When it comes to choosing the right spread for your child’s meals, the conversation often focuses on butter vs margarine. For years, margarine has been marketed as the healthier option simply because it is made from less saturated oils that are heart healthy. Some people even go as far as saying that butter is dangerous for children. But what if we have been making this choice blindly?
In our Nutrition4kidsng community, this is a question that comes up often. Many parents want to make better choices for their children but are unsure where to start. To help, we have broken down the differences between butter and margarine, how each one is made, what they contain, and how you can make more informed decisions about which one to include in your child’s diet.
Butter vs Margarine for Children: A Quick Look at The Basics
Margarine is not a naturally occurring food. It was developed as a cheaper alternative to butter. Although it is made from vegetable oils, which are liquid at room temperature, manufacturers use a process called hydrogenation to make it solid and spreadable.
Hydrogenation involves exposing oils to very high heat and pressure while adding hydrogen. This process often leads to the formation of trans fats, which have been linked to:
- Heart disease,
- High cholesterol
- Behavioural concerns in children.
However, it is important to note that in some countries including Nigeria, trans fats have been banned or limited, prompting manufacturers to explore other methods of producing margarine.
Methods include using fully hydrogenated oils, interesterification, and newer techniques such as oleogels to achieve a spreadable product without the harmful trans fats.
This unfortunately, doesn’t improve the quality of margarine, as some brands can contain partially hydrogenated oils which still produce trans fats, so reading ingredient labels is key in such cases.
Butter, on the other hand, is made by churning cream or milk until it solidifies. It is a natural product with no need for complicated processing or chemical alteration. This simplicity is part of what sets it apart nutritionally and practically.
Ingredients Comparison: Butter vs Margarine for Children
Butter typically contains just a few ingredients:
- Milk,
- Cultures, and
- Sometimes salt.
Margarine, however, comes with a much longer ingredient list. It usually contains
- Vegetable oils
- Palm stearin
- Colourants
- Emulsifiers
- Preservatives like BHA and TBHQ
- Artificial flavouring
- Trans fats.
BHA and TBHQ are also used in products like paint and cosmetics and have been flagged as potential cancer risks. In children, these substances may worsen attention and behavioural challenges.
Sodium content
Both salted butter and margarine contain sodium, but margarine typically contains more. For example, salted butter usually provides around 90mg of sodium per tablespoon, while some margarines contain over 100mg per tablespoon. One key difference is transparency.
Butter’s sodium content is clearly labelled on packaging, helping parents make informed choices.
Margarine, however, does not always provide the same clarity, especially in regions where food labelling is not properly regulated.
Butter can also be salted or unsalted, providing parents with options dependent on the age of their child.
Margarine does have the same option, as most options usually contain sodium.
Fat profile
Butter contains saturated fat. Although often criticised, recent research shows that when consumed in moderation, saturated fats are not harmful. In fact, for children who need to gain weight or build strength, unsalted butter can serve as a valuable source of natural energy, supporting healthy weight gain and development.
Margarine, on the other hand, is a processed product made from vegetable oils. While it is often promoted as a heart-healthy alternative, the truth is more complex.
Depending on the brand and production method, some margarines may still contain trans fats or undergo heavy processing with additives that offer no nutritional benefit. Even those without trans fats often include artificial ingredients to create texture and extend shelf life.
Storage and shelf life
Butter melts at room temperature and must be stored in the fridge.
Margarine does not melt easily and often has an unusually long shelf life, which may raise concerns about how natural or safe it truly is.
Foods that resist decay for long periods often contain substances that are not beneficial to the body.
Alternatives for Children with Milk Intolerance
For children who cannot tolerate butter due to a milk allergy or intolerance, there are better alternatives than margarine.
Nut butters and seed mixes provide healthy fats, proteins, vitamins, and minerals without the added chemicals. Some options include:
- Cashew butter
- Peanut butter
- Nut and seed mixes
- Almond butter
- Sunflower seed butter
- Coconut butter
Making the Best Choice
Both butter and margarine should be used in moderation, but when considering which is better for a child’s health, the answer becomes clearer.
Butter is a natural fat.
Margarine is a chemically altered fat.
Choosing foods that support your child’s growth and well-being often means choosing simplicity and natural ingredients over processed options.
Many margarine brands are not fully transparent about their ingredients, and this lack of clarity can be concerning for parents who want the best for their children.
Final Thoughts on Butter vs Margarine for Children
As with all aspects of nutrition, knowledge is key. Reading labels, asking questions, and choosing foods that provide nourishment without unnecessary additives will always serve your child better.
If you would like to better understand how to build a healthier pantry, read food labels correctly, and make nourishing choices for your family, this is the kind of conversation we continue to have in our 14 days online training called the PEDs Nutrition Challenge.
Our goal is to help parents feel more confident and informed as they feed their children with meals that truly support growth and development. Click here to know more and we cannot wait to welcome you!
