Battle Of The Spreads: Butter vs The Alternatives

Choosing a spread for your toast might seem like a simple task, but if you’re on a health kick, you’re probably paying more attention to calories and fat more than anything. 

Butter is the "original" spread and margarine rolled in being advertised as a "healthier" alternative, but is that really the case?

Butter is a natural product. It’s simply made from churning cream! It contains saturated fats and cholesterol, but it also provides essential fat-soluble vitamins like vitamin A, D, E, B12 and K. It’s rich in flavour and ideal for baking, and the calorie and fat-content really doesn’t differ all too much from margarine!

Margarine is a butter substitute and typically made from vegetable oils. It was originally created as a healthier alternative to butter due to its lower saturated fat content, but some margarines may contain trans fats, which are unhealthy! The health benefits of margarine really depend on what kind of vegetable oil is used to produce it, so aim to look for those produced with olive oil.

Olive oil spread is usually a blend of olive oil and other vegetable oils. Olive oil in its pure form is known for its heart-healthy monounsaturated fats and antioxidants, however some olive oil spreads may contain a lower percentage of olive oil, so while it is a healthier alternative to margarine, look for spreads with a higher percentage of olive oil to maximise the health benefits. 

Nuttelex is a plant-based alternative to margarine. It’s often made from a blend of vegetable oils such as sunflower and olive oil. It’s typically free from trans fats and cholesterol, making it ideal for those on a health journey. 

Mashed avocado may as well be nature's butter! It's got the creamy consistency of butter and its alternatives, but has the lowest calorie and fat content. Avocados are loaded with fibre and contain more potassium than a banana! They're the smartest choice for a spread if you're trying to lose weight or lower your cholesterol.

In terms of store-bought spreads, due to lesser or nil saturated fats and cholesterol, Nuttelex and olive oil spread come out (almost) on top!

Compared to butter and margarine, they can boost good cholesterol while lowering bad cholesterol. This makes them a smarter choice for cardiovascular health in particular. They’re both a versatile option for cooking, baking and of course, spreading! 

The real winner is avocado, with more health benefits than butter and the alternatives. Foods that are organic are always going to be your best bet to support health and your weight loss goals.