
Mailbag! The Great Butter Debate SOLVED
Dear Living Well Daily Reader,
You’ve got questions…
We’ve got answers!
We get lots of food questions in the mailbag, but there’s been one that comes up again and again — which is better, butter or margarine?
So today, we are dedicating this reader mail segment to resolving the Great Butter Debate. Plus, we will give you a few tips on how to select a heart-healthy spread.
Let’s dive in…
The Great Butter Debate: Cows vs. Chemicals
Hi Natalie,
For many years, I’ve been eating margarine because the labels say “heart healthy.” However, recently, I’ve heard that it’s made from pretty dangerous ingredients. Is butter actually healthier than margarine? If so, do you know what kind I should be buying?
Thanks,
Etta S.
Thanks for the great question, Etta. Many readers have questions about butter and margarine.
Let’s start by defining them.
Butter is a dairy product made by churning milk or cream. Eventually, the fatty solids will separate from the liquid. These fatty solids are butter, and the liquids are buttermilk. This means butter has only one natural ingredient. If it’s salted butter, then it will have two natural ingredients.
Margarine was designed to be a cheap butter replacement and is often made from GMO soybean oil and other cheap oils like canola or palm oil.
But the bad news doesn’t end there… since these oils are typically liquid at room temperature, margarine is often hydrogenated. This process turns these already not-so-healthy oils into even more dangerous trans fats.
Trans fats can raise your LDL (bad) cholesterol and significantly lower your HDL (good) cholesterol. Plus, even though some margarines are trans fat free, they’re still full of chemicals like emulsifiers, artificial flavors and colorants. Most margarines contain around 10 ingredients.
So just by comparing ingredients, it looks like butter is the better choice. But you’ve probably heard it’s terrible for your heart because of its high levels of cholesterol and saturated fats.
Well, there are a few studies that prove that’s simply not true…
Recent research shows that eating saturated fats or cholesterol won’t affect your cholesterol levels. In fact, these two natural fats can increase your good cholesterol and even change your bad cholesterol to a harmless type of fat that isn’t linked to heart disease.
But not all butter is created equal.
Conventionally raised dairy cows are given hormones and antibiotics, are fed grains and are frequently milked. All of these factors can lead to less nutritious dairy products.
That’s why it’s important to look for butter from grass-fed cows. Not only is it much more nutritious than butter from grain-fed cows, but it’s also rich in vitamin K2 and omega-3 fatty acids. Both of these nutrients are vital for heart health and may even prevent heart issues. While grass-fed organic butter is optimal, it’s not always easy to find.
Organic Valley Pasture Butter is one brand that is both grass-fed and organic. If you can’t find that, Kerrygold is at least grass-fed, though it’s not organic.
Organic butter that’s not grass-fed is your next best choice. For a dairy product to be labelled organic, the USDA requires that the cows be put on pasture for the grazing season a minimum of 120 days per year. Farmers also have to have a pasture management plan in place to protect the fields, soil and water quality. Any supplemental feed must be organic and non-GMO, and the cows cannot be given antibiotics or growth hormones.
Most grocers offer at least one type of organic butter.
Last, there’s conventional grain-fed butter. While this is in last place for butter options since it might can contain milk from grain-fed cows that were given antibiotics and hormones, it still beats margarine by a landslide.
So when given the choice, always choose cows over chemicals.
Do you have any health questions you want answered? Drop me a line nmoore@lfb.org
Live well,
Natalie Moore
Managing editor, Living Well Daily
Ed. Note: Please send your feedback: nmoore@lfb.org – and click here to like us on Facebook.
Sources
[1] Butter vs Margarine – Why I Trust Cows More Than Chemists
[2] How To Survive The Supermarket
[3] Guidelines for Organic Certification of Dairy Livestock

Written By Natalie Moore
Natalie Moore is a dedicated health researcher with a passion for finding healthy, natural, and science-based solutions. After a decade of direct healthcare experience in western and natural medicine, she was involved in public health research before joining Living Well Daily.
View More Free Articles
Can't Shake Negative Thoughts? Check Your GUT First
Everyone struggles sometimes to stay positive or see the bright side of things. It’s part of being human. You might think those negative thoughts start in your brain—but it’s more complicated than that. A simple change to your daily habit can help dial down those negative feelings. New research suggests that this simple strategy could...
Repair Your Gut Barrier With the “Sunshine Cure”
Happy Fourth of July! As you celebrate with sunshine, good food, and great company, don’t forget—those summer rays aren’t just lifting your spirits… they’re also working behind the scenes to protect your gut and boost your health. Your gut health is more important than most people realize. It directly affects your overall well-being—from immunity to...
The 5 Health Numbers Your Doctor Wishes You'd Track
Have you ever been told you should “advocate” for yourself when it comes to your healthcare and wondered what that really means? It’s not just a buzzword—it’s a powerful concept that empowers you to take charge of your own health journey. In fact, it could save your life. Being your own best health advocate starts...
Do THIS Every 20 Minutes to STOP Digital Eye Strain
Our eyes are under assault—they are the true victims of our current digital age. And it’s because we are constantly glued to screens… phones, tablets, computers, TVs—you name it. Unfortunately, that screen time is taking a serious toll. Digital eye strain affects millions worldwide. In fact, up to 50 percent of computer users could develop...
Mailbag: The Calcium Mistake That's Hardening Your Arteries
“What type of calcium is best to take with bisphosphonates for osteoporosis? I know some varieties can build up in arteries. Thanks for the help.” —Bone Builder Hi Builder, When a patient asks me about calcium, I ask them a peculiar question in return… “Ever wonder how elephants and giraffes build and maintain their massive...
Doctor-Approved Method to Ditch Blood Pressure Meds
In a world where drug solutions dominate healthcare, it’s refreshing to discover that best remedies sometimes don’t involve a single pill. A groundbreaking study shows simple relaxation techniques could be your secret weapon against one of America’s deadliest health conditions. Best of all? It’s free, easy to start right away—and your results are bound to...
Trouble Hearing? Your Heart Could Be at Risk
With research exploding and data pouring in, scientists are uncovering some weird (and surprisingly helpful) health connections. Today’s odd couple? Hearing loss and heart failure. Turns out your ears and your ticker are more connected than you ever imagined. A major study published in the journal Heart looked at over 164,000 people for nearly a...
Stay Up Late? It Could Destroy Your Mental Health
If you dread mornings but come alive at night, there’s concerning new research you need to know about. A recent study found that “night owls” are at higher risk for depression. But before you rush to set your alarm to get up with the sun tomorrow, there’s more to the story… Chronotypes are essentially your...
Go from Flabby to Fit with this Common Vitamin
If you’re like many of us, you woke up one day, looked in the mirror, and realized you’re no spring chicken anymore. Even worse—when you weren’t paying attention—it seems you somehow misplaced the muscles of your youth and have gone from fit to flabby. Aging has a way of humbling us like that. But scientists...
Seasonal Allergy “Off Switch” Discovered in the GUT
“Doc, why am I suddenly suffering from seasonal allergies when I’ve never had them before?” It’s a question I get all the time—and my answer might surprise you. Stop looking up at the trees—and start looking down at your gut… Your sneezing fits, itchy eyes, and runny nose might have more to do with what’s...