2024-10-14 18:00:00
Although the three options belong to the fat group, their contribution to our daily diet is different. Experts recommend choosing olive oil and we explain why.
Last update: October 14, 2024
Nowadays, more and more people are concerned about following a balanced diet that helps them maintain the right weight. One of the most common doubts when starting the journey of a healthy diet is knowing which makes you gain weight more: butter, margarine and olive oil.
The three foods have different origins. Butter is an animal fat, derived from milk, after an emulsification process. On the other hand, margarine is made from a vegetable oil or mixed emulsion, which combines animal and vegetable fats. Finally, olive oil is 100% vegetable and is obtained by pressing olives.
In principle, We can tell you that olive oil is considered the healthiest of the three, leaving butter and margarine competing for the position of “disgrace”. But not everything is black and white. The quantities we consume of each also influence.
Which food has the most calories?
Surely the number of calories is the first thing that came to mind when you asked yourself which one is more fattening: butter, margarine and olive oil. In theory, the more calories a food has, the more weight you may gain from eating it.
According to information from the United States Department of Agriculture (USDA), the calorie intake per 100 grams is as follows:
- Margarine: 717 kcal.
- Butter: 717 kcal.
- Olive oil: 884 kcal.
If we were guided only by this information, then what would make us fat the most would be olive oil. But what we are missing here are portions, that is, how much we usually eat in a meal or in a day.
Look at this example: If you dress your salad with a teaspoon of olive oil, you get 40 calories; When you put enough margarine or butter on a slice of bread to cover it, you get 38 calories. It means that the final calculation you have to make is how much you eat in total for a day, a week or a month.
Furthermore, for each food we must also consider the rest of its nutritional content and not just the calories. Olive oil offers multiple benefits, thanks to the type of fats it contains and polyphenols.
How do types of fats affect each?
The most fattening fat, among those that make up butter, margarine and olive oil, is the first. However, it is a nuanced answer. Margarine contains trans fats, which are not recommended if we want to follow a diet that protects our heart.
Previously we indicated that the origin of the three foods implies that they have different compositions. And this is evident in the types of fats. The USDA points out that, per 100 grams, they provide:
- Butter: 45.6 grams of saturated fat, 16.9 grams of monounsaturated fat and 2.25 grams of polyunsaturated fat.
- Olive oil: 13.8 grams of saturated fat, 73 grams of monounsaturated fat and 10.5 grams of polyunsaturated fat.
- Margarine: 15.2 grams of saturated fat, 38.9 grams of monounsaturated fat, 24.3 grams of polyunsaturated fat and 14.9 grams of trans fat.
Butter, therefore, is the one with the highest quantity of saturated fats. This kind of fat increases blood cholesterol. Especially the so-called “bad” cholesterol or LDL, which increases the risk of heart disease and stroke. Furthermore, excessive consumption of these fats is one of the causes of overweight and obesity.
In the case of margarine, it mainly contains monounsaturated fats, which help reduce bad cholesterol. It also has a good amount of polyunsaturates, which reduce LDL and increase the “good” or HDL, as well as lowering triglycerides.
On the contrary, we have that several margarines contain trans or hydrogenated fats. They are present when vegetable oils are treated in a certain way in the food industry. These substances increase “bad” cholesterol and the World Health Organization suggests limiting their consumption less than 1% of your daily calorie requirement.
As for olive oil, it contains a large amount of monounsaturated fats. They help reduce triglycerides, cholesterol and the risk of heart disease.
Does butter make me fat if I eat it every day?
The answer to this question depends, as we clarified before, on the portions. Spreading just one piece of toast for breakfast is not the same as eating four covers of butter.
If you do not exceed the daily limits recommended by health institutions, it should not pose a problem. Saturated fats (mostly in butter) should be limited to less than 10 percent of your daily calorie intake. Additionally, total fat should not exceed 30% of all calories eaten in a day.
Now, how many calories should you consume each day? The number varies based on gender, age, weight and the type of activity we carry out. On average, a serving of 2900 calories per day for men between 25 and 50 years old, while for women of the same age it would be 2200 calories.
Ten percent of these amounts would leave us with a daily limit of 290 calories for men and 220 for women, in terms of saturated fat. Therefore, Up to two tablespoons or 30 grams of butter a day keeps you within the recommended range.
You could even go a step further and make homemade butter. It would be more natural and free of industrial chemicals or preservatives.
How harmful is it to eat butter?
Butter is high in saturated fat and it is easy to exceed the recommended daily limits. This makes it the winner of the title of most fattening, compared to margarine and olive oil.
However, without excess, there are some positive reasons to eat butter, due to the following nutrients:
- Iodine: of great importance for the production of thyroid hormones.
- Vitamin E: Known for its skin benefits and for being an antioxidant.
- Vitamin A: necessary for growth, to strengthen the immune system and maintain vision.
- Vitamin D: It plays a significant role in strengthening bones and functioning of muscles and nerves.
Eat all fats in moderation
For everyday cooking, the best option is olive oil, thanks to its high content of monounsaturated fats. In fact it is the basis of the Mediterranean diet.
If you’re looking for a morning spread, you can choose between butter or margarine, as long as you stay within the recommended limits. Read labels and, in the case of butter, purchase the option with less saturated fat, such as clarified or clarified butter. In the case of margarine, check that it does not contain trans fats.
The key to eating a balanced diet is not to completely eliminate fat from your life, but to replace it and limit fat that could have a negative effect. Alternate and put ricotta or Greek yogurt on your morning toast. With simple changes you will take care of your health and continue to enjoy food.
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