Butter vs Margarine — Which One Should You Choose?

The whole butter vs margarine debate has become even more relevant. While margarine can seem like the more budget-friendly choice, and I totally get it — budgets are tight right now! But when it comes to your health, margarine just isn’t the best swap.

As a nutritionist, I always encourage foods that support your body’s natural ability to heal and reduce inflammation. When it comes to fats, this means choosing options that nourish, not harm.

Let’s take a closer look at why butter still earns its place on your plate — and why margarine is best left on the shelf.

A Brief History of Margarine

Margarine was invented in the late 1800s as a cheap alternative to butter. Over time, it evolved into the spreadable product many of us grew up with — made from industrial seed oils that are hydrogenated to stay solid at room temperature.— a process that unfortunately created trans fats, which we now know are harmful to health. Although many manufacturers have reduced or eliminated trans fats, some margarines still contain processed oils and additives that aren’t ideal for your body.

What Are Trans Fats and Why Are They Harmful?

Trans fats are a type of unsaturated fat altered during hydrogenation. They:

• Raise LDL (bad cholesterol)

• Lower HDL (good cholesterol)

• Increase inflammation in the body

  
  

Health organizations like the World Health Organization (WHO) and American Heart Association (AHA) recommend avoiding trans fats altogether due to their links to heart disease and chronic inflammation.

The Omega-6 / Omega-3 Imbalance

Margarines often contain highly processed oils like soybean or corn oil, which are rich in omega-6 fatty acids. While omega-6 fats are essential, most modern diets have a large excess compared to omega-3 fatty acids (found in fatty fish, flaxseeds, and walnuts).

This imbalance fuels chronic inflammation, which underlies many diseases including autoimmune conditions, heart disease, and digestive problems.

Nutritional Comparison: Butter vs Margarine

Nutrient	Butter (per tbsp)	Margarine (varies)
Calories	~100	~80-100
Saturated Fat	High (~7g)	Low to moderate
Unsaturated Fat	Moderate	High (often processed)
Trans Fat	None	May contain some
Omega-6	Low	Often high
Vitamins	A, D, E, K2 (fat-soluble)	Usually none or added
Additives	None (usually)	Emulsifiers, preservatives

Why Butter Is Better for Your Body

Butter is a natural, nutrient-dense fat made from just one or two ingredients: cream and sometimes a pinch of salt. Here’s why it’s worth keeping in your kitchen:

• Fewer additives and chemicals for your body to process — better for digestion and gut health.

• Rich in fat-soluble vitamins A, D, E, and K2, which support immune function, bone health, and hormone balance.

• Contains butyrate, a short-chain fatty acid that nourishes your gut lining and helps reduce inflammation.

• Has a high smoke point (~150-190°C), making it great for cooking without breaking down into harmful compounds.

• When enjoyed in moderation (about 1-2 tablespoons daily), it fits well in a balanced, nutrient-rich diet.

• You can even make your own butter at home by blending fresh cream with a pinch of salt. The leftover liquid — buttermilk — is perfect for baking and adds a lovely tang to pancakes or muffins.

Quality Matters: Grass-Fed vs Conventional Butter

Butter from grass-fed cows is generally richer in omega-3 fatty acids and vitamin K2, both important for heart and bone health. If you can, opt for local, pasture-raised butter to maximize nutrient benefits and support sustainable farming.

Making Butter More Healing: Herb and Garlic Butter

Try making your own healing herb and garlic butter at home! Simply blend softened butter with fresh herbs like parsley, chives, or rosemary, and a little garlic. This adds flavour and brings in extra compounds that support digestion and immunity.

What About Dairy or Lactose Intolerance?

If you’re sensitive to dairy or lactose intolerant, clarified butter (ghee) might be a better option. Ghee has most of the milk solids removed, making it easier to digest while still providing many of butter’s benefits.

Practical Tips to Keep Butter Affordable

Butter prices can be high right now, so here are some money-wise tips:

Buy in bulk or from local farms — often cheaper and supports your community.

Support local dairies or farmers’ markets for better prices and quality.

Use butter mindfully — a little goes a long way for flavour and nutrition.

Balance your fats by including other anti-inflammatory sources like olive oil, avocado, and nuts.

The Bottom Line

Choosing butter over margarine isn’t about old-fashioned tastes — it’s about real, whole food choices that support long-term health.

Butter gives you a clean source of healthy fats, important vitamins, and gut-supportive nutrients — with no weird ingredients or industrial processing. Margarine? It’s a lab-made product designed to mimic butter without the benefits.

Even in today’s busy, budget-conscious world, butter remains a smart, nourishing choice when used in moderation and with intention.

And hey — if butter’s not in the budget this week, that’s okay too. You don’t need to slap margarine onto your sandwich just because it’s there. Try going without — your body (and taste buds) might thank you.

How to Make Your Own Butter at Home

Making butter at home is super simple — and so satisfying!

You’ll need:

1 cup (250ml) full-fat cream (organic or grass-fed if possible)

A pinch of salt (optional)

A food processor, stand mixer, or jar with a tight lid

Instructions:

Pour the cream into your food processor or mixer. Whip on high speed for 5–10 minutes. First, it will turn to whipped cream, then the fat will separate from the liquid (buttermilk).

Keep mixing until the butter solids clump together.

Drain off the buttermilk (save it for baking — it's great in pancakes or muffins!).

Rinse the butter in cold water and knead it with a spatula or spoon to remove excess buttermilk (this helps it last longer).

Add a pinch of salt if you like. You can also mix in fresh herbs or garlic to make a delicious, gut-friendly herb butter.

Storage:

• Keep in the fridge in a sealed container for up to 1 week, or freeze in small portions for longer shelf life

Want to know more about the best fats for inflammation or digestion?

Reach out or book a free clarity call — I’m here to help you feel your best through food that works with your body.