Animal vs. Plant-Based Butter: Health Impacts and Trans Fats Explained

Animal-based butter and cheese

Hello, nutritionist.
From the information I've gathered online, I understand that plant-based margarine contains trans fatty acids, and consuming it in excess may lead to cardiovascular diseases more so than animal-based butter.
Is this theory correct? Personally, my diet is relatively normal and healthy, and I do not overeat; however, I enjoy making desserts, which often leads me to consume pure animal butter or cream cheese and other high-calorie dairy products, but I keep it within a controlled range.
I'm wondering if this dietary pattern over the long term could still negatively impact my health, such as accumulating excessive trans fats and cholesterol that my body cannot eliminate.
Additionally, I've heard that softer plant-based margarine can be used as a substitute for animal butter because it does not contain trans fatty acids.
Is this true? Thank you for your response!

Xiao Ting, 20~29 year old female. Ask Date: 2010/08/31

Dr. Shi Guimei reply Nutrition

Dear Xiaoting,
Hello! The process of making plant-based margarine involves hydrogenation to achieve a solid state.
Although it is derived from plant oils and does not contain saturated fatty acids, the hydrogenation process produces trans unsaturated fatty acids, which can be just as harmful to cardiovascular health as saturated fatty acids.
Whether it is plant-based margarine, animal butter, or cream cheese, they all belong to the category of fats, with each serving containing approximately 45 calories (with a serving size of 12-15 grams of butter or cheese).
Dessert preparation typically requires high sugar and high-fat ingredients, and if you frequently make and consume these desserts, it can lead to excessive intake.
It is advisable to reduce the frequency of preparation or develop healthier ingredient alternatives.
As for softer plant-based margarine, it is still fundamentally a type of fat, differing only in the degree of hydrogenation, so consumption should still be approached with caution.
Wishing you happiness and health!
Sincerely,
Dietitian Shih Kuei-Mei
Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare

Reply Date: 2010/08/31

More Info

When it comes to the health impacts of animal versus plant-based butter, particularly regarding trans fats, it's essential to understand the nuances of both types of fats and their effects on cardiovascular health.

Trans fats are a type of unsaturated fat that can be found in both animal and plant-based products, but they are more commonly associated with partially hydrogenated oils, which are often used in processed foods. These trans fats have been linked to an increased risk of heart disease because they can raise LDL (bad) cholesterol levels while lowering HDL (good) cholesterol levels. The consumption of trans fats is widely discouraged by health organizations, including the American Heart Association.

Animal-based butter, which is derived from milk, contains saturated fats and cholesterol. While saturated fats have traditionally been viewed as harmful, recent studies suggest that the relationship between saturated fat intake and heart disease is more complex than previously thought. Some research indicates that moderate consumption of saturated fats may not significantly increase heart disease risk, especially when consumed as part of a balanced diet rich in whole foods.

On the other hand, plant-based butters can vary significantly in their composition. Some plant-based margarines and spreads are made with healthy oils, such as olive or avocado oil, and contain little to no trans fats. However, many commercially available plant-based butters still contain partially hydrogenated oils, which do include trans fats. Therefore, it is crucial to read labels carefully to determine the presence of trans fats in these products.

Regarding your concern about using animal-based butter or cream cheese in your homemade desserts, moderation is key. If you enjoy these products and are mindful of your overall dietary patterns, occasional use is unlikely to pose significant health risks. However, if your diet is high in saturated fats and cholesterol, it could contribute to health issues over time, particularly if combined with other risk factors such as lack of physical activity, smoking, or a family history of heart disease.

As for the claim that softer plant-based butters do not contain trans fats, this can be true, but it is not universally applicable. Softer margarines that are labeled as "trans fat-free" are typically made without partially hydrogenated oils. However, some softer spreads may still contain unhealthy fats, so it is essential to check the ingredient list and nutritional information.

In summary, both animal and plant-based butters have their pros and cons. The key is to choose high-quality products, be mindful of portion sizes, and maintain a balanced diet. Incorporating a variety of fats, including healthy unsaturated fats from sources like nuts, seeds, avocados, and olive oil, can help support heart health while allowing you to enjoy your favorite foods in moderation. If you have specific health concerns or dietary restrictions, consulting with a registered dietitian or healthcare professional can provide personalized guidance tailored to your needs.

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