Vegan Keto: Healthy Mayonnaise For Weight Loss?

Mayonnaise is a popular condiment that can be incorporated into a variety of dishes, but is it possible to make it healthy? Mayonnaise is usually made with eggs, oil, vinegar, lemon, and water, but it can be made without eggs and dairy, making it vegan-friendly. There are many recipes for vegan mayonnaise, including those that use chickpea water (aquafaba) or blanched almonds/sunflower seeds as a base. These recipes can be tailored to specific diets such as keto, with suggestions to use avocado oil or MCT oil instead of vegetable oils like soybean, corn, sunflower, canola, or peanut oils. By making your own mayonnaise, you can control the ingredients and avoid unwanted additives and preservatives found in store-bought options.

Vegan keto mayo recipes

There are a few vegan keto mayo recipes that can be made at home.

One recipe suggests the following ingredients:

• 3 tbsp aquafaba (chickpea liquid)
• 3 tsp white wine vinegar (or apple cider vinegar)
• 1 tsp Dijon mustard
• 1 cup light olive oil (or avocado oil, liquid coconut oil)
• ½ tsp lemon juice

To make the mayo, put the aquafaba, vinegar, lemon juice, and mustard in a tall blender jar or measuring jug. Blend on high speed with an immersion blender for about 30 seconds until frothy. Add the oil in a very slow, thin stream, while mixing at full speed. A smooth, creamy emulsion should form. Move the blender up and down to incorporate a little air to make it fluffy. Taste and season with salt. Transfer the mayo to an airtight container and store in the refrigerator for up to two weeks.

Another recipe suggests using:

• Blanched almonds/sunflower seeds
• Coconut oil (or another unrefined oil)

To make the mayo, puree the almonds or sunflower seeds in a blender with mustard powder, black pepper, pink salt, lemon, and coconut oil. The coconut oil will give the mixture a smooth texture with easily digestible medium-chain fats.

A third recipe suggests the following ingredients:

• 1 cup cashew nuts (130g) soaked in boiling water
• ¾ cup coconut oil (180ml) melted
• 2 tablespoons freshly squeezed lemon juice (30g)
• 1 teaspoon apple cider vinegar (5g)
• 1 teaspoon pink salt (6g)
• ½ teaspoon mustard powder (1g)
• ½ teaspoon onion powder (1g) (optional)
• ½ teaspoon garlic powder (1.5g) (optional)
• ¼ cup water (60ml)

Add all the ingredients to a blender except the coconut oil and blend until smooth and creamy. Then, slowly add the coconut oil until the right consistency is achieved. Taste and season accordingly. Store the mayo in a jar and use within a few days.

Store-bought keto mayo options

While making your own keto mayonnaise is the best way to ensure it is healthy, there are several keto-friendly store-bought options available.

Chosen Foods Keto Mayo

Chosen Foods Traditional Keto Mayo is the only brand in the US that sells MCT oil-based mayo. The ingredients are: Refined Coconut Oil (Medium Chain Triglycerides), Egg Yolks, Water, Distilled Vinegar, Salt, and less than 1% of Mustard and Organic Rosemary Extract. It's a good option for those who are sensitive to avocado oil.

Sir Kensington's Avocado Oil Mayonnaise

Sir Kensington's is known for its tasty condiment varieties. Their avocado oil mayo has simple ingredients and no preservatives. They use a touch of organic cane sugar (not enough to register on the nutrition label) to balance out the flavour.

Primal Kitchen Mayo with Avocado Oil

Primal Kitchen's mayo hits all the check marks. Avocado oil is the first and main ingredient, with the remaining ingredients being organic, including their cage-free eggs. The consistency is typical of normal mayonnaise.

BetterBody Foods Avocado Oil Mayonnaise

This low-carb mayonnaise brand has great ingredients, including garlic and onion powders to enhance the taste. It's a good option for those who shop at Walmart.

Tessemae's Mayo

Tessemae's is a bit more acidic than other brands, using a combination of lemon juice, vinegar, rosemary, and sea salt.

Duke's Mayonnaise

Duke's is one of the few major brands that are sugar-free, so it's a good option for those looking for that iconic mayo taste.

Store-bought mayo to avoid

While mayonnaise is a tasty condiment, it is often considered unhealthy due to its high fat and calorie content. The main concern lies in the type of fat used, typically a vegetable oil high in omega-6 fatty acids. Additionally, store-bought mayonnaise can contain added sugars, preservatives, thickeners, and artificial ingredients, which can contribute to a less nutritious profile.

Miracle Whip

Miracle Whip is often considered a less healthy option compared to other mayonnaise brands. It contains more soybean oil and water, resulting in fewer healthy fats than traditional mayonnaise. It also tends to have higher sodium levels, which can contribute to elevated blood pressure and an increased risk of heart disease.

Kraft Real Mayo

Kraft Real Mayo's primary ingredient is soybean oil, which is not the healthiest option when consumed in large quantities due to its high omega-6 fatty acid content. Excessive intake of omega-6 fatty acids without adequate omega-3s can lead to inflammation and increase the risk of various chronic diseases, including cognitive health issues.

Walden Farms Mayo Products

Walden Farms markets its products as calorie-free and fat-free alternatives to traditional mayonnaise. However, these products are often full of additives, chemicals, thickeners, sweeteners, and other artificial ingredients to make up for the absence of oil. While they may offer lower-calorie options, they lack the beneficial nutrients found in healthy fats, such as omega-3 fatty acids.

When choosing a store-bought mayonnaise, it is best to opt for products made with healthier oils, such as olive oil, avocado oil, or coconut oil. Some recommended brands include Primal Kitchen Mayo, Sir Kensington's Mayo, and Trader Joe's Organic Mayonnaise. These products tend to have fewer additives and a better nutritional profile.

Making mayo at home

Making mayonnaise at home is a simple process, but it can be tricky to get right. Here is a detailed guide to making your own delicious mayo:

Ingredients

You will need the following ingredients:

• Oil (a neutral-flavoured oil such as avocado oil, light olive oil, safflower oil, sunflower oil, grapeseed oil, or vegetable oil)
• Egg (some recipes call for just the egg yolk, but using the whole egg makes the process easier and creates a slightly lighter consistency)
• An acid (lemon juice, or vinegar—champagne vinegar, white wine vinegar, or apple cider vinegar all work well)
• Mustard (preferably Dijon mustard)
• Salt

Method

There are several ways to make mayonnaise, but the most foolproof method is to use a stick or immersion blender. You can also use a food processor or whisk by hand, but this will be more physically demanding and may not produce as consistent results.

First, add all your ingredients to the jar that came with your stick blender and let them settle for a minute or two. Place the stick blender inside the container, firmly on the bottom, while covering the egg yolk. Turn the blender on and don't move it for 10-15 seconds—this is key to getting the right consistency. As the mayonnaise starts to emulsify, you can move the blender up and down to combine the ingredients. Continue blending until all the oil is fully combined.

If you are using a food processor, add an egg and process for about 20 seconds. Then add the mustard, vinegar, and salt, and process for another 20 seconds. Scrape the sides and bottom of the bowl, then slowly add the oil in tiny drops until about a quarter of the oil has been added. When the mixture starts to thicken, you can add the oil in a thin stream. Taste the mayonnaise and adjust the seasoning with salt, lemon juice, or vinegar.

If you are whisking by hand, separate the egg yolks from the egg whites (you can set the egg whites aside to make meringue). Place the egg yolks in a bowl and add lemon juice, whisking well. Then, slowly pour the oil into the bowl a few drops at a time while whisking constantly. Once the mayonnaise has started to thicken, pour the oil in a slow and steady stream, whisking continuously.

Tips

• Use high-quality, fresh ingredients.
• Make sure your eggs are at room temperature before starting.
• Always add the lemon juice or vinegar first, as this helps break down the protein in the egg yolks so they emulsify better.
• Add the oil very slowly at first, a few drops at a time. Once the mayonnaise has started to thicken, you can add the oil more quickly, in a thin stream.
• If your mayonnaise is too thick, add a teaspoon of water at a time to thin it out.
• If your mayonnaise is too thin, you can add another egg yolk and whisk vigorously.
• If your mayonnaise breaks or doesn't emulsify, you can fix it by adding boiling water or another egg yolk and blending again.
• Store your homemade mayonnaise in an airtight container in the refrigerator for up to two weeks.

Enjoy your homemade mayo!

Health benefits of mayo

Mayonnaise is a popular condiment that is commonly used in sandwiches, salads, hamburgers, and pasta. While it is known for being high in fat and calories, it can be included in a healthy diet in moderation. Here are some of the health benefits of mayonnaise:

Nutrient Content

Mayonnaise is made with eggs, which are a good source of protein, fatty acids, vitamins, and minerals. It also contains vitamins E and K, and sodium. Vitamin E is an antioxidant that helps protect cells from damage and keeps the heart healthy. Vitamin K is important for blood clotting and bone health. Sodium helps maintain nerve impulses, muscle function, and fluid balance in the body.

Hair Health

Mayonnaise contains omega-3 and omega-6 fatty acids, as well as the amino acid L-cysteine, which are beneficial for hair health. It can be used as a hair mask to add strength, shine, and moisture to hair. L-cysteine helps build keratin, a protein that makes hair strong and promotes growth. The high protein content of egg yolks also strengthens and thickens hair follicles.

Skin Health

Mayonnaise contains emollients and fats that can moisturize and nourish the skin, helping to treat dry, rough, and sunburnt skin. It can also help remove dead skin and soothe chapped lips, feet, and elbows. The vitamins and minerals in mayonnaise can also improve skin radiance and reduce the appearance of wrinkles.

Nail Health

Topical application of mayonnaise can help keep nails shiny and lustrous. The fats and nutrients in mayonnaise can help strengthen and moisturize nails, making them less brittle and more healthy-looking.

Blood Circulation and Heart Health

Mayonnaise contains vitamin E, which aids in proper blood circulation. It also contains minerals like phosphorus, calcium, potassium, and vitamin K, which are important for maintaining blood circulation and heart health. The high vitamin E content in mayonnaise also helps keep the heart strong and healthy and may help prevent strokes.

Frequently asked questions