Recently updated on November 3rd, 2024 at 10:05 pm
Benecol spread is a plant-stanol-based butter substitute that is marketed as a way to reduce cholesterol levels. The spread is designed to look and taste like regular butter or margarine, but with added health benefits.
In this blog post, we will explore the question of whether Benecol Spread is good for you by examining its ingredients, nutritional content, health benefits, and potential drawbacks.
Quick Summary:
Benecol spread can be a good choice for lowering cholesterol and supporting heart health, thanks to its plant stanols. With fewer calories and less saturated fat than butter, it’s a heart-healthy alternative when used in moderation as part of a balanced diet.
Table of contents:
- What’s in Benecol Spread?
- Nutritional Information
- Health Benefits of Benecol Spread
- How Does Benecol Compare to Butter?
- How Effective is Benecol Buttery Spread at Lowering Cholesterol?
- Are There Any Downsides to Benecol?
- How to Incorporate Benecol Spread into Your Diet
- Is Benecol Spread Good for You or Not?
What’s in Benecol Spread?
Benecol has a range of spread options available, including Benecol Buttery Spread, Benecol Light, and Benecol Olive Spread.
Among these options, Benecol Buttery Spread is the most popular choice. If you’re interested in the ingredients present in this spread, here is a brief overview of them:
- Rapeseed Oil – a vegetable oil extracted from rapeseed plants
- Water – the main liquid component of the spread
- Plant Stanol Ester – Plant stanols and plant sterols are naturally occurring compounds found in fruits, vegetables, vegetable oils, cereals, and nuts. However, the typical Western diet contains too low of an amount to have a significant effect on lowering cholesterol. This is why plant stanols are added to cholesterol-lowering products as plant stanol ester, which maintains the efficacy of the ingredient without altering the taste or texture of the food product.
- Responsibly sourced Palm Oil – a type of vegetable oil
- Buttermilk Powder – a dry form of buttermilk that adds a creamy texture and taste to the spread
- Salt (1%) – to enhance flavour
- Emulsifiers (Mono and Diglycerides of Fatty Acids, Sunflower Lecithin) – help blend the ingredients together and improve texture
- Natural Flavourings – used to enhance the taste of the spread
- Acidity Regulator (Citric Acid) – added to maintain the spread’s acidity level
- Colour (Carotenes) – gives the spread its yellow colour
- Vitamin A and Vitamin D3 – vitamins added for nutritional value
It’s important to note that Benecol Buttery Spread contains plant stanols as its primary active ingredient, which is the compound responsible for its cholesterol-lowering properties.
Every 100g of Benecol contains 6.6g of plant stanols, and you can gain its beneficial effects by consuming 1.5-3g per day. It’s not recommended to take more than 3 grams in a single day, however.
Benecol Light spread has very similar ingredients, only that it doesn’t contain buttermilk and instead it contains whey powder and modified starch, to make it less fattening. It also contains preservative potassium sorbate which is not found in Benecol Buttery spread.
Benecol Olive Oil spread, on the other hand, contains 11% of olive oil, as well as some of the other ingredients found in other Benecol, spreads such as rapeseed oil, buttermilk, plant stanols and others.
Nutritional Information
Benecol Buttery Spread contains 54 calories per 10g serving (2 teaspoons) and has 5.9 grams of fat, including 1.1 grams of saturated fat. It has no protein and almost no carbs.
In one serving of Benecol spread you will find 0.7g of plant stanols and to reap its full benefits, you would need to consume 3 servings a day, which will give you 2.1g of plant stanols.
Other important nutrients in Benecol Buttery Spread include Vitamins A and D3, both of which are important for healthy vision, bone growth, and a strong immune system.
Finally, omega-3 fatty acids are also present in Benecol spread which are important for heart health.
Health Benefits of Benecol Spread
- Cholesterol Reduction – The plant stanols in Benecol block cholesterol absorption in the digestive tract, which can lower LDL (“bad”) cholesterol by up to 10% with regular use.
- Supports Heart Health – By lowering LDL cholesterol, Benecol helps reduce the risk of heart disease, making it a heart-friendly choice.
- Low-Calorie Alternative to Butter – With around half the calories of traditional butter, Benecol is a lighter option that may aid in weight management when used in place of high-fat spreads.
- Rich in Omega-3s – Contains omega-3 fatty acids, which support heart health, help reduce inflammation, and promote overall cardiovascular wellness.
- Contains Essential Vitamins – Fortified with vitamins A and D, Benecol supports healthy vision, immune function, and bone health.
How Does Benecol Compare to Butter?
Nutritional Differences
Traditional butter is a dairy product made from milk or cream, containing around 100 calories and 11 grams of total fat (7g of saturated fat) per tablespoon. It also contains important nutrients such as vitamins A, D, and E.
Benecol Buttery Spread, on the other hand, is a plant-based spread made from non-hydrogenated vegetable oils and a unique ingredient called plant stanol ester, which is proven to help lower LDL (bad) cholesterol levels. One tablespoon of Benecol spread contains only 50 calories and 5.4 grams of total fat (0.7g of saturated fat).
Cholesterol-Lowering Benefits
A significant advantage of Benecol Buttery Spread lies in its exceptional cholesterol-lowering feature. Plant stanols and sterols found in the spread work to block the absorption of cholesterol in the digestive tract, lowering the levels of LDL cholesterol in the bloodstream.
Studies have shown that incorporating 2 grams of plant stanols or sterols into your daily diet can help lower the LDL cholesterol levels by 10%, reducing the risk of heart disease.
Meanwhile, consuming butter, especially in large quantities, can contribute to higher cholesterol levels and is not recommended for those with existing heart problems or high cholesterol.
In summary, Benecol spread is a heart-healthy alternative to butter, with fewer calories, less saturated fat, and added plant stanols that help lower LDL cholesterol. While butter contains natural vitamins, it’s higher in saturated fats and cholesterol, making Benecol a better choice for those focused on managing heart health and cholesterol.
How Effective is Benecol Buttery Spread at Lowering Cholesterol?
Numerous studies have examined the impact of plant stanols on cholesterol, and it has been established that plant sterol-enriched products, including Benecol, can decrease LDL cholesterol (commonly referred to as “bad” cholesterol) by approximately 10%.
However, the effectiveness of these products varies depending on several factors, such as an individual’s baseline LDL levels, food carrier, and frequency and timing of consumption.
Incorporating plant sterols into fat spreads, mayonnaise and salad dressing, milk, and yogurt is more effective than using croissants, muffins, orange juice, non-fat beverages, cereal bars, or chocolate.
It is also worth noting that consuming plant sterols as a single morning dose did not significantly affect LDL cholesterol levels.
Overall, scientific evidence suggests that consuming Benecol spreads is quite effective at lowering cholesterol levels in individuals, however, you need to make sure you are taking the right amount of Benecol spread to reap the full benefits.
Also, it is important to remember that plant sterols should be included in a balanced diet and healthy lifestyle to achieve the maximum cholesterol-lowering effect.
Are There Any Downsides to Benecol?
While Benecol spread is generally safe and effective for lowering cholesterol, there are a few potential drawbacks to consider:
- Digestive Side Effects
Some people may experience digestive discomforts, such as bloating, gas, and diarrhea, when consuming large amounts of plant sterols. Excessive intake of plant stanols or sterols may also interfere with the absorption of essential nutrients. - Not Suitable for Everyone
Benecol spread is not recommended for individuals with sitosterolemia, a rare genetic disorder. This condition causes high levels of plant sterols to build up in the body, which can increase the risk of heart disease. - Not a Substitute for a Balanced Lifestyle
While Benecol can support cholesterol management, it should not replace a healthy diet and regular physical activity, which are essential for overall heart health.
Final Note:
Always consult a healthcare professional before adding Benecol to your diet, especially if you have any health conditions or are on medication, to ensure it’s suitable and to monitor for potential side effects.
How to Incorporate Benecol Spread into Your Diet
Incorporating Benecol spread into your diet is relatively easy and can be done in a variety of ways. One simple method is to use Benecol spread as a replacement for traditional butter or margarine on bread, toast, and crackers.
Additionally, Benecol spread can be used in recipes as a replacement for other spreads, such as mayonnaise or cream cheese, to add a cholesterol-lowering boost to your meals.
It is important to remember that the recommended daily intake of plant sterols is 2-3 grams per day, which can be achieved by consuming 3 servings of Benecol spread.
However, it is always best to speak to a healthcare professional before making any significant changes to your diet to ensure that it is appropriate for you and to monitor any potential side effects.
Final Verdict – Is Benecol Buttery Spread Good for You or Not?
Based on scientific evidence, it is clear that Benecol is an effective and safe way to lower cholesterol levels when consumed in the right amount as part of a balanced diet and healthy lifestyle.
It is important to remember that Benecol is not suitable for everyone, so please speak to a healthcare professional before making any significant changes to your diet.
Additionally, it is important to ensure that the recommended daily intake is not exceeded. If you are looking for an easy way to lower your cholesterol levels, Benecol is definitely worth considering.
