Year 2, Day 342: Butter or Margerine?

From the South Beach Newsletter (BTW, I think you're always better off with the natural alternative than the chemical one, unless you have special needs—Ed.)

Which Is Better: Butter or Margarine?

In commercials and supermarkets across the country, butter and margarine face off in an effort to win consumers. But which is considered South Beach Diet®-friendly?

Trans-fat-free margarine. The reason lies in the different types of fat they contain. Butter, made from animal fats, is high in artery-clogging
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saturated fats. Margarine, on the other hand, is made with vegetable oil, so it contains mainly polyunsaturated fat. But don't be deceived! While margarine contains less saturated fat than butter, the hard varieties (like stick margarine) are high in dangerous trans fats.

Trans fats are manufactured through a process called hydrogenation, in which liquid vegetable oils are transformed into solid fats. Trans fats are used in foods like crackers, cookies, and pastries to improve flavor and texture, and to extend their shelf life. Like saturated fats, trans fats raise LDL (the "bad") cholesterol, but trans fats have also been proven to lower levels of HDL (the "good") cholesterol. Therefore, trans fats may pose greater health risks than saturated fats.

Still, when it comes to spreads, butter isn't best! The healthiest choice is a trans-fat-free liquid or tub margarine. And, as of January 2006, the Food and Drug Administration required the trans-fat content of packaged foods to be included on the nutritional information panel, so it's easy to make an informed decision about which product to buy. (Be aware that companies can petition the FDA for an extension on the labeling requirement, so a product might not be trans-fat-free unless it specifically says so on the package.)

If you've been diagnosed with high cholesterol, you may elect to use one of the cholesterol-lowering margarine spreads made with phytosterols, also known as plant stanol esters. This compound, which is found in sources like soybean oils, can assist in reducing blood cholesterol levels. One last piece of advice: Use all fats in moderation.


Breakfast
Kashi Go Lean!
Heritage Flakes
Blueberries
Banana
Unsweetened Soy Milk
Coffee

Snack
4 Beef Jerky
2 oz 50% Jalapeno Cheddar
1 Fuji Apple
10 Almonds

Lunch: Russos ($5.45)
Romaine, Grape Tomatoes, Broccoli, Mushrooms
Red Onion, Red Pepper, Feta, Chicken
Balsamic Vinegar, Pepperoncini

Dinner
Blue Ribbon BBQ plus salad

I love BBQ, and amazingly I'm on Chowhound and read over and over about how Blue Ribbon makes bad ribs or they chop their pork instead of pull it. I love the detail that these folks can review food at, but honestly there is not a bitter BBQ joint in the area, so I think that has to count for something. We used to love East Coast Grill before Jake & Earls split off and became their own restaurant (which has since been sold to a separate company that's running its good reputation and unbelievable location in Waltham into the ground). I was a Redbone's fan, but I recognize that the saucy rib is not for everyone. Porterhouse BBQ was never a real contender and that's really it. Every other place is really no better than an Applebee's (see Village Smokehouse, etc.). For more on BBQ in Boston (and New England) go to http://www.pigtrip.net/.