![]() So, whether you opt for butter, margarine, a fat spread, nothing, or perhaps some avocado, hummus or tahini paste, keep an eye on the total saturated plus trans fat, and the kilojoules. No matter what the type of fat, they all have the same kilojoule value of 37kJ per gram. When the nutrition information panel does not report trans fats, check the ingredients list for hydrogenated oil and partially hydrogenated vegetable oil, from which trans fats are derived. While most nutrition information panels indicate trans fat content of spreads, companies currently do not have to report it. In Australia, trans fat levels in spreads are among the lowest in the world. The problem is that trans fat also lowers HDL, the "good" cholesterol that carries circulating LDL back to the liver rather than it being deposited on artery walls. However, chemically it behaves exactly like saturated fat and increases LDL cholesterol. The healthier fats are monounsaturated (avocados, almonds, cashews, peanuts, cooking oils made from sunflower, canola, soybean, olive, sesame and peanut) and polyunsaturated (omega-6 fats from sesame seed, margarine, linseed or flaxseed, sunflower and safflower oil, pine nuts and brazil nuts omega-3 fats from walnuts, linseed and oily fish such as tuna, salmon, sardines and blue mackerel). For many Australians, the majority of their saturated fat comes from full-fat dairy, foods processed using palm oil or coconut oil, fried and fatty takeaway food, and packaged biscuits, cakes, pastries and dips. Replacing butter for a spread that has a lower level of saturated fat is not the only change that can help lower your total saturated fat intake. ![]() Reduced-fat spreads are the healthiest option. Saturated fat is a solid at room temperature and is the predominate fat found in the white fat in meat and dairy products, including milk, cheese, cream and butter. From there, it is just a matter of time before the blockage triggers a heart attack or stroke. This makes your blood vessels hard and inflexible and they gradually become blocked. Saturated fat from foods and drinks gets manufactured in your body into low-density-lipoprotein (LDL) cholesterol, or commonly referred to as "bad" cholesterol, which then appears in your blood.Įxcess LDL cholesterol that cannot be cleared by the liver ends up lining your artery walls. If you are trying to lower your salt intake, check the sodium column on the nutrition information panel and aim for less than 400 milligrams per 100grams.Īlthough the debate rages about the potency of specific fats in raising blood cholesterol, most Australians consume too much saturated fat from animal products. These are the healthiest options if you are trying to reduce your total fat and kilojoule intake. This is why the word "margarine" does not appear on labels for spreads that are fat-reduced. It may also include water, edible proteins, salt, lactic acid-producing microorganisms, flavour-producing microorganisms and milk products.Īs soon as the fat content of margarine drops below 80 gram per 100 grams, it cannot technically be called "margarine". To call a spread margarine, the product must be a spreadable food made of edible oils and water, containing at least 80 grams of edible oils per 100 grams. When you see products in the supermarket that are packaged up like butter, or use words such as "butter-flavoured" without specifically stating the product is butter, it's likely they have been altered in such a way that it no longer meets the content requirements above. It may also contain water, salt, lactic acid producing microorganisms and flavour-producing microorganisms. For fat-reduced spreads (best for bread and toast), aim for less than six grams of saturates and 0.2 grams of trans fat per 100 grams.įor a product to be called butter, it must be derived exclusively from milk and ingredients that are obtained from milk, including at least 80% milk fat. If you choose a full-fat spread (best for cooking), aim for less than 27 grams of saturated fat and one gram of trans fat per 100 grams. The fat content of "light" or fat-reduced spreads is lowered by replacing some fat with protein and water, meaning many are much lower than 20%. You will find this information in the "per 100 grams" column of the nutrition information panel.īutter contains about 50% saturated fat, while margarine has a maximum of 20% saturated fat. To improve the health of your heart, choose a spread with the lowest amount of saturated fat and trans fat per 100 grams.
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