They have less total fat and calories. These ingredients are trans fats , which can be just as bad for your heart as saturated fats. Choose the spread that is lowest in fat and is still tasty to you. If you abhor the fat-free margarines, use a reduced fat or regular fat spread, but in smaller quantities. These spreads contain plant compounds that help prevent absorption of cholesterol-raising substances in foods.
All oils contain the same number of calories per serving.
Therefore, when it comes to your weight, they're all created equal, and they all should be used in moderate portions. But, not all of them have the same health benefits. The best oils are low in saturated fat and high in monounsaturated fats such as olive oil and canola oil. Use the following table as a reference guide to help you make healthier substitutions for common ingredients in everyday recipes. Many substitutions sacrifice little in the way of flavor.