Butter vs margarine the last word
Opt for heart-healthy meals, writes Lebohang Mosia
IF YOU enjoy butter on a baked potato, toast, or an Alfredo pasta, you’ve probably felt a pang of guilt when putting that golden pat on your plate. Or worse, you may feel conflicted and confused as to whether you should stick with butter or switch to margarine or another spread.
According to the Heart and Stroke Foundation of South Africa, there is one health risk, in particular, that is threatening the lives and well-being of more and more people in this country, and across the world.
“Heart disease has been called Africa’s hidden epidemic, with 1 in 3 men and 1 in 4 women in South Africa at risk of cardiovascular disease before the age of 60,” says Professor Pamela Naidoo, health practitioner and chief executive of the HSFSA.
Although a staple of our diet, butter has come under scrutiny since its high levels of saturated fat were associated with an increased heart disease risk. Many people accepted the demise of butter, ruing the loss of its flavour, but agreeing that its effect on the heart might be too high a price to pay. They, like me, have dutifully switched to margarine, as researchers and nutritionists suggest.
Flora invited the media to a workshop to learn more about the process of margarine making and understand more about how margarine can form part of a balanced, heart-healthy diet.
Butter is a dairy product made by churning cream or milk to separate the solid components from the liquid and is commonly used in cooking, baking and as a spread. Margarine, on the other hand, was developed as a substitute for butter and is made from plant-based oils.
“I was so surprised to learn that margarine is actually made with natural ingredients you can find in your own kitchen,” said Zintle Ntshikila, one of the MCs on the day. “Simply by blending milk, seed oils, eggs, salt and lemon juice, you can create your own margarine at home. I never really understood the process of making margarine, and this has really opened my eyes.”
This masterclass resulted in us making beautiful, heart-healthy meals such as Asian marinated stir-fried beef with lightly crunchy baby vegetables, mushrooms and peppers; rich and creamy butter chicken curry with classic Indian spices, served with basmati rice; oven-baked chicken with lemon, garlic, honey, margarine and cracked black pepper basting; couscous with diced tomato, chopped spring onion and parsley; oven-baked fish with a garlic and herb crust; creamy, cheesy asparagus quiche in a thin, crispy pastry; a seasonal salad with orange and mustard dressing; and last, but certainly not least, oven-roasted vegetables with butternut, red bell pepper, corn on the cob rounds, courgette and red onion.
Margarine does not have harmful effects on the heart, if eaten moderately as part of a larger meal plan.
Naidoo reveals that margarine does well in that it has no trans fats, which if eaten regularly, can lead to poor heart and circulatory health.
“The key to a healthy life is a balance of everything. Diet, regular exercise and minimal stress. That’s a healthy lifestyle,” reveals biokineticist and adventure enthusiast Letshego Zulu, the other MC on the day.
Unilever nutrition manager Dudu Mthuli said: “People don’t always realise that margarine is actually made from nutrient-rich plant and seed oils, including sunflower, canola and linseed oil, rich in omega 3 that supports a heart-healthy lifestyle. Essential fats or mono and polyunsaturated fats play an integral role in maintaining heart health and are important building blocks of the body’s cells.”
Flora chef Ursula Rohrs said: “Margarine is a versatile cooking agent. It has a delicious, creamy taste, and is great for sautéing, frying eggs, on baked potatoes in sauces. It’s also wonderful for crunchier bars, apple crumble, in crumpet mix, and various other baking applications. So tasty and versatile.”
Sitting around a table filled with family, food, and endless laughter. The feeling of beach sand between your toes, or the warmth of the sun’s rays on your bare face.
These are some of life’s simple celebrations that we take for granted every day. But the reality is that we rely very heavily on one thing to keep enjoying these simple moments – our health.