Is Margarine Keto-Friendly? A Detail Look at Carbs in Margarine

An In-Depth Look at Carbs in Margarine

The keto diet has become an increasingly popular way to lose weight and improve health in recent years. This low-carb, high-fat diet helps the body enter a state of ketosis, where it burns fat for fuel instead of carbs. To stay in ketosis, keto dieters need to restrict their carb intake to around 50 grams per day.

With carbs found in abundance in breads, fruits, starchy vegetables, grains, and legumes, some people are surprised to find them in unexpected places too - like margarine. Let's take a detailed look at the carb content of different types of margarine and how to make the best choices on keto.

The Basics of Margarine

Margarine is a butter substitute made from vegetable oils that have been blended together and emulsified. The oils used can include soybean, canola, palm, sunflower, safflower, and others. Margarine was created as an inexpensive alternative to butter that could be produced in mass quantities.

To make it solid and spreadable like butter, hydrogenation is used. This is a process that adds hydrogen to the vegetable oils, converting them from unsaturated to saturated fats. However, modern margarines are made with lower levels of partial hydrogenation due to the negative health effects of trans fats.

Margarine also contains water to give it a similar consistency to butter. Along with added salt and natural or artificial flavors, color is also used to produce the yellow hue customers expect. Vitamins A and D are sometimes included as well since butter contains these naturally.

Standard Margarine Carb Count

When you first look at the nutrition label on a tub of margarine, the carb count appears minimal. A single 14g serving may contain just 1g of carbs or less. However, you need to take serving sizes into account.

A typical tub of margarine contains around 454g. If each serving contains 1g carb, consuming the entire tub would add up to 32g net carbs. Even just spreading margarine as desired could easily result in a few servings worth.

Since the daily carb target on keto is only around 50g, this demonstrates how those trace carbs can quickly add up. Just a bit too much margarine could knock you out of ketosis unknowingly.

Low-Carb Margarine Options

Luckily, some smart food manufacturers have caught on and created margarine options better suited to very low carb diets like keto and paleo. Here are a few to look for:

Melt Organic Butter with Olive Oil

A blend of butter and olive oil, this spread has just 1g of carbs per serving (14g). With 4g of fat and 0g protein, it fits nicely into a keto diet.

Thrive Market Plant Butter

Crafted from a blend of coconut, flaxseed, and sunflower oils, Thrive Market’s spread also contains only 1g of carbs per serving. It’s non-GMO, vegan, and free of hydrogenated oils.

Kerrygold Garlic & Herb Butter

This flavored butter spread contains zero carbs according to its label. With the rich taste of real European butter, it can flavor vegetables, meat, and more.

Making Your Own Low Carb Spreads

You can also easily whip up keto-friendly butter spreads right at home. Try blending together any of these tasty ingredients:

Butter or ghee
Cream cheese
Sour cream
Olive oil or avocado oil
Fresh herbs
Minced garlic
Spices like cinnamon or pumpkin pie spice
Lemon or lime zest
Vanilla extract
Sugar-free sweetener if desired

Mix together softened butter or oil with any of the above. Refrigerate to allow the flavors to blend. This is an easy way to control the ingredients while adding delicious flavor.

Using Butter and Margarine on Keto

Both butter and certain margarine can be included on a ketogenic diet. Some tips:

Look for margarine with just 1g carb or less per serving, ideally without hydrogenated oils.
Watch your portions and measure servings instead of freely spreading.
Butter is naturally carb-free and often better for cooking at high heat.
Flavored butter spreads add zest without carbs.
Make your own custom blends mixing fats, oils, herbs and more.

There are other great sources of healthy fats on keto too like olive oil, coconut oil, avocados, nuts, and seeds. Limiting carbs takes a little more diligence but the results are worth it.

Frequently Asked Questions About Margarine and Carbs

Does margarine have carbs?

Yes, margarine contains trace amounts of carbohydrates. The specific amount can vary by brand and type. On average, a serving of regular margarine contains about 1g carb.

Is margarine keto-friendly?

Some types of margarine can fit into a keto diet plan, but you have to read labels carefully. Seek out options with no more than 1g carb per serving. Avoid products with hydrogenated oils.

Is butter or margarine better for keto?

Butter is naturally free of carbs and a great choice on keto. Make sure to use measured portions of keto-friendly low carb margarine if desired.

Can I use margarine on keto?

You can use small amounts of margarine that fits your macros on keto. Just account for the carbs and be careful with your portion sizes. Butter has no carbs and is preferable for cooking.

Is margarine banned on keto?

Margarine is not completely banned on keto, but does need to be limited. Stick with low carb options in moderate portions or use butter instead whenever possible.

What can I use instead of margarine on keto?

Great alternatives to margarine for keto include:

Butter
Ghee
Coconut oil
Olive oil
Avocado oil

These provide fatty richness without the carbs.

Is margarine healthier than butter?

There is debate over whether butter or margarine is healthier. Margarine used to be seen as the better choice due to saturated fat in butter. However, trans fats in hydrogenated margarine also raise health concerns. When selecting margarine, look for products free of hydrogenated oils.

Does margarine raise cholesterol?

Cholesterol concerns previously stemmed from the trans fats in hydrogenated margarines. Newer margarines without hydrogenated oils do not raise LDL or "bad" cholesterol like their predecessors did.

Is margarine dairy free?
Yes, margarine is dairy free. While butter contains milkfat, margarine is made from plant-based oils. This makes margarine a suitable dairy-free, vegan alternative to butter.

Key Takeaways on Margarine and the Keto Diet

Margarine can be included in a keto diet plan but there are some important factors to consider:

Check labels and choose margarine with no more than 1g net carb per serving
Avoid products made with hydrogenated or partially hydrogenated oils
Measure carefully instead of freely spreading
Butter, ghee, and plant oils are better alternatives
Homemade flavored butter blends are easy to whip up
Too much margarine can quickly add hidden carbs

With a little diligence to read labels and watch portions, margarine can occasionally fit into keto diets. Butter remains the best choice, but some low carb margarines can work. As with all things keto, maintaining control over carb counts is key.

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