Spreading Some Light on Spreads

The issue is no longer “which is better butter or margarine?”; it is “which spread is the least unhealthy and how much do you use?”. When you stand at the margarine counter, the number of choices are downright daunting.Consumers can now choose to purchase margarine by a stick, tub, squeeze bottle or spray bottle. Out of these choices are several brands; additionally,  you will find several types from the same brand e.g. light, ultra, fat free, etc...To add to the confusion, a few brands such as Promise, Smart Balance, Fleishmann’s and Spectrum  are now touting “trans-free!”.Which one do you choose? Think S.O.F.T.:• Soft- Always go for the softest spread which is found in a tub, squeeze bottle or spray bottle rather than one found in stick form. The American Heart Association recommends the use of soft margarines and spreads instead of butter and other solid fats to help reduce trans fat and saturated fat intake.• Only 60 calories or less: Compare calories to further narrow your choice. You should be able to find an acceptable spread with 50-60 calories or less per 1 tablespoon.• Fat: Choose one that has 1 gram or less saturated fat. Undue attention on individual fatty acids like “trans” creates a false impression when the focus should be a reduction in trans fatty acids, saturated fat and total fat.• Track:  Keep track of the ones you try so you can find one that satisfies your family’s personal taste preferences.When you substitute a reduced fat margarine product for butter, you can save roughly one day’s worth of saturated fat over a week’s time.The golden rule for spreads is to go lightly. You should see the food peeking through the spread; otherwise it is on too thick. Try to use less than one tablespoon per serving. Think about using a dab the size of your pinkie instead of your thumb.Here is a list of trans-free margarine products (information provided from manufacturers) :• Brummel and Brown Soft• Fleishmann’s Trans Free Spread (coming out soon).• I Can’t Believe It’s Not Butter - Fat Free, Light (if stated on tub), Spray and Squeezeable• Promise (all products)• Shedd’s Country Crock Light• Shedd’s Country Crock Squeezeable• Smart Balance (light and regular)• Spectrum Spreads (all)By Jacqueline Marcus, MS, RD, LD, FADA, private consultant in Northfield, Illinois.