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Butter vs. Margarine: And Why Clarified Butter Might Be Better

Last week, we explored healthy cooking oils and how they impact inflammation and overall wellness. This week, we’re continuing the conversation with another kitchen staple: butter vs. margarine. And we’ll take it a step further by looking at clarified butter (ghee)—a traditional option that can make your cooking both healthier and more flavorful.


Stick Butter

    •    What it is: A natural dairy product made by churning cream.

    •    Nutrients: Rich in fat-soluble vitamins (A, D, E, K) and natural compounds like CLA.

    •    Pros: Flavorful, minimally processed, and provides real nutrients.

    •    Cons: High in saturated fat which in excess may raise LDL (“bad”) cholesterol.


Stick Margarine

    •    What it is: A spread made from vegetable oils, hardened into stick form.

    •    Pros: Longer shelf life, inexpensive, often used in baking.

    •    Cons: Traditionally contained partially hydrogenated oils (trans fats)—harmful to heart health. While most are now labeled “0g trans fat,” that doesn't always mean that they are completely free of it. Stick margarines are often highly processed and can contain as much—or more—saturated fat as butter.


👉 Quick Tip: If you like margarine, a soft/tub version made with healthy oils (like olive or avocado) is usually a better choice than stick margarine.


Clarified Butter (Ghee)

    •    What it is: Butter gently heated until the water and milk solids are removed, leaving pure golden butterfat.

    •    Nutrients: Fat-soluble vitamins plus beneficial fatty acids like CLA and butyrate.


✅ Benefits of Cooking with Clarified Butter

    •    Lactose-free: Safer for those sensitive to dairy.

    •    Higher smoke point: Doesn’t burn as quickly, making it great for sautéing and roasting.

    •    Gut health support: Contains butyrate, linked to digestive wellness.

    •    Rich flavor: Adds depth without the milk solids that burn easily.



Technique: How to Make Clarified Butter at Home

    1.    Melt: Place unsalted butter in a saucepan over low heat.

    2.    Simmer: Let it gently bubble until foam rises to the top and milk solids sink to the bottom.

    3.    Skim & strain: Skim off the foam, then pour the golden liquid into a jar, leaving solids behind.


Store in an airtight container. It keeps for weeks at room temperature and even longer in the fridge.

👉 Tip: Grass-fed butter works best because it's richer in nutrients and produces a clean, golden clarified butter.


Why Grass-Fed Butter?


Choosing grass-fed butter gives you:

    •    Higher vitamins A, D, E, and K2 (important for bone and heart health).

    •    More omega-3s and CLA (linked to reduced inflammation and better metabolism).

    •    Deeper golden color and richer flavor from natural beta-carotene.


In short: Grass-fed butter isn’t just tastier—it makes your clarified butter more nutrient-dense.


Bottom Line

    •    Stick Butter: Natural and flavorful, but high in saturated fat.

    •    Stick Margarine: Highly processed, and often no healthier than butter.

    •    Clarified Butter (Ghee): A smart option for cooking—stable at high heat, lactose-free, and nutrient-rich, but still best in moderation.


👉 The healthiest approach? If you use butter, try clarifying it. And if you use margarine, consider switching from stick to a tub variety made with healthy oils.


Takeaway


Butter and margarine aren’t one-size-fits-all answers. Stick butter is natural but high in saturated fat, stick margarine is processed and often no better, and clarified butter (ghee) offers a balanced middle ground when used mindfully.


With Love,

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Disclaimer:

This content is provided for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

 
 
 

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