Spreads are not all equal

Reduced-fat margarines or low-fat spreads are usually better options than butter, as animal fats and saturated fats are not good choices for your heart health. Plant sterol margarines may be useful if you have high cholesterol.

Margarines, butters and dairy spreads

BETTER BUYS

• Choose margarines or low-fat spreads rather than butter
• Reduced-fat margarines are good choices. They are lower in energy than the original product
• Alternative spreads include reduced-fat cream cheese, cottage cheese, hummus and avocado.

GOOD TO KNOW

• Plant sterol margarines are expensive and come in a smaller volume but may be useful if you have high cholesterol
• Use small amounts of spreads if you are watching your weight.

WATCH POINTS

• Animal fats and saturated fats such as butter, ghee/clarified butter, dripping, lard, Chefade, are not good choices for your heart
• Watch the amount of saturated fat in foods - too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease
• Saturated fats are usually hard at room temperature.

For information on what to shop for in other food categories, see the Food & Nutrition section on the Diabetes New Zealand website (contact details below under 'Further Information and Support'). 

Original material provided by Diabetes New Zealand, 2008. Edited by everybody, August 2011.