Butter and margarine have long been kitchen staples across Europe. In some countries, butter is an essential ingredient in traditional dishes. However, the Spanish consumer organisation OCU advises against their regular use, recommending olive oil as a healthier alternative.
The OCU regularly evaluates food products consumed in Spain. A recent study assessed the health impact of butter and margarine, concluding that neither is a healthy choice, particularly when consumed frequently.
Why butter scores poorly
Butter, made from milk fat, contains high levels of saturated fats. While these fats provide energy, excessive intake can increase the risk of cardiovascular diseases. The Nutri-Score, a food rating system that assesses nutritional value, gives butter a low rating of D or even E—the worst possible scores.
Is margarine a better option?
Margarine, a plant-based alternative, contains less saturated fat than butter. However, it is often highly processed and may include additives and hydrogenated fats, which are not always beneficial for health. Depending on the brand and ingredients, margarine typically scores between C and D in the Nutri-Score system.
Olive Oil is the healthier alternative
The OCU recommends extra virgin olive oil, a fundamental part of the Mediterranean diet, as the best replacement for butter and margarine. Olive oil is rich in unsaturated fatty acids that support heart health and circulation. It also contains antioxidants and has anti-inflammatory properties that benefit metabolism.
In Spain, extra virgin olive oil is a key ingredient in everyday meals. A typical breakfast consists of toasted bread with olive oil and fresh, grated tomato. Salads are usually dressed with olive oil and vinegar. It is also commonly used in traditional dishes such as gambas pil pil, where prawns are sautéed in olive oil with garlic and chilli, or ajo blanco, a cold almond and garlic soup enriched with olive oil.
Although butter is becoming more common in Spanish cuisine, olive oil remains a key element of a healthy diet. The OCU stresses that butter should not replace olive oil in cooking. Instead, olive oil can be used for frying, baking, and as a spread. It also enhances the flavour of many dishes, making it a versatile choice in the kitchen.
Returning to the Mediterranean diet
The OCU’s advice is clear: reducing saturated fats and processed foods leads to better health. For Spaniards, this means embracing their traditional diet by prioritising olive oil. Extra virgin olive oil not only promotes well-being but also enhances the flavour of meals, making it an ideal choice for conscious and healthy eating.