- 1. Working directories
- 2. Margarine
- 2.1. Butter vs. Margarine: Which Is Healthier?
- 2.2. How Does Butter Affect My Cholesterol Levels?
- 2.3. IS MARGARINE HARMFUL? 6 SECRETS THEY DON’T TELL YOU!
- 2.3.9. WHAT ABOUT “HEART HEALTHY” SUBSTITUTES?
- 2.3.10. PIN IT!
- 2.4. The truth about fats: the good, the bad, and the in-between
Working directories
- 如何創建自己的自定義Linux發行版。 Linux成癮者
- linux live-usb的终极制作 - 天国神族
- Ubuntu Live CD 个性化定制全程图解 · LinuxTOY
- 定制个性化Live CD_weixin_30363981的博客-CSDN博客
1 | also installing the dependencies |
Margarine
人造黄油的迷思
首先是针对黄油的传说。基本逻辑是，由于脂肪不是好东西，饱含脂肪的黄油肯定不是好东西。不过，最近的观察表明，单独的黄油对于人体健康的影响，说不上正面，也说不上负面。甚至，动物脂肪对于人体健康的影响也是充满着矛盾。
人造黄油(Margarine)被人诟病的有4点：
- 含有不饱和脂肪酸
- 含有反式脂肪酸
- 含有人工添加的维生素
- 含有人工色素
分别说明一下：
- 含有不饱和脂肪酸：黄油中是饱和脂肪酸。人造黄油中的不饱和脂肪酸占比不到20%。因此食用等量的黄油和人造黄油，饱和脂肪酸的摄入量差别没有想象的大。
- 含有反式脂肪酸：早期的合成方式，可以想成反式脂肪酸，同时，反式脂肪酸不能被人吸收，被吹成减肥神品。FDA曾经发文禁止反式脂肪酸，但接近一半的美国生产商可以申请继续生产含有反式脂肪酸的人造黄油。最新的合成方式已经避免了反式脂肪酸的产生，因此反式脂肪酸已经不是新式人造黄油的痛点。
- 含有人工添加的维生素：维生素以及其他添加剂曾经是人造黄油的另一个神话。近来的研究已经否认了这些添加的健康因素。
- 含有人工色素：曾经是被诟病的痛点。但，大量食品中也含有该类添加剂，不能说一定有害。
Butter vs. Margarine: Which Is Healthier?
Written byKris Gunnars, BSc—Updated on April 17, 2018
- What Are Butter and Margarine?
- Benefits of Butter
- Risks of Eating Butter
- Benefits of Margarine
- Risks of Eating Margarine
- Bottom Line
A massive amount of nutrition misinformation exists on the internet.
Some of it is based on poor research or incomplete evidence, while other information may simply be outdated.
The professionals themselves may even tell you things that seem to directly contradict something you read the other day.
A good example of a subject no one seems to agree upon are the health effects of butter and margarine.
This article compares the two, looking at both sides of the debate.
What Are Butter and Margarine?
Butter is a traditional dietary staple made by churning cream.
It’s mainly used as a frying fat, spread or component of sauces, cakes and pastries.
As a concentrated source of milk fat, it’s mostly composed of saturated fat.
Because of studies associating a high intake of saturated fat with an increased risk of heart disease, public health authorities started recommending that people limit their consumption of butter in the 1970s.
Margarine is a processed food that is designed to taste and look similar to butter. It is often recommended as a heart-healthy replacement.
Modern types of margarine are made from vegetable oils, which contain polyunsaturated fats that can lower the “bad” LDL cholesterol when used instead of saturated fat.
Sincevegetable oilsare liquid at room temperature, food scientists change their chemical structure to make them solid like butter.
For the past few decades, a process known as hydrogenation has been used to harden the vegetable oils in margarine.
Hydrogenation increases the oil’s saturated fat content, but unhealthy trans fats are formed as a side product (1Trusted Source).
A more recent process called interesterification achieves similar results without forming any trans fats (2Trusted Source).
In addition to hydrogenated or interesterified vegetable oils, modern margarine may contain several food additives, including emulsifiers and colorants.
Put simply, modern margarine is a highly processed food product made from vegetable oils, while butter is basically concentrated dairy fat.
SUMMARY
Butter is a dairy product made by churning cream. Conversely, margarine is a product designed to imitate butter. While butter is mainly composed of dairy fat, margarine is typically produced from vegetable oils.
Health Benefits of Butter
Buttermay contain several nutrients not found in many other foods.
For example, butter from grass-fed cows may provide some vitamin K2, which has been associated with improved bone health (3Trusted Source,4Trusted Source).
In fact, butter from grass-fed cows appears to be a better source of many nutrients than butter from cows fed grains.
Grass-Fed Butter is Nutritious
The health effects of butter largely depend on the diet of the cows it came from.
Cows eat grass in their natural environment, but in many countries, their menu is largely based on grain-based feeds.
Butter from grass-fed cowsis much more nutritious. It contains more:
- **Vitamin K2:**This little known vitamin may help prevent many serious diseases, including cancer, osteoporosis and heart disease (5Trusted Source,6Trusted Source,7Trusted Source).
- **Conjugated Linoleic Acid (CLA):**Studies suggest that this fatty acid can have anti-cancer properties and help lower your body fat percentage (8Trusted Source,9Trusted Source,10Trusted Source).
- **Butyrate:**A short-chain fatty acid found in butter that’s also produced by bacteria in the intestine. It can fight inflammation, improve digestive health and may help prevent weight gain (11Trusted Source,12Trusted Source,13Trusted Source).
- **Omega-3:**Grass-fed butter has less omega-6 and more omega-3, which is important because most people are already eating way too much omega-6 fat (14Trusted Source).
Nonetheless, butter is generally consumed in small amounts, and its contribution to the total dietary intake of these nutrients is low.
SUMMARY
Butter from grass-fed cows contains much greater amounts of heart-healthy nutrients than butter from grain-fed cows.
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Risks of Eating Butter
Some experts are worried about the large amounts of saturated fat and cholesterol in butter and advise people to limit their intake.
High in Saturated Fat
For decades, butter has been demonized for its highsaturated fatcontent.
It’s composed of around 50% saturated fat, while the rest is mainly water and unsaturated fat.
Observational studies investigating the association between saturated fat and heart disease have provided mixed results (1Trusted Source,15Trusted Source,16Trusted Source,17Trusted Source,18Trusted Source).
A recent review of studies concluded that eating less saturated fat is linked to a 17% reduced risk of heart disease when it’s replaced with polyunsaturated fat (19Trusted Source).
Conversely, switching saturated fat out for carbs or protein appears to have no effects (19Trusted Source).
As a result, some experts doubt that saturated fat intake is really a cause for concern. Others are still convinced that excessive saturated fat intake is a risk factor for heart disease (20Trusted Source).
In fact, health authorities have advised people to limit their saturated fat intake for decades.
Proponents of this popular opinion often point to studies showing that saturated fat increases levels of “bad” LDL cholesterol.
While it’s true that saturated fat promotes higher levels of LDL cholesterol, the story is a bit more complex (21Trusted Source).
Interestingly, some scientists believe that eating saturated fat may actually havesome benefits, including improving the blood lipid profile.
It may raise “good” HDL cholesterol and change LDL cholesterol particle size from small and dense to large, which is considered more benign (22Trusted Source,23Trusted Source,24Trusted Source).
No strong evidence supports claims that a high intake of butter or other dietary sources of saturated fat are directly responsible for heart disease (25Trusted Source).
However, more high-quality research is needed before scientists can fully understand saturated fat metabolism and its relevance to heart health.
SUMMARY
High intake of saturated fat has been linked to an increased risk of heart disease, but the evidence is inconsistent. The issue is one of the most controversial in nutrition science.
High in Cholesterol
Butter is also high in cholesterol.
A high intake of cholesterol wasonce thoughtto be a major risk factor for heart disease.
This concern was based on studies showing that high blood levels of cholesterol were associated with an increased risk of heart disease (26Trusted Source).
However, it’s now clear that getting moderate amounts of cholesterol from the diet doesn’t raise its blood levels in most people. The body compensates by producing less.
Normally, this keeps its blood levels in the normal range, although a very high intake may still cause a moderate rise in blood cholesterol levels (27Trusted Source,28Trusted Source,29Trusted Source).
Public health authorities have advocated low-cholesterol diets for decades.
These guidelines especially apply to people with familial hypercholesterolemia, a genetic condition that causes abnormally high blood cholesterol levels (30Trusted Source).
Nevertheless, dietary strategies seem to have a limited effect in this group (31Trusted Source).
Scientists continue to debate the role of dietary cholesterol in heart disease, but the concerns have been decreasing in recent years (29Trusted Source,32Trusted Source).
SUMMARY
Butter is high in cholesterol. However, it has limited effects on blood cholesterol levels in most people.
Health Benefits of Margarine
The health benefits of margarine depend on what kind of vegetable oils it contains and how it is processed.
May Be High in Polyunsaturated Fat
Most types of margarine are high in polyunsaturated fat. The exact amount depends on what vegetable oils were used to produce it.
For example, soybean oil-based margarine may contain approximately 20% polyunsaturated fat (33Trusted Source).
Polyunsaturated fat is generally considered healthy. It may even have benefits for heart health when compared to saturated fat.
Case in point, replacing saturated fat with polyunsaturated fat has been associated with a 17% reduced risk of heart problems, but no significant effect on the risk of death from heart disease (34Trusted Source,35Trusted Source).
SUMMARY
Margarine is often rich in polyunsaturated fat. Studies show that eating polyunsaturated fat instead of saturated fat may reduce the risk of heart problems.
May Contain Plant Sterols and Stanols
Some margarines are enriched withphytosterolsor stanols. Vegetable oils are also naturally rich in these compounds.
Phytosterol-enriched margarines lower total and “bad” LDL cholesterol, at least in the short term, but they may also decrease ”good” HDL cholesterol (36Trusted Source,37Trusted Source).
However, most studies haven’t detected a significant association between total phytosterol intake and heart disease risk (38Trusted Source,39Trusted Source).
It’s important to stress the difference between risk factors and hard outcomes.
SUMMARY
Vegetable oil-based margarine is often rich in phytosterols. While phytosterols may reduce the levels of LDL cholesterol, they don’t seem to affect heart disease risk.
Risks of Eating Margarine
Although margarine may contain some heart-friendly nutrients, it often contains trans fat, which has been associated with an increased risk of heart disease and other chronic health issues (1Trusted Source).
May Be High in Trans Fats
Vegetable oils are not solid at room temperature like butter.
To make them solid for use in margarine, food scientists chemically change their structure using a process known as hydrogenation.
This involves exposing the oils to high heat, high pressure, hydrogen gas and a metal catalyst.
Hydrogenation changes some of the unsaturated fat into saturated fat, which is solid at room temperature, and also increases the product’s shelf life.
Unfortunately,trans fatis formed as a side product. A high intake of industrial trans fats has been linked to an increased risk of chronic disease (1Trusted Source).
For this reason, health authorities strongly advise people to limit their consumption of it.
Additionally, the FDA is implementing a ban on trans fat in all processed foods, although food producers can apply for an exception.
As a result, many food producers have started using a new technique to harden the vegetable oils in margarine.
This method is called interesterification. It replaces some of the unsaturated fats in the oil with saturated fat (2Trusted Source).
Interesterified vegetable oils are considered healthier than hydrogenated oils because they contain no trans fats.
If you prefer margarine over butter, try to select trans-fat-free varieties. If it says “hydrogenated” anywhere on the ingredients list, avoid it.
SUMMARY
Many margarines are high in trans fat, which is linked to an increased risk of chronic disease. However, because of negative publicity and new laws, trans-fat-free margarines are becoming increasingly common.
May Be High in Omega-6 Fat
Many types of polyunsaturated fats exist.
They are often divided into categories based on their chemical structure. Two of the most common are omega-3 and omega-6 fats.
Omega-3 fatsare considered anti-inflammatory, meaning they act against inflammation. Conversely, eating too much omega-6 fat may promote chronic inflammation.
Based on ancestral diets, theoptimal ratio of omega-6 to omega-3is estimated to be around 1:1.
If this ratio has any health relevance, people are eating far too much omega-6 fat today. In fact, the ratio is estimated to be as high as 20:1 in developed countries (40Trusted Source).
Observational studies have linked a high intake of omega-6 fat to an increased risk of obesity and chronic diseases, such as heart disease and inflammatory bowel disease (41Trusted Source).
However, analyses of controlled studies conclude that linoleic acid — the most common omega-6 fat — doesn’t affect blood levels of inflammatory markers (42Trusted Source,43Trusted Source).
Because of this inconsistency, it’s unclear whether a high intake of omega-6 fats is really a cause for concern. More research is needed.
Vegetable oils that are especially high in omega-6 fat include sunflower, corn, soybean and cottonseed oils.
If you are worried about eating too much omega-6 fat, avoid eating margarine containing these oils.
SUMMARY
Margarine is often very high in polyunsaturated omega-6 fatty acids. Some scientists believe excessive omega-6 intake may promote inflammation, but controlled studies do not support this theory.
The Bottom Line
Butter and margarine look similar and are used for the same purpose in the kitchen.
However, their nutritional profiles differ. While butter is high in saturated fat, margarine is rich in unsaturated fat and sometimes trans fat.
The health effects of saturated fat are highly controversial, and its role in heart disease has been downplayed in recent years.
Conversely, scientists agree that trans fats, which are found in some margarines, raise the risk of chronic disease. For this reason, trans-fat-free margarines are becoming increasingly common.
If you prefer margarine over butter, make sure to choose trans-fat-free brands and select products made with healthy oils, such as olive oil.
If butter is your favorite, consider buying products made from grass-fed cow’s milk.
In the end, there is no clear winner, but I personally prefer foods that are less processed, like butter.
Whatever you choose, consume these products in moderation.
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How Does Butter Affect My Cholesterol Levels?
Medically reviewed byNatalie Butler, R.D., L.D.—Written by Annette McDermott—Updated on February 14, 2017
Overview
If you’re concerned about high cholesterol, you may wonder if eating butter will have a negative impact on your cholesterol. Butter is a dairy product made primarily from milk fat. It also contains small amounts of water and milk solids. Most of the fat in butter is saturated fat.
At one time, people with high cholesterol were told to avoid butter since it’s high in saturated fat. Saturated fat has been linked to an increase in low-density lipoprotein (LDL). LDL cholesterol is sometimes called bad cholesterol, and can increase risk of heart disease and stroke. The other type of cholesterol is high-density lipoprotein (HDL), and it’s sometimes called good cholesterol.
RecentresearchTrusted Source, however, has caused medical experts to re-evaluate their previous stance on the impact of saturated fat and butter on cholesterol and heart health.
Learn more: Does high cholesterol cause heart disease? »
What does the research say?
Products such as butter that contain saturated fat have historically been linked to high LDL cholesterol, high total cholesterol, and heart disease. But according to a2014 systematic review and meta-analysisTrusted Source, research doesn’t support a definite link between saturated fat and an increased risk of heart disease and stroke. Instead, your ratio of LDL and HDL levels may be more important than your total cholesterol number or your LDL level alone.
That doesn’t mean you should eat all the saturated fat you want. TheAHAstill recommends people concerned about their LDL cholesterol keep their saturated fat intake to no more than 5 to 6 percent of total calories. Other organizations recommend less than 10 percent. The AHA also supports replacing butter with healthy plant fats, such as avocados and olive oil, instead of refined carbohydrates, which can worsen heart health.
How much cholesterol is in butter?
One tablespoon ofunsalted butterTrusted Sourcehas 31 milligrams (mg) of cholesterol. To put this in perspective, the United States Department of Agriculture’s previous recommendation was to consume between100 – 300 mgof cholesterol a day. Evidence doesn’t support that dietary cholesterol in food plays a significant role in blood cholesterol levels, however.
IS MARGARINE HARMFUL? 6 SECRETS THEY DON’T TELL YOU!
Is Margarine Harmful? Or, to put it another way, is margarine bad for you?
Let’s take a look at what margarine is, the side effects of margarine, and the disadvantages of margarine.
My mother had a mild heart attack the week before Thanksgiving and was found to have an 85% blockage in one of her coronary arteries.
She was put on a low-fat diet which contained margarine.
IS MARGARINE GOOD OR BAD?
What food do you think of as being full fat? For me, it is butter, rich creamy butter. Unfortunately, butter is a big no-no on a heart healthy diet.
So, when looking for a “heart healthy” alternative to butter, margarine is recommended - according to the doctors!
After all, who would want butter, full of fat and saturated fats at that! At the risk of being politically incorrect, saturated fats are good for you! But margarine …
According to theFree Dictionary:
A fatty solid butter substitute consisting of a blend of hydrogenated vegetable oils mixed with emulsifiers, vitamins, coloring matter, and other ingredients.
[French, from Greek margaron, pearl] And…A substitute for butter, prepared from vegetable and animal fats by emulsifying them with water and adding small amounts of milk, salt, vitamins, colouring matter, etc
WHAT IS MARGARINE?
From the above quote, we see that margarine is made up of the following:
- Hydrogenated vegetable oils and possibly some animal fats mixed with emulsifiers
- Salt
- Vitamins
- Coloring
- Other ingredients
Hydrogenation is the process used to make liquid vegetables oil solid.
Hydrogenation increases the oil’s saturated fat content, but unhealthy trans fats are formed as a side product. (1)
THE HISTORY OF MARGARINE
Margarine was created in 1870 by a Frenchman from Provence, France – Hippolyte Mège-Mouriez – in response to an offer by the Emperor Louis Napoleon III for the production of a satisfactory substitute for butter.
He used margaric acid, a fatty acid component isolated in 1813 by Michael Chevreul and named because of the lustrous pearly drops that reminded him of the Greek word for pearl, margarites - and - he claimed the Emperor’s prize.
Margarine has had a colorful history to say the least!
In fact, at different points in history:
- 27 states prohibited the manufacture or sale of colored margarine
- 24 imposed some kind of consumer tax
- 26 required licenses or otherwise restricted margarine sales
But, with advertising and new packaging, it reached consumers who eagerly devoured the fake stuff.
1998 marked the 125th anniversary of the U.S. patent for margarine.
LOW-FAT MYTH
Everywhere we turn we hear how good a low-fat diet is for us - from television commercials to the American Heart Association.
But, looking at the nation as a whole shows a different picture than what the medical community proports.
In the 1960s, fats and oils supplied Americans with about 45 percent of calories - about 13 percent of adults were obese and under 1 percent had type 2 diabetes.
Today, Americans take in less fat, getting about 33 percent of calories from fats and oils - yet 34 percent of adults are obese and 11 percent have diabetes, most with type 2 diabetes.
It is time to expose the myth that a low-fat diet is good for you!
Low-fat isnotwhat the human body needs - In fact it is harmful!
QUALITY OF FAT IS IMPORTANT
Not all fats are created equal as is the case with butter made from the milk of grass fed cows vs the butter made from grain fed cows.
According toHealthline:
Butter from grass-fed cows contains much greater amounts of heart-healthy nutrients than butter from grain-fed cows.
IS MARGARINE HARMFUL - 6 SECRETS ABOUT MARGARINE “THEY” DON’T TELL YOU:
1. MARGARINE IS HIGH IN TRANS FATTY ACIDS.
The disadvantage of true margarine is the trans fat level. (butter vs. margarine)
A study done in Boston, at the Harvard School of Public Health showed that trans-fatty acids do increase the risk of heart attack.
In fact, the risk of heart attackmore than doubledbetween those who ate the most and those who ate the least foods containing vegetable oil trans-fatty acids.
The more solid a margarine is at room temperature, the more trans fat it contains, as much as 3 grams per tablespoon.
Even the improved brands, such as Smart Balance, are full of:
- artificial ingredients
- synthetic vitamins - which do nothing to boost your immune system (as those found in real butter do)
- artificial colors - because without them the products don’t appeal to customers
2. MARGARINE ACTUALLY CONTRIBUTES TO HEART ATTACKS.
Another study done by the Harvard School of Public Health asked people how much margarine they ate.
Once the answers were recorded they waited to see what they died from.
Amazingly, people who ate as little as three pats of margarine a day had twice the heart-attack rate of those who ate less than a pat a day,far worse than those who ate lard or butter. (3)
3. MARGARINE INCREASES CHOLESTEROL.
Not only does margarine increase total cholesterol, it also increases the LDL (the bad cholesterol). Source:butter versus margarine (harvard.edu)
If that were not enough, margarine lowers the HDL which is the good cholesterol!
4. MARGARINE LOWERS QUALITY OF BREAST MILK.
Studies show how a mother’s eating of trans fats affects the level of trans fats in her milk.
One study, for example, comparing Canadian breast milk to Chinese breast milk found that Canadian mothers had 33 more trans fats in their milk than the Chinese mothers.
So trans fats consumptions may affect the quality of breast milk. (5)
5. MARGARINE DECREASES IMMUNE RESPONSE.
According to Dr. Mary Enig, author ofKnow Your Fats (affiliate link), consuming trans fatty acids
Affects immune response by lowering efficiency of B cell response and increasing proliferation of T cells.
This decreases the body’s immune response.
6. DECREASES INSULIN RESPONSE.
Actually, the trans fats can increase blood insulin levels, which increases the risk for diabetes. (6)
MARGARINE DISADVANTAGES
So, let’s summarize the disadvantages of margarin that help us decide if margarine is good or bad.
Margarine:
- Is high in trans fatty acids.
- Contributes to heart attacks.
- Increases cholesterol.
- Lowers quality of breast milk.
- Decreases immune response.
- Decreases insulin response.
MISTAKE IN RESEARCH
So, if margarine is actually bad for us, how did it get to be so popular? Pure and simple - money!
Margarine gained popularity beginning with America’s entry into World War I when there was a shortage of fats and cost of living was high.
Therefore, a cheaper alternative to the more expensive butter was quickly received by the uninformed public.
Dr. Mary Enig discovered during her research that the studies linking saturated fat to heart disease were wrong.
Saturated fats along with trans fats (partially hydrogenated fats) had been grouped together because of there similar chemical structure. This was done for analytical purposes.
THESE “MINOR” DIFFERENCE, HOWEVER, MADE ALL THE DIFFERENCE IN THE WORLD TO THE CONCLUSION OF THE RESEARCH.
Dr. Enig found that when separated into different groups,saturated fats were found to have NO LINK to heart diseasewhiletrans fats were found to have a very strong link!
Unfortunately, when Dr. Enig tried to make others aware of the mistake, she was cast out.
Naturally the edible oil industry whose profits she so threatened opposed her findings and she found herself unable to get grants, funding, or even a job.
Fortunately for us, she has continued her research quietly and is now on the board of the Weston A. Price Foundation.
WHAT ABOUT “HEART HEALTHY” SUBSTITUTES?
You might be tempted to compromise with heart healthy oil blends. But, think again!
The word “Smart” should be taken out of Smart Balance!
As mentioned earlier not only is it:
- full of artificial ingredients
- synthetic vitamins which do nothing to boost your immune system (as those found in real butter do)
- artificial colors
But, the process to make them is called “interesterification” which may be even more dangerous to health than trans fats!
Source:what are interestified fats
You can read more about the process atwhat is interestification.
So, back to my question - is margarine harmful?
Personally, I’m sticking with the natural stuff from now on! How about you?
PIN IT!
The truth about fats: the good, the bad, and the in-between
Updated: December 11, 2019
Avoid the trans fats, limit the saturated fats, and replace with essential polyunsaturated fats
Image: vasata/Getty Images
Why are trans fats bad for you, polyunsaturated and monounsaturated fats good for you, and saturated fats somewhere in-between? For years, fat was a four-letter word. We were urged to banish it from our diets whenever possible. We switched to low-fat foods. But the shift didn’t make us healthier, probably because we cut back onhealthy fatsas well as harmful ones.
You may wonder isn’t fat bad for you, but your body needs some fat from food. It’s a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, andinflammation. For long-term health, some fats are better than others. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle.