Butter
Butter is made from cream and fat, according to GOST 32261-2013GOST 32261-2013 Butter. specifications, It contains not less than 72.5% (in some kinds of 80% or 82.5%) fat. More than half of them are saturated fatty acids.
Saturated fats are considered to beThe seven countries study: 2,289 deaths in 15 years. harmful to the heart and blood vessels. they increaseEffects of a very high saturated fat diet on LDL particles in adults with atherogenic dyslipidemia: A randomized controlled trial. the number of "bad" cholesterol or low density lipoproteins (LDL), which may stick together and clog the vessel.
But "bad" cholesterol is not always harmful to the body. Lipoproteins will not stick together, if you do not change under the influence of negative factorsMechanisms and the role of atherogenic lipoproteins in atherogenesis modification. For example, free radicals.
If a person eats enough fruits and berries, smokes and lives near the fuming factory in his little body
antioxidants - substances that protect the body against free radicals. As a result, radical change particles of "bad" cholesterol, they begin to stick together and increase the risk of cardiovascular disease (CVD).If a person has no tendency to atherosclerosis, it will consume enough vitamins and antioxidants, saturated fats are not harmfulIntake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. body, and butter consumption does not increaseIs Butter Back? A Systematic Review and Meta-Analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality. the risk of cardiovascular disease. Conversely, cholesterol from saturated fat improves immunityCholesterol and immunity: clinical and immunological parallels and protects against infectionsHigh cholesterol may protect against infections and atherosclerosis.
Butter can be used for heat treatment of products. In it only 3% of polyunsaturated fatty acids (PNZH), which are formed by heatingWhy it's healthier to cook with LARD than sunflower oil: Extraordinary experiment shows everything we've been told about cooking oils is wrong, Lipid peroxidation in culinary oils subjected to thermal stress hazardous carcinogens.
However, cooking is still better to use ghee. Since butter contains milk protein, its temperature is low fuming - after 150 ° C the product starts to burn. The melted butter is no milk protein and water, so it fuming temperature rises to 250 ° C.
With the result that
- Saturated fats are not harmful to the cardiovascular system, if you have no risk factors.
- "Bad" cholesterol is harmful to health only if lipoproteins changed. For example, under the influence of free radicals.
- Cholesterol plays an important role in maintaining the immunity and protects against infections.
- Butter does not harm the body, if you consume enough vitamins and antioxidants, to prevent the change in LDL.
- Butter can be heated without fear for the health. Frying is better to use melted.
Margarine
The margarineGOST 30623-98 Vegetable oils and margarine products. Method of detecting falsification domestic production 70-80% fat are presented in unsaturated fatty acids. provedSaturated Fat as Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort StudyThat the replacement of 5% of saturated fatty acids to unsaturated reduces the risk of cardiovascular disease by 15-25%.
Therefore it is necessary to consider margarine as a butter replacement, if you have risk factors for atherosclerosis: smoking, Weight gain, constant stress, excessive alcohol use, atherosclerosis cases in close relatives or hormonal disorders.
Earlier margarine considered harmful because of the trans-fattyTrans-Fats and Coronary Heart Disease acids that are formed during the hydrogenation of vegetable oils. About 2-3% of trans fatty acids found in butter, but the CVD risk of heart disease and death increaseIntake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies transfats is of industrial origin.
Until 2018 the amount of trans fat in a solid margarine could reach 20%, and in the soft - 8%. On January 1, 2018, amendmentsTechnical regulations for oil and fat products. Technical Regulations of the Customs Union to the Technical Regulations of the Customs Union on oil and fat products. Now in all margarines - in soft and hard - the amount of trans-isomers must not exceed 2%.
Another thing is that not all manufacturers comply with the regulations in good faith, and trans-fatty acids in the product may be more5 kinds of margarine were fakeThan the law allows. Unfortunately, to check it out without laboratory impossible.
As for cooking, we should not be subjected to heat treatment margarine. Depending on the type of margarine contains from 10.8 to 42.9% of polyunsaturated fatty acids. When heated to 180-200 ° C allocates margarineExposure to Mutagenic Aldehydes and Particulate Matter During Panfrying of Beefsteak with Margarine, Rapeseed Oil, Olive Oil or Soybean Oilhazardous aldehydes.
With the result that
- The margarine greater unsaturated fatty acids: they make up 70-80% of the total fatty acid composition. If you have risk factors for atherosclerosis, it is necessary to limit their consumption.
- The new technical regulations amount of trans fatty acids in margarine should not exceed 2%.
- It is not necessary to cook in margarine: when heated it releases harmful substances.
spread
spreadFatty acid composition of spreads - a product with a mass fraction of fat not less than 39%, which contains both animal and vegetable fats.
There are several types of spread:
- vegetable cream (58.9% saturated fatty acids and 36.6% unsaturated);
- Plant-cream (54.2% and 44.3% saturated unsaturated);
- vegetable fat (36.3% saturated and 63.1% unsaturated).
The vegetable-butter and vegetable-fat spreads less saturated fat than butter, but more than in margarine. Choosing the spread, you reduce the amount of saturated fat in the diet and consume the product, the taste is very similar to butter, while saving money.
With regard to the trans-fatty acids, according to new regulationsTechnical regulations for oil and fat products. Technical Regulations of the Customs Union, Their amount should not exceed 2% in spreads.
It is better not to use for frying and spreads baking: It contains about 11% of polyunsaturated fatty acids, which when heated is isolated carcinogens. This is less than some margarines (from 10.8 to 42%), but more than in butter (3%).
With the result that
- Spread - a cross between a butter and margarine. On the palate, it resembles butter, but less dangerous for people with a tendency to atherosclerosis.
- The spread contains less than 2% trans isomers.
- It is better not to prepare a spread.
Output
- Butter is safe for healthy people with no inclination to atherosclerosis, consuming enough vitamins and antioxidants.
- Butter, ghee and especially well suited for frying and baking. It contains a small amount of polyunsaturated fatty acids, which when heated emit hazardous substances. Margarine and spreads contain more PNZH, so do not expose them to heat treatment.
- If you have risk factors: bad habits, excess weight and obesity, genetic predisposition, sedentary lifestyle and frequent stress, it is better to change the oil on a spread or margarine. They are less saturated fat and trans fat amount is regulated GOST and is not more than 2%.
- If you doubt the integrity manufacturers, take the spread: it has more animal fats, and therefore, less trans industrial origin.
see also
- Is it true palm oil clogs the intestines →
- Truth and myths about the benefits of coconut oil →
- All you need to know about olive oil →