Frequently Asked Questions (continued)
Q: Which is Healthier—Butter or Margarine?
A: Both butter and margarine are fats. However, there are many different types of fats, and some are healthier than others. Butter and margarine both contain saturated fat and butter also contains cholesterol. Dietary intake of saturated fat and cholesterol must be limited, because these substances can increase blood cholesterol levels and lead to heart disease.
The saturated fat and cholesterol in butter can raise the level of "bad" (LDL) cholesterol in the bloodstream. One tablespoon of butter has more than 7 grams (g) of saturated fat and 33 milligrams (mg) of cholesterol. The daily recommended limit for saturated fat is 20 grams, and for cholesterol is 300 milligrams. However, for people who are at increased risk for or who have heart disease, the daily recommended limit is less than 10 grams of saturated fat and less than 200 milligrams of cholesterol.
Butter is also a good source of the fat-soluble vitamins A, D, E, and K. However, for people who have high cholesterol or heart disease, and those at increased risk for heart disease, a special kind of margarine may be a better choice than butter.
There are many types of margarine available, with important differences among them. Some types should be avoided altogether, and others may be recommended for people with heart disease. Avoid margarine that is made from hydrogenated oils, margarine in stick form, and margarine that contains trans fat (hydrogenated or partially-hydrogenated oils).
The healthiest margarines contain no trans fats and are made with plant sterols and stanols. These margarines are not hydrogenated and are usually sold as liquids or in tubs rather than sticks. Two popular types of these margarines are Benechol® and Take Control®. Unfortunately, these margarines are not suitable for baking or cooking. The healthiest alternatives for baking and cooking are canola or olive oils.
Q: Are Foods Labeled "Low-Fat" Healthy?
A: To be labeled "low-fat," the Food and Drug Administration (FDA) requires that the food product contains less than 3 grams of fat per serving. However, this does not mean that foods labeled low-fat are nutritious. Snack foods that contain very few nutrients and are high in sodium (e.g., pretzels, candy) may be labeled low-fat. In addition, low-fat foods are not necessarily low-calorie foods.
Check the list of ingredients and the Nutrition Facts label on the product for important information about serving size, calories per serving, sodium, and sugar. Talk with a qualified health care provider, licensed dietician, or nutritionist to learn more about food labels.
Q: What are Good Sources of Omega-3 Essential Fatty Acids?
A: Many studies have examined the potential health benefits of omega-3 fatty acids. Omega-3s are considered beneficial for healthy neurological and visual growth in a developing fetus. They also may have significant respiratory, cardiovascular, and neurological benefits for infants, children, and adults.
Fortunately, there are several excellent dietary sources of omega-3, including "fatty" fishes such as tuna, sardines, anchovies, and salmon. Foods such as walnuts, soybeans, flaxseeds, and canola oil, contain alpha-linoleic acid (LNA), which the body can convert into omega-3 fatty acids.
According to current research, the benefits of omega-3s on cardiovascular health may have been overstated; however, the American Heart Association (AHA) still recommends that most people eat fatty fish at least 2 times per week. The AHA also recommends an omega-3 supplement for patients who have coronary heart disease or high triglyceride blood levels, after checking with a qualified health care provider.
When choosing an over-the-counter omega-3 supplement, it is important to read the labels carefully. Some supplements claim a high dose of fish oil, but may not contain an adequate dose of essential omega-3s. Choose a supplement with the highest percentages of eicosapentaenoic acid (EPA) and docosahexaemoic acid (DHA).
Q: What are the Concerns about Seafood and Mercury?
A: Studies have shown the health benefits of omega-3 fatty acids found in fish such as mackerel, sardines, herring, lake trout, tuna, and salmon. These types of fish, referred to as "fatty fish," contain 2 particular kinds of omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These nutrients are essential for healthy fetal development and may also have positive health benefits for infants, children, and adults. However, reports concerning high levels of certain toxins—especially mercury—have raised concerns about the safety of eating seafood.
Recent studies conclude that the benefits of eating certain fish outweigh the risks, in most cases. Currently, the Food and Drug Administration (FDA) advises women who are pregnant, women who may become pregnant, nursing mothers, and young children to avoid eating shark, swordfish, king mackerel, and tilefish, and to limit consumption of albacore (white) tuna to 6 ounces per week.
Additional information about mercury and seafood is available on the following websites:
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Original Date of Publication: 15 Feb 2007
Reviewed by: Stanley J. Swierzewski, III, M.D.
Last Reviewed: 15 Feb 2007
Nutrition, Frequently Asked Questions about Fat reprinted with permission from womenshealthchannel.com
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