For decades, butter was villainized while margarine earned the health halo. However, new research suggests it’s time to reconsider that outdated advice—especially if you’re reaching for margarine, thinking it’s the heart-smart option. Spoiler alert: it may be doing more harm than good.
A recent study published in the European Journal of Clinical Nutrition found that people who regularly consumed margarine had a 29% higher risk of heart disease and 41% higher risk of developing type 2 diabetes. Even modern versions, although free from industrial trans fats, can still contain highly processed oils and artificial additives that disrupt your health.
Now here’s where it gets interesting: butter eaters saw a 31% lower risk of developing diabetes compared to those who ate less. And unlike margarine, butter was associated with higher “good” HDL cholesterol, lower triglycerides, and a healthier overall fat profile.
Even more compelling? When sourced from grass-fed cows, butter offers additional benefits, including vitamin K2, conjugated linoleic acid (CLA), and omega-3 fatty acids—all of which are essential for maintaining heart, brain, and metabolic health. Margarine, on the other hand, is a laboratory-produced blend of seed oils, often stripped of nutrients and supplemented with emulsifiers.
Yes, butter contains saturated fat—but newer research is questioning whether that’s truly the dietary villain we once thought. When consumed in moderation and as part of a balanced diet, grass-fed butter can support, rather than sabotage, your health.
What to do? Ditch the synthetic spread and bring real butter back to the table. Choose grass-fed, organic butter over processed margarine. It’s not just about flavor—it’s about fueling your body with real, nourishing fats our ancestors thrived on.