What is fat spread? Explaining the differences from butter and margarine, plus health risks
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Fat spreads are processed foods that can be easily incorporated as a substitute for butter, whether spread on bread or used in baking. However, many people likely use them without fully understanding their ingredients or manufacturing methods.
This article clearly explains the characteristics of fat spreads, their differences from butter and margarine, and often-overlooked health risks. We also introduce how to choose the “ideal fat spread” for those who prioritize additive-free and natural ingredients, so please use this as a reference.
What is a Fat Spread?
Fat spreads are deeply integrated into our diets, yet their true nature remains largely unknown. Below, we clarify what a fat spread is, explain its differences from butter and margarine, and detail its definition and characteristics.
Overview of Fat Spreads
“Fat spread” is, as the name suggests, a spreadable edible oil primarily composed of fat. While it resembles margarine at first glance, it is classified as a separate category due to differences in its ingredients. Its affordability and ease of processing make it widely used for both household and commercial purposes. The Japanese Ministry of Agriculture, Forestry and Fisheries' “JAS Standard” defines it as follows:
● Contains less than 80% total fat content
● Contains less than 40% milk fat content (less than 50% of total fat content)
● Total fat content and moisture content combined must be 85% or more
※Reference: Ministry of Agriculture, Forestry and Fisheries.“Partial Revision of Japanese Agricultural Standards for Margarine Products: Comparison Table of Old and New Provisions”
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The Difference Between Fat Spreads and Butter
Butter is an animal-based fat product made by separating and concentrating milk fat from raw milk (cow's milk). When heated, its distinctive flavor intensifies, making it highly valued in cooking and baking.
The differences between fat spreads and butter are as shown in the table below.
| Item | Butter | Fat Thread |
|---|---|---|
| Principal component | Animal fats (milk fat) | vegetable oils |
| fat content | 80% or more (milk fat) | Less than 40% (less than 50% in fats and oils) |
| Taste and aroma | Natural milk flavor and richness | Often adjusted with flavorings, etc. |
| Manufacturing Process | Separated from milk | Emulsify vegetable oil and additives |
| Purpose | Heat cooking and baking | Spread on bread, etc. |
Though they may appear similar at first glance, butter contains over 80% milk fat, while fat spreads contain less than 40%, differing in their primary components. Their taste, aroma, and manufacturing methods also vary. A key characteristic of butter is its natural, milk-derived flavor and richness.
フThe Difference Between Fat Spreads and Margarine
Margarine is often confused with fat spreads. In fact, both share the common feature of being primarily composed of vegetable oils like corn oil or rapeseed oil, and they look and are used similarly. However, under JAS standards, they are distinct foods clearly differentiated.
Margarine is a processed food made primarily from vegetable oils, with the addition of water, milk components, salt, emulsifiers, and other ingredients. The key difference from fat spreads lies in its definition under JAS standards as “containing 80% or more fat content.”
The milk fat content in margarine varies by product, but it undergoes processing to replicate a flavor closer to butter. The difference between the two lies in their purpose: while fat spreads are “lighter products with a wider variety of flavors,” margarine is “a product designed as a butter substitute.”
What are the “hidden risks” lurking in store-bought fat spreads?
Fat spreads are used daily in many households. However, behind their convenience lies a risk that health-conscious individuals should not overlook. Below, we explain the primary risks.
Contains high levels of trans fats
One thing to be cautious about with commercially available fat spreads is that they often contain high levels of trans fats.
The main ingredient in fat spreads is vegetable-based edible oils. However, to process these into a creamy and smooth state, a process called hydrogenation is necessary—adding hydrogen to the oil to solidify it. Trans fatty acids are produced during this process.
Not only fat spreads, but margarine and shortening are also produced through similar manufacturing processes, so they tend to contain high levels of trans fats as well. Naturally, commercially available baked goods like sweet breads, cookies, and cakes made with these fats also contain trans fats, meaning you may be consuming significant amounts on a daily basis.
Risks of Trans Fatty Acids
Trans fats are known to adversely affect health when consumed in excess. A major risk is the disruption of cholesterol balance in the blood. Specifically, they have the following two effects:
● Reduction in HDL (good) cholesterol
● Increase in LDL (bad) cholesterol
Good cholesterol helps prevent atherosclerosis by collecting excess cholesterol in the body, while bad cholesterol transports fat throughout the body. When good cholesterol decreases and bad cholesterol increases, excess cholesterol accumulates, sticks to blood vessel walls, oxidizes, and accelerates atherosclerosis.
If left unchecked, it is known to increase the risk of heart disease (such as myocardial infarction and angina). In recent years, links to the following health risks have also been pointed out, making caution necessary.
● Weakened immune function
● Increased incidence of allergic diseases
● Carcinogenic risk
● Risk of developing type 2 diabetes
● Potential link to dementia
Trans fats are not merely “a type of fat”; they are considered a component that can trigger lifestyle-related diseases and chronic conditions. Therefore, for health-conscious individuals, it is crucial to pay close attention to “what types of fats and oils are being used.”
Foods High in Trans Fats
● Sweet breads, Danish pastries, croissants
● Cookies, biscuits, pies, and other baked goods
● Instant noodles
● Frozen pizza
● Snack foods, chocolate confections
● Fast food in general
These foods often use fat spreads or shortening. Shortening is pure fat obtained by removing water and additives from margarine. It creates a light, flaky texture when used in bread and pastries, making it widely used in the baking industry and food service.
If you're health-conscious, watch out for “shortening” It's important to watch for labels like “processed oils” or “vegetable oils” and choose products that do not contain trans fats whenever possible.
High Calorie Content
Many fat spreads advertise themselves as “low calorie” or “calorie-reduced,” which might make them seem healthy at first glance. However, it's crucial to note that “low calorie” does not necessarily mean “low fat content.”
The main ingredient in fat spreads is vegetable oil. As oils, they are inherently high in calories. They are simply lower in calories compared to products like margarine, but they still contain fat.
No matter how much “calorie-off” it says, using too much will still result in consuming too many calories. Spreadable types, especially those for bread, are easy to use excessively without noticing, so be mindful of your daily intake.
Requirements for a Healthy Fast Spread
When choosing a fat spread, it's important to look beyond just taste and price and consider whether the ingredients are mindful of health impacts. Below, we'll explain five key criteria for a healthy fat spread.
①Low in trans fats
When choosing a healthy fast spread, focus on checking whether it contains low levels of trans fats. As mentioned earlier, trans fats have been linked to health risks such as atherosclerosis and heart disease.In Japan, labeling trans fats in foods is not mandatory. However, health-conscious products often feature claims like “Zero Trans Fats” or “Trans Fat Free,” so looking for such labels is one way to guide your choice.
② Using high-quality fats
When choosing a healthy fat spread, the type of fat used is also an important point. Particular attention should be paid to whether it contains unsaturated fatty acids.
Unsaturated fatty acids are fats found abundantly in plant oils and fish oils that are liquid at room temperature. They are considered “high-quality lipids” essential for the body. Omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) in particular are believed to help balance blood cholesterol levels and reduce the risk of heart disease and arteriosclerosis. Not all fats are bad. “Consuming good fats in appropriate amounts” is the first step toward a healthy diet.
③ Low in additives and chemical seasonings
When choosing a healthy fat spread, it's also important to check for the presence of additives and chemical seasonings.
● Additives: Chemical substances used to improve a food's shelf life, appearance, or taste
● Chemical seasonings: Substances like monosodium glutamate (MSG) used to artificially enhance umami flavor
④ Is the fat content appropriate? Compared to butter and margarine, many fat spreads have a lower fat content. However, it's important to note that “lower fat content isn't necessarily better.”
If the fat content is too low, manufacturers tend to compensate for flavor with artificial flavors and additives. It's important not to simply assume “less fat = healthier.” Instead, make a comprehensive judgment by examining the quality of ingredients, the presence of trans fats, and the use of additives.
⑤ Is it designed to be low-carb and low-calorie?
When choosing a healthy fat spread, it's also important to focus on both “low-carb” and “low-calorie” aspects. Low-carb refers to a state where the intake of carbohydrates, specifically sugars, is reduced. In recent years, a dietary style called “low-carb” has become popular, leading to the widespread availability of low-carb foods.
If you're following a low-carb diet, check the nutrition facts for “carbohydrates: X g” and choose options with as few carbs as possible. Products labeled “calorie-reduced” or “light” are also recommended for health-conscious individuals.
NATUVIEW, the Keto Food Specialist Brand, Presents the “Ideal Fast Spread”
As health consciousness grows and interest in low-carb diets and natural ingredients expands, demand for fat spreads that pursue “both deliciousness and health” is rapidly increasing. That's why we recommend the “Ideal Fat Spread” proposed by NATUVIEW, a brand specializing in keto foods. It features the following:
● Made with grass-fed butter (high-quality butter derived from the milk of pasture-raised cows)
● Uses naturally derived sweeteners (such as erythritol and stevia) to be mindful of blood sugar levels
NATUVIEW's Fat Spread is more than just a butter substitute. It offers a satisfying taste and fullness while keeping carbs low, making it a spread that can be called a “spreadable treat” or “edible beauty care.”
Its versatility is key—easily spread on morning toast or pancakes, or mix into yogurt or protein shakes. It fits perfectly with the busy modern lifestyle.
NATUVIEW cherishes the concept of “balancing deliciousness and health.” The “ideal fat spread” is not merely a functional food, but an “experiential keto food” that encompasses the satisfaction of meals and even beauty awareness.
Recommended Spreads for Blood Sugar Awareness
Here, we introduce spreads for blood sugar awareness that NATUVIEW, a brand specializing in keto foods, confidently recommends. We've focused on the quality of ingredients, carbohydrate design, and flavor balance to create items that health-conscious individuals and those on carbohydrate-restricted diets can enjoy with peace of mind.
Plain Grass-Fed Butter Scones
The “Grass-Fed Butter Scones Plain” set combines premium gluten-free scones with 90% less sugar and two spreads designed to be gentle on blood sugar levels.
The scones feature rich, deep flavor from New Zealand grass-fed butter. Despite being wheat-free, they offer a moist, crumbly texture that melts in your mouth.
With just 1.6g of carbohydrates per piece, it's also a low-carb sweet treat.
The spreads include a smooth, milky “Mascarpone Spread” and a “Strawberry Spread” with the aroma of raspberries and lemon juice. Both use natural sweeteners (lakanto™ and erythritol).
Grass-Fed Butter Scone with Matcha
The “Grass-Fed Butter Scones with Matcha” is a set featuring matcha-flavored scones and two spreads. Designed to be gluten-free with 87% less sugar, it's perfect for a luxurious tea time with Japanese sweets. The scones are made with generous amounts of fragrant Sayama matcha and grass-fed butter. Each scone contains just 2.5g of sugar, offering a rich flavor you wouldn't expect from a gluten-free product.
The spreads include “Scalpone Spread,” which pairs well with matcha and sweet red bean paste, and “Low-Sugar Sweet Red Bean Spread,” made with domestically sourced dietary fiber and featuring a subtly sweet flavor. Enjoy each spread on its own or combine them for varied enjoyment.
Be mindful of your fat spread intake and maintain a healthy diet.
Fat spreads are convenient to use compared to butter and are easy to incorporate into daily life due to their flavor and versatility. However, health risks such as trans fats and high calories cannot be overlooked. To incorporate them healthily, it's important to carefully check ingredient labels and choose products low in trans fats or designed to be lower in calories.
At NATUVIEW, we offer a body-conscious Fat Spread & Scone Set that prioritizes deliciousness while keeping sugar levels low. If you're looking to rethink your health choices, be sure to check out our lineup.
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