Demystifying I Can't Believe It's Not Butter and Butter Substitutes

Demystifying I Can't Believe It's Not Butter and Other Butter Substitutes

For decades, I Can't Believe It's Not Butter! has been a popular butter replacement product. But is it truly a healthier option than real butter? And how does it compare to other butter substitutes like margarine or plant-based spreads?

This article will take a detailed look at I Can't Believe It's Not Butter, clarified butter, margarine, and other butter stand-ins. Well compare nutritional information, ingredients, and potential health impacts to help you decide whats best.

What is I Can't Believe It's Not Butter?

I Can't Believe It's Not Butter is a brand of non-dairy butter spread made by Unilever. The original product was introduced in 1981 as a cholesterol-free butter replacement.

It is designed to have a similar rich, creamy taste as real butter, but with fewer calories. The base ingredients are water, oils, and emulsifiers to recreate butter's texture and meltability.

There are a few varieties under the I Can't Believe It's Not Butter brand:

• Original spread
• Light spread
• Plant-based spread with olive oil
• Vegan spread with olive oil

I Can't Believe It's Not Butter Ingredients

The main ingredients in I Can't Believe It's Not Butter depend on the specific product, but typically include:

• Liquid vegetable oils like soybean, palm, canola, or sunflower
• Water
• Modified food starch
• Salt
• Natural and artificial flavors
• Annatto for color
• Vitamin A palmitate
• Potassium sorbate

Some varieties also contain milk or whey to provide a more butter-like taste. The plant-based and vegan versions use vegetable oils only.

Nutrition Comparison to Butter

Here is how a serving of original I Can't Believe It's Not Butter compares nutritionally to the same amount of salted butter:

I Can't Believe It's Not Butter:

• Calories: 70
• Fat: 7g
• Saturated fat: 2g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 90mg

Butter:

• Calories: 100
• Fat: 11g
• Saturated fat: 7g
• Trans fat: 0.4g
• Cholesterol: 30mg
• Sodium: 90mg

As you can see, I Can't Believe It's Not Butter is lower in calories, total fat, and saturated fat compared to regular butter. It contains no cholesterol.

However, butter has the benefit of being a whole food containing vitamins A, D, E and K. I Can't Believe It's Not Butter relies more heavily on additives and emulsifiers to achieve the right texture.

Potential Health Benefits

The main proposed benefits of choosing I Can't Believe It's Not Butter are:

• Fewer calories than regular butter
• Less saturated fat
• No cholesterol
• Lactose-free for those with dairy sensitivity

The plant-based varieties provide these benefits for vegans/vegetarians as well. Some versions of I Can't Believe It's Not Butter are also enriched with plant sterols to help lower cholesterol.

Potential Health Risks

However, there are some potential concerns to consider with highly processed spreads like I Can't Believe It's Not Butter:

• Highly refined vegetable oils: Canola, soybean and palm oils are often from GMO crops and heavily processed using chemicals.
• Trans fats: Products containing partially hydrogenated oils provide artery-clogging trans fats, even if the label reads 0g.
• Additives and preservatives: Ingredients like potassium sorbate, annatto coloring and mono- and diglycerides are foreign to the body.
• Gut health: Emulsifiers may damage gut bacteria leading to inflammation and health issues (1).

While lower in some fats, artificial butter spreads provide less nutrition compared to real cultured butter from grass-fed cows.

How Does It Compare to Margarine?

Margarine was created as a butter substitute and contains similar ingredients to I Can't Believe It's Not Butter.

Traditional margarine goes through a chemical process called hydrogenation, which turns liquid vegetable oils into a solid spread. This creates trans fats, which are now recognized as being very unhealthy for the heart.

To be labeled "trans fat free", margarine cannot contain more than 0.5g of trans fat per serving. However, eating multiple servings can still add up to a significant trans fat intake.

I Can't Believe It's Not Butter has the benefit of being trans fat free. But margarine and butter spreads share issues like highly processed vegetable oils and additives.

How Does It Compare to Clarified Butter?

Clarified butter, also known as ghee, is real butter with the milk solids removed. This results in a pure butterfat product.

Ghee has a very high smoke point so it does not burn or oxidize as quickly when cooking. Some of the nutritional differences include:

• Ghee is lactose-free since milk proteins are removed.
• It contains vitamins A, D, E, K while I Can't Believe It's Not Butter doesn't.
• Ghee provides CLA, a beneficial fatty acid not found in vegetable oil spreads.
• I Can't Believe It's Not Butter is lower in calories and total fat.

For those that tolerate dairy, ghee may be a healthier choice thanks to its natural vitamins and antioxidants.

Comparing Plant-Based Spreads

There are other plant-based butter spreads made from oils like olive, avocado, coconut, or nut-based oils. Some popular options include:

• Earth Balance Organic Whipped Buttery Spread
• Melt Organic Buttery Spread
• Miyokos Vegan Butter
• Flora Plant Butter

The ingredients vary but tend to include a blend of vegetable oils along with water, modified food starch, natural flavors, and salt. Some also add in nuts like cashews to mimic butter's richness.

In general, these non-dairy spreads offer similar benefits and risks to I Can't Believe It's Not Butter. They are vegan and lactose-free while providing less saturated fat than regular butter.

However, the oils undergo heavy processing. And the products rely more on stabilizers and emulsifiers to create the desired texture.

Healthiest Types of Butter

For optimal nutrition and health, studies suggest that using real, minimally processed forms of butter may be advantageous:

Grass-Fed Butter

Butter from grass-fed cows contains higher levels of valuable nutrients compared to conventional butter (2):

• More anti-inflammatory omega-3 fatty acids
• Increased vitamin content (A, E, K2, CLA)
• Higher amounts of antioxidants like lutein and zeaxanthin

The fatty acid profile and vitamins make grass-fed butter a better choice than processed spreads.

Organic Butter

USDA certified organic butter comes from cows not treated with antibiotics or hormones. Organic standards also require cows to get at least 30% of nutrition from grazing.

Choosing organic butter may reduce exposure to pesticide residues compared to non-organic conventional butter.

Cultured Butter

Cultured butter is made from cream that has been fermented with live bacterial cultures, similar to yogurt. This boosts the natural probiotics, vitamins, and enzymes.

The culturing process also seems to lower the lactose content. Cultured butter may be easier to digest for those sensitive to dairy.

Is I Can't Believe It's Not Butter Healthy?

I Can't Believe It's Not Butter does provide some advantages over regular butter like zero cholesterol and lower saturated fat intake.

However, highly processed vegetable oil spreads bring their own set of concerns. There are also more nutritious butter options like grass-fed or cultured butter.

Here are some key questions to help determine if a butter replacement like I Can't Believe Its Not Butter is right for you:

• Do you need to avoid cholesterol and saturated fat?
• Are you sensitive to lactose or dairy proteins?
• Do you prefer to eat organic and less processed foods?
• Do you adhere to a vegan or plant-based diet?

Based on your health needs and dietary preferences, a minimally processed butter or plant-based spread may be a better choice. Those with high cholesterol or dairy intolerance are more likely to benefit from I Can't Believe It's Not Butter.

Tips for Using Butter Spreads

Here are some tips when working with I Can't Believe It's Not Butter or any butter spread:

• Look for organic and non-GMO verified products.
• Read labels and avoid products with trans fats or partially hydrogenated oils.
• Store tightly sealed in the refrigerator to prevent oxidation.
• Use moderate serving sizes, around 1-2 tsp per meal.
• Avoid heating to high temperatures or it can burn.
• Consider healthier fats to use in cooking like olive oil or avocado oil.

The Bottom Line

I Can't Believe It's Not Butter offers a vegan, lactose-free alternative to regular butter with less saturated fat and calories. However, the highly processed oils and additives may negate some of the proposed benefits.

Other alternatives like clarified butter, plant-based spreads, or just using smaller amounts of regular butter each have pros and cons as well.

Choosing less processed options like grass-fed or organic butter in moderation may offer the best nutrition for most people. But those with specific health needs related to cholesterol or dairy should consider the alternatives available, including spreads like I Can't Believe It's Not Butter.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.