Fats are a crucial nutritional component, as they provide necessary energy and aid in the absorption of vitamins A, D, and E. In our diets, what’s essential is not so much the quantity, but the quality of consumed fats. Replacing saturated fatty acids with polyunsaturated and monounsaturated fatty acids significantly reduces the risk of lipid disorders or the development of atherosclerosis, leading to heart problems. Therefore, dietitians encourage the use of margarine, which allows the consumption of saturated fats to be reduced by up to half.
“Fats in the diet are very important. They are a building material, so they are necessary for growth and development. If they are good fats, they are a source of good energy. They build many hormones that condition the proper functioning of our body,” explains Dr. Katarzyna Okręglicka, a dietitian from the Department of Social Medicine and Public Health at the Medical University of Warsaw in an interview with Newseria Biznes agency.
The total fat intake for adults should amount to 20–35% of the calories consumed each day, and slightly more for children. At the same time, less than 10% of calories should come from saturated fatty acids (SFA) present in full-fat dairy products, fatty meats, animal fats or palm oil.
“Saturated fatty acids, when consumed excessively, significantly influence the risk of developing cardiovascular diseases. They also increase the risk of diseases such as diabetes or cancer. They should therefore be significantly limited in our diet. We should watch out for them and the less we have in our diet, the more beneficial it’ll be,” the dietitian evaluates. “We should rely on monounsaturated and polyunsaturated fats as the healthier ones.”
As she emphasizes, the recommendation to reduce the share of SFA in the diet has been supported by the American Heart Association/American College of Cardiology and the National Lipid Association and is consistent with global recommendations issued by WHO.
Monounsaturated fatty acids (MUFA), which contain one double bond in the fatty acid chain, help to lower LDL, the “bad” cholesterol levels in the blood. Their sources are vegetable oils, nuts, seeds, or avocados. Polyunsaturated fatty acids (PUFA) help to lower blood pressure and reduce inflammation. Omega-3 and omega-6 are types of PUFA, responsible for a healthy brain, heart, skin, and hair. Omega-3 acids should represent 0.5–1% of the total number of calories, and omega-6 acids should make up 4 to 10% of the total daily calorie intake. They also belong to the so-called essential fatty acids (EFAs) that the body cannot produce by itself.
In preventive health, the choice of optimal sources of fat is very important. Reducing the consumption of products containing animal fats and replacing them with plant sources reduces the risk of lipid disorders or the development of atherosclerosis.
“Current recommendations of scientific societies and many experts point to the fact that we should rely primarily on good sources of fat, like plant-based fat. Significant sources would be, for example, rapeseed oil or olive oil, seeds, nuts, or soft tub margarines as a good source of monounsaturated and polyunsaturated fats with a low content of saturated fats and trans fats,” emphasizes Dr. Katarzyna Okręglicka.
As the expert points out, there are still many myths about “bad” margarine – many consumers are convinced that it is one of the sources of harmful trans fats, formed in the process of hardening vegetable oils. However, it is no longer justified. The dietitian emphasizes that for several years, new generation products introduced to the Polish market have been characterized by their low content. EU law additionally protects consumers. In 2019, a regulation was adopted which sets the maximum content of trans fats in foods – at the level of 2g of trans fats per 100g of fat. This law came into force two years later.
“For many years, consumers in the Polish market have been offered increasingly better quality soft, tub margarines, and from April 2021, we even have clear European guidelines, which state that margarines, but also other fats that are produced, must be a beneficial source of fats,” explains the dietitian.
As can be seen from the comparison prepared by the expert, margarines can be a healthy part of our diet. They can also be an important source of essential fat-soluble vitamins, such as vitamin A, D, and E. Some have the addition of plant sterols or stanols, which help to lower cholesterol levels in the blood.
“Margarines have reduced amounts of saturated fats and additionally very low content of trans fats, which do not pose a threat to our health. Therefore, in light of current research, if consumers, patients want to choose fat products for spreading, soft, tub margarines are definitely a favorable option in their diet,” convinces Dr. Katarzyna Okręglicka.
