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Butter vs. Margarine Showdown

It’s no secret that I’m a fan of butter. I love the way it tastes. I love the way it makes other foods taste. I love the way it melts, the rich creamy texture it imparts to delectable recipes, and I love that it is REAL. If I wanted to, I could put a cow out to lush, green pastures every day, milk it, and use my haul to create fresh butter in my own kitchen. I can’t create margarine in my kitchen.

Butter from grass-fed cows is arguably one of the best kinds of fats we can eat, but when you tell most people this they roll their eyes. Where’s the science to back that claim up? They ask. Everyone knows butter is bad, bad, bad for you. Don’t they?

Ah. Well now you can point them to a recent study which broke down the results of the 20 year Framingham Heart study, specifically comparing butter consumption to margarine consumption. Guess which tasty, spreadable fat wins?


From Stephen at Whole Health Source:

The really cool thing about this study is they also tracked butter consumption. So it’s really a no-holds barred showdown between the two fats. Here’s a graph of the overall results, by teaspoons of butter or margarine eaten per day:

Heart attack incidence increased with increasing margarine consumption (statistically significant) and decreased slightly with increasing butter consumption (not statistically significant). That must have been a bitter pill for Castelli to swallow!

It gets better. Let’s have a look at some of the participant characteristics, broken down by margarine consumption:

People who ate the least margarine had the highest prevalence of glucose intolerance (pre-diabetes), smoked the most cigarettes, drank the most alcohol, and ate the most saturated fat and butter. These were the people who cared the least about their health. Yet they had the fewest heart attacks. Imagine that. The investigators corrected for the factors listed above in their assessment of the contribution of margarine to disease risk, however, the fact remains that the group eating the least margarine was the least health conscious. This affects disease risk in many ways, measurable or not. I’ve written about that before, here and here.

Can this study get any better? Yes it can. The investigators broke down the data into two halves: the first ten years, and the second ten. In the first ten years, there was no significant association between margarine intake and heart attack incidence. In the second ten, the group eating the most margarine had 77% more heart attacks than the group eating none:

So it appears that margarine takes a while to work its magic.

They didn’t publish a breakdown of heart attack incidence with butter consumption over the two periods. Perhaps they didn’t like what they saw when they crunched the numbers. I find it really incredible that we’re told to avoid dairy fat with data like these floating around. The Framingham study is first-rate epidemiology. It fits in perfectly with most other observational studies showing that full-fat dairy intake is not associated with heart attack and stroke risk. In fact, several studies have indicated that people who eat the most full-fat dairy have the lowest risk of heart attack and stroke.

It’s worth mentioning that this study was conducted from the late 1960s until the late 1980s. Artificial trans fat labeling laws were still decades away in the U.S., and margarine contained more trans fat than it does today. Currently, margarine can contain up to 0.5 grams of trans fat per serving and still be labeled “0 g trans fat” in the U.S. The high trans fat content of the older margarines probably had something to do with the result of this study.

Good to know, isn’t it?

Worried about the saturated fat or cholesterol in butter? Don’t be. There’s no scientific link between dietary intake of saturated fat and heart disease and no relationship between dietary intake of cholesterol and heart disease. None.

So, go eat your butter!

(photo by sifu_renka)

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I am a passionate advocate for REAL FOOD -- food that's sustainable, organic, local, and traditionally-prepared according to the wisdom of our ancestors. I'm also an author and a nutrition educator. I enjoy playing in the rain, a good bottle of Caol Ila scotch, curling up with a page-turning book, sunbathing on my hammock, and watching my three children explore their world.
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78 Responses to Butter vs. Margarine Showdown
  1. Katie @ Kitchen Stewardship
    October 28, 2009 | 9:35 pm

    SOOOOOOOO cool! I am a happy reader. My MIL was told by the hospital to use “benecol” after her heart surgery this summer. She is diabetic to boot, and what do I see 3rd on the ingredient list? Partially hydrogenated soybean oil. I nearly died. I recently wrote about butter vs. margarine here:
    I’m going back in to add a link to this fabulous study at your page!

    Thanks!!! Katie
    .-= Katie @ Kitchen Stewardship´s last blog post …Food for Thought: Canola Oil, a Unique Omega-3…Thumbs up or Thumbs Down??? =-.

    • KristenM
      October 28, 2009 | 9:45 pm

      Oh thanks, Katie! I can NOT believe that given ALL the information we have about trans fats doctors would actually prescribe something FULL of them to a heart patient? Wow. Just wow.

      • Sarah Kingsbury
        May 5, 2012 | 10:16 am

        I am new to your sight, and love it. I read it all the time now. My mother-n-law doctor has also told her to stop eating so much butter for the fat content. She switched to the butter spray and margarine. I cannot convince here that these are actually doing more harm than good…it is so sad what are health care system is actually telling people to eat. :(
        Also, I do work at a restaurant that cooks with real butter. Just the other day we had a new employee and a customer at there table asked for margarine. She went to the another employee to ask where to get it, and his reply was priceless. He was like do you know where you are, we do not cook with that. It is not a real food and they can have butter if they want something. It was very cool to see.

  2. sputniksweethrt
    October 29, 2009 | 9:37 am See? Eat your BUTTER. Margarine = very bad for you.

    This comment was originally posted on Twitter

  3. Sonja
    October 29, 2009 | 9:41 am

    Thanks for another brilliant post! Now I know where to send the next person who tries to tell me off for slathering thick slabs of butter on my toast; to this post!
    .-= Sonja ´s last blog post …Receta: Tajín de falda de ternera con verduras =-.

  4. Extreme Fitness Results
    October 29, 2009 | 10:43 am

    This is perfect! Butter is now officially better in every way, from taste to health to simply being a natural product. Hip hip!
    .-= Extreme Fitness Results´s last blog post …Legal Ways To Cheat Enhance Athletic Performance =-.

  5. FoodRenegade
    October 29, 2009 | 10:50 am

    Butter vs. Margarine: The Scientific Showdown

    This comment was originally posted on Twitter

  6. Jen
    October 29, 2009 | 11:11 am

    I really hope all the butter (mostly grass fed, raw) I eat now will make up for the years of margarine use! My grandfather, father and great uncle all died in their mid-50’s from heart attacks.

    The fact that this data has been around for about 3 decades, and the government and health industry continue to perpetuate the lie is CRIMINAL!!!

    In fact, I just saw an article in Family Circle titled “The Best Diet For Everyone”. “Packed with good carbs, healthy fats and even dessert, this meal plan-created for those with diabetes-is really the smartest way for all of us to eat.” The dairy recommendations per day? Two servings: 1 cup fat-free or 1% milk, 6oz. fat-free plain or flavored yogurt, 1 cup fat-free or low-fat soy milk, 1 cup low-fat or fat free buttermilk, or 1/3 cup dry fat-free milk. Disgusting! There’s not one healthy choice on the list. Some of the healthy fat suggestions (4 a day): 1 tsp. margarine, 1 tsp. canola or olive oil, 1 T reduced-fat mayo, or 2 T reduced-fat salad dressing. Not a sign of real butter anywhere. Grains: 8 servings a day. Like you said Kristen… Wow. Just wow. I really need to quit looking at mainstream magazines. They drive me crazy!

  7. Kyle
    October 29, 2009 | 12:34 pm

    Wow, that’s great! I’m going to show this to people.

    One question: Shouldn’t the bars be about the same for both of them when they ate 0 teaspoons?

    • Kyle
      October 29, 2009 | 12:43 pm

      Oh, maybe it has something to do with the factors mentioned in the second graph.

  8. emily
    October 29, 2009 | 4:53 pm

    thank you for the fabulous information!

    i too, : > love butter
    .-= emily´s last blog post …Inspiring (sweet) Recipe Links =-.

  9. cheeseslave
    October 29, 2009 | 9:26 pm

    Butter vs. Margarine Showdown: Want a heart attack? Eat margarine.

    This comment was originally posted on Twitter

  10. seedsofnutritio
    October 29, 2009 | 10:05 pm

    BUTTER and only BUTTER……Reading @foodrenegade Butter vs. Margarine Showdown

    This comment was originally posted on Twitter

  11. carolreynolds
    October 29, 2009 | 10:20 pm

    Good info! RT @AmysFinerThings RT @cheeseslave: Butter vs. Margarine Showdown: Want a heart attack? Eat margarine.

    This comment was originally posted on Twitter

  12. Kitty
    October 29, 2009 | 10:43 pm

    I love the results of this study but it bothers me that they didn’t show the long term butter results like they did the margarine. If you don’t show both sides of the equation, so to speak, then it seems you’re hiding something. I do eat real butter, and will continue to do so, but I can’t really get all excited when I feel like they were withholding some information. Do you know where I can find it?


  13. Ryan_Lee19
    October 30, 2009 | 6:24 am

    Butter Vs Margarine

    This comment was originally posted on Twitter

  14. Local Nourishment
    October 30, 2009 | 8:09 am

    Hey! Congrats on your article making the Food News Journal! How exciting!
    .-= Local Nourishment´s last blog post …What Joel Salatin Said =-.

  15. Eleanor Sommer
    November 1, 2009 | 1:05 pm

    We LOVE butter! And we are always looking for the best quality at the best price. No time to make our own, at least not until we retire.

    Publix Supoermarkets, a good quality chain in the Southeast, just starting carrying a store brand organic butter, but I am always skeptical and want to know where my food comes from, so I sent a letter asking. No response yet. But you can read my letter on my blog and also my call to action that more of us write to the companies and retailers we buy from and ask questions and let them know what we want: healthy, fresh, humanely grown and raised food packaged in sustainable, nontoxic containers.
    .-= Eleanor Sommer´s last blog post …Do You Know Where Your Food Comes From? =-.

  16. tina
    November 1, 2009 | 4:52 pm

    Eleanor – organic is not enough. The butter needs to be pastured. It’s more important to me to have my butter come from cows that are grass-fed.

    Organic simply means that the grains (corn and soy) fed to the cows are organic. Not good enough!

  17. Anna
    November 2, 2009 | 3:08 pm


    Regarding long-term results, consider the context. Butter and other naturally saturated animals fats have been consumed by humans for eons (and remember, butter is a mammal milk fat and last time I checked, we were mammals!), but artificial butter/margerine has a relatively short dietary history that begins in the Industrial Age in mid-19th century (for artificial butter made with other animal fats and flavorings) and really takes off in the early-mid 20th century (with hydrogenated plant oils in wha twe know call margerine). I’ll put my odds on the natural fats with the long dietary history vs. the industrially manufactured fats with the short dietary history any day.

    Also, be sure to read Stephan’s entire post on this study, not just the excerpt on this blog. Stephan has a host of posts and comments that discuss the healthful virtues of butter backed by by science (if not by the industries that profit from the processing of commodity and waste products like soybean and corn oil).

  18. mahmommy
    November 3, 2009 | 9:55 am

    margarine= heart disease – go see the Butter vs. Margarine Showdown

    This comment was originally posted on Twitter

  19. OPKitchen
    November 3, 2009 | 2:33 pm

    Margarine ::shudder:: @foodiggity: RT @Zacharycohen Butter vs. Margarine Showdown

    This comment was originally posted on Twitter

  20. Walter Jeffries
    November 5, 2009 | 5:42 pm

    I’m a butter fan too. Margarine’s just ‘okay’ but butter is delicious. Depending on what we are cooking we tend to use back fat, leaf lard, butter or olive oil. I wouldn’t say that margarine is ‘evil’ but I’m not fond of it.

    The back fat and leaf lard are from our pigs and 90% of their diet is pasture/hay. 7% of their diet is dairy (whey, milk, cream, butter, cheese…) from pastured goats and cows so that is effectively more pasture. Almost all of the rest of their diet (3%) is pumpkins, beets, turnips and other good things we grow. I have found a lab who will do the tests and one of these days I’m going to send them samples to test for Omega-3 Fatty Acids, Omega-6, etc. Given that our pigs eat so much healthy pasture and their dairy comes from pastured sources I suspect the pig fat and meat will be high in the good fatty acids. It will be interesting to see.


    Sugar Mountain Farm
    in the mountains of Vermont

  21. Huh
    June 25, 2010 | 7:00 pm

    So, this is replicated customarily in other controlled studies, and yet, margarine is usually recommended over butter because the evil margarine producers control everything, or what?

  22. Frederica Huxley
    October 7, 2011 | 4:43 pm

    Here we are, two years after this great article, and the Danish and UK governments are seriously introducing legislation in both countries to put a tax on all saturated fats! It beggars belief, but once again follow the money.

  23. Lauren Ayers
    October 7, 2011 | 10:57 pm

    Much as I like butter and abhor margarine, I don’t think this particular study gives butter a boost. I read it three times but it still seems to say that those who ate the MOST margarine had the LEAST problem with pre-diabetes, tobacco addiction, alcohol use:

    “People who ate the least margarine had the highest prevalence of glucose intolerance (pre-diabetes), smoked the most cigarettes, drank the most alcohol, and ate the most saturated fat and butter.”

    In other words, I think for butter to look better than margarine, the results would need to be the reverse.

    • Josh
      October 8, 2011 | 7:26 pm

      The quoted statistics are listed as confounding variables, not as dependent variables. In other words, glucose intolerance as well as cigarette and alcohol consumption, which are risk factors for heart disease, were working against the people who ate butter. So, even if there was really no difference between margarine and butter, margarine “should” appear to be better for you, just from the selection bias of people participating in heart-healthy activities in addition to eating margarine. However, the fact that the butter group is still better for your heart indicates that butter is very much more heart-healthy than margarine.

    • Nik
      December 4, 2012 | 8:09 pm

      So, you want to say that butter makes you smoke and drink? :)

      Butter is nice but nothing beats olive oil. The oleic acid prevents atherosclerosis even on people with high LDL.

      In Greece we sell extra virgin cold pressed olive oil for 2 euro a Kg wholesale. In supermarkets almost every grade from excellent to terrible is about 4-5 euro per kg in units of 1kg and less that 4 for extra virgin in 5kg containers. Insane. Even Greeks have forgot what good olive oil is. The new generation at least.

      On the other hand, Geeeks will pay triple prices for gimmicks like adding one tablespoon of olive oil to 500kg processed meat product or margarines that are supposed to lower choresterol. It’s all fraud and marketing. The new generation cannot even tell. We need to educate kids.

      Btw, all fatty acids are toxic to cells in great quentities. Oleic is one of the least toxic and palmitic is one of the most (becomes toxic at 1/4 concentration vs oleic). Usually fatty acids are mixed so damage is very low even in extreme consumption.

      Margarines are very unnatural products and the essential fatty acids are not really essential. They are not produces by the body because they are useless, they do nothing useful and they do not provide a survival advantage. Anyone doing calculation about how to get 1% or whatever from this and that fatty acid is probably an idiot. Diet does not with such extreme tolerances. EFA are just another market. Fish oils and all that, every new thing that will save us based on statistics that are not really concrete science.

  24. Roberta at Redefined Foodie
    October 8, 2011 | 5:24 pm

    When are people going to ask the big questions? Why don’t chickens lay egg whites? Why don’t cows produce fat free milk and margarine? I’m no rocket scientist but I would think it’s because they were not intended to be eaten that way. Whole fats are the best stabilizers of blood sugars. Thanks for the article.

  25. John Shores
    March 18, 2013 | 4:20 pm

    Why do a lot of people listen to their doctor about what to eat? Doctors of medicine are not doctors of nutrition. They are not doctors of herbs. They are not doctors of diet. Those things are not their focus of study. Go to a nutritionist to learn about food, go to a herbalist to learn about herbs, go to a dietitian to learn about diet.

  26. bilal
    March 28, 2013 | 1:03 pm

    i also like butter so much

  27. Teressa
    October 8, 2013 | 10:29 am

    Thank you for your page. I’m slowly getting my parents on board with real food. My mom loves butter but can’t tolerate it. She likes smart balance. Is this a good alternative for her? Do you have suggestions that would be safe for her? Thanks!

  28. Coconuts and Kettlebells via Facebook
    June 9, 2014 | 7:04 pm

    That is some YELLOW butter! Looks ah-mazing.

  29. Edith Livingston Reardon via Facebook
    June 9, 2014 | 7:07 pm

    Butter as I think margarine is really not good for you. They say it is the same but it isn’t

  30. Becki Miller via Facebook
    June 9, 2014 | 7:14 pm

    Butter! Made raw and fresh from our friend’s cows. The best.

  31. Roxanne Elise via Facebook
    June 9, 2014 | 7:23 pm

    Butter. Margarine is gross and terrible for you.

  32. Jessica Valliere via Facebook
    June 9, 2014 | 7:24 pm


  33. Kathy Lund via Facebook
    June 9, 2014 | 7:30 pm

    Yes! Always have, except for a short period right after my husband’s bypass surgery, when we thought butter was bad. Glad I figured it out quickly!

  34. Joan Wood via Facebook
    June 9, 2014 | 7:31 pm

    Butter all the way!!

  35. Susan Hamilton Roberts via Facebook
    June 9, 2014 | 7:34 pm

    I haven’t had margarine in years. Though for a while I was diggin the spreadable real-butter-that-actually-contains-canola in tubs. Most recently I discovered Kerrygold butter and it’s yummy! Plus it softens nicely/quickly so I don’t miss the spreadableness of the tub butter.

  36. Cheryl Lynn via Facebook
    June 9, 2014 | 7:37 pm

    I use butter!

  37. Janice Patterson via Facebook
    June 9, 2014 | 7:40 pm

    Definitely butter

  38. Seed Police via Facebook
    June 9, 2014 | 7:40 pm


  39. Geoff Aucoin via Facebook
    June 9, 2014 | 7:42 pm

    Butter, no contest.

  40. Emil Eidt via Facebook
    June 9, 2014 | 7:44 pm

    100% grass fed, unpasteurized, butter.

  41. Harald Seidler via Facebook
    June 9, 2014 | 7:51 pm

    definitely butter :)

  42. Maui Nutritional Therapy via Facebook
    June 9, 2014 | 7:55 pm

    Absolutely Yes!

  43. Carmen Tracey via Facebook
    June 9, 2014 | 7:57 pm

    yes grass fed, worth the extra dollars to know the cows are happy outside eating grass

  44. Brenda Klingler via Facebook
    June 9, 2014 | 7:58 pm

    I love butter…Kerrygold grass fed butter is amazing!

  45. Sandi Chai Brown via Facebook
    June 9, 2014 | 8:13 pm

    Coconut oil

  46. Marie Tucker via Facebook
    June 9, 2014 | 8:14 pm

    What’s margar-wuh?

  47. William Ziesmer via Facebook
    June 9, 2014 | 8:16 pm

    Only butter! No margarine in many years

  48. Gabrielle Carbonneau via Facebook
    June 9, 2014 | 8:19 pm

    Only real organic butter from grass fed cows!

  49. Dan Kashefeska via Facebook
    June 9, 2014 | 8:21 pm

    Do not do any margarine, it is all from GMO crops. Soy, canola, corn, all GMO CROPS. BUTTer from raw milk only.

  50. Wendy Cohoon via Facebook
    June 9, 2014 | 8:21 pm


  51. Donna Mytka via Facebook
    June 9, 2014 | 8:23 pm

    Butter for many years although raised on margarine :-(
    Grandmother knew better & always had butter on the dinner table …. She lived to be 103 years. She also had a boiled egg for breakfast every day.

  52. Nikki Moore via Facebook
    June 9, 2014 | 8:24 pm

    I was suspicious of fake butter even before I had any information about real foods! Yay for butter!

  53. Robyn Parker via Facebook
    June 9, 2014 | 8:42 pm

    I just bought some local butter from pastured cows! It came in this huge lump

  54. Christel Krahe via Facebook
    June 9, 2014 | 8:58 pm

    Waitresses think I am crazy when I ask for real butter in a restaurant.:-):-):-):-)

  55. Phillip D White via Facebook
    June 9, 2014 | 9:04 pm

    All the time it’s all natural. Used to make it.

  56. Christopher Dobbins via Facebook
    June 9, 2014 | 9:16 pm

    i heard margin was inverted as a way to fatten up turkeys but the turkeys died and they sold it to people

  57. Karen Wood via Facebook
    June 9, 2014 | 9:50 pm

    <3 butter

  58. Peggy Webb via Facebook
    June 9, 2014 | 10:24 pm


  59. Jen Condon via Facebook
    June 9, 2014 | 11:02 pm

    Butter all the way!

  60. Natalia Mîndru via Facebook
    June 9, 2014 | 11:28 pm

    Coconut oil and ghee but when I run out butter is my next choice

  61. Debbie Worster via Facebook
    June 9, 2014 | 11:43 pm


  62. Susan Louisef via Facebook
    June 10, 2014 | 1:04 am

    P.S.: I like storm clouds & the wind, too….

  63. Michelle Norah via Facebook
    June 10, 2014 | 8:10 am

    Grass fed butter!

  64. Candace Alty via Facebook
    June 10, 2014 | 8:22 am


  65. Catherine Crayton via Facebook
    June 10, 2014 | 8:57 am

    Butter for years now, organic when I can affoed it!

  66. Denise McLaurin via Facebook
    June 10, 2014 | 9:14 am

    Yes! Just made a 1lb batch of fresh butter on Sunday from our raw milk cow share … followed by ricotta and halloumi cheese. :)

  67. Trish Truitt via Facebook
    June 10, 2014 | 9:27 am

    Margarine is plasticized fat. I grew up on that crap and it f’d me up bad. Raw milk and cream are my best friends.

  68. Kim Broadbent via Facebook
    June 10, 2014 | 10:52 am


  69. Judith Cunniff via Facebook
    June 10, 2014 | 1:41 pm


  70. Kathleen White Smalley via Facebook
    June 10, 2014 | 7:40 pm

    Always and coconut oil

  71. Joanne Airato Merriam via Facebook
    June 10, 2014 | 8:15 pm

    Organic butter for me and the kids, can’t get hubby off the “smart balance”. :/

  72. Patty Doering Dailey via Facebook
    June 10, 2014 | 10:27 pm

    Always and grass fed

  73. Sarah Nelson via Facebook
    June 11, 2014 | 12:11 am

    Organic butter for me also.

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Who Am I?

My name is Kristen Michaelis. I'm a nutrition educator, author, and mother of three. I adore hats, happy skirts, horizons full of storm clouds, the full-bodied feel of wind as I ride motorcylces, reading in my hammock, and a hearty shot of Caol Ila scotch. I'm also a rebel with a cause.
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