes added to enhance flavor and make buttery spreads softer and easier to use. Lactic acid bacteria are probiotics and have many benefits for gut health, but they are not effective when added to butter spreads. “Due to its high fat content, low water content and harsh storage conditions, its survival period is very limited,” explains Luani.
