Keto Dieters' Guide To Avocado Mayonnaise Carb Content

Mayonnaise is a keto-friendly condiment, but not all types are created equal. To stay in ketosis, it's important to choose a mayonnaise that's low in sugar and free from artificial carbohydrates. Avocado mayonnaise is a tasty, keto-friendly option that can be easily made at home. It's a low-carb condiment with healthy fats that you can enjoy without worry. Avocado oil is rich in Oleic acid and antioxidant Lutein, and it has a neutral flavour, making it a versatile ingredient.

Avocado oil vs. canola or vegetable oils

Avocado oil is considered one of the healthiest cooking oils, as it is high in monounsaturated fat and has a higher smoke point than most plant-based cooking oils at 520° Fahrenheit. This makes it one of the most efficient pantry items, as it is suitable for sautéing, roasting, searing, grilling, and drizzling. Avocado oil has a mild, buttery flavour that works well in both sweet and savoury recipes. It is also a neutral oil, meaning it does not have a strong flavour, so it will not overpower the flavour of the dish.

Canola oil and vegetable oil are similar in flavour, colour, smoke point, and usage qualities. The main difference is that canola oil is made from the rapeseed plant, so when using canola oil, you know exactly what is in it, whereas vegetable oil is a blend of many refined oils and commonly includes soybean oil. Canola oil is also considered a heart-healthy cooking oil as it is a good source of monounsaturated and polyunsaturated fats, including omega-3 fatty acids.

Canola and vegetable oils are very common in store-bought mayonnaise options, but these often include added sugar and other artificial ingredients. Avocado oil is a healthier option, as it contributes healthy fats and other nutrients without any flavour. It is also generally free of sugar and artificial ingredients.

Avocado mayo's health benefits

Avocado mayonnaise is a healthy condiment, perfect for those following a keto diet. It is typically made with avocado oil, eggs, and an acidic component such as lemon juice or vinegar. Avocado mayo is a great source of healthy fats, antioxidants, vitamins, and minerals, offering a range of health benefits.

Firstly, avocado mayo offers a healthy dose of good fats. Avocados contain a blend of saturated, monounsaturated, and polyunsaturated fats, including oleic acid, an omega-9 fatty acid that can lower LDL cholesterol and reduce the risk of heart disease. Eggs, on the other hand, are rich in omega-3 fatty acids, which can help improve triglyceride levels, another biomarker of heart health.

Secondly, avocado mayo is packed with antioxidants. Avocado oil contains beta-carotene, tocopherols, and carotenoids, which protect the body against oxidative stress and cellular damage. Eggs contain the antioxidants lutein and zeaxanthin, which are beneficial for eye health and can protect against macular degeneration.

Thirdly, avocado mayo is a good source of vitamins and minerals. Eggs, in particular, provide vitamins A, D, and E, as well as B vitamins, potassium, iron, selenium, and phosphorus.

In addition to these benefits, avocado mayo is also a good source of vitamin K and vitamin C, and it contains calcium, iron, and potassium. It is a great condiment for those following a keto diet, as it is high in fat, low in protein, and has zero carbohydrates, helping to maintain ketosis.

When purchasing avocado mayo, it is important to read the labels and choose a product with minimal ingredients, such as eggs, acid, avocado oil, and salt. Some brands may add artificial preservatives, sugars, or other oils, so it is best to opt for a simple, natural product.

Avocado mayo can be easily incorporated into various dishes, such as BLT lettuce wraps, sweet potato chip dips, or tuna salads. It is a delicious and nutritious addition to any meal.

Egg yolk's role in mayo

Mayonnaise is a sauce made from a blend of oil, egg yolks, and vinegar or lemon juice. The egg yolk, which contains phospholipid lecithin and protein, acts as an emulsifier. One half of the lecithin dissolves itself in the water, and the other dissolves in the oil, thus creating the thick, creamy consistency of the mayo.

The success of any homemade mayonnaise recipe rides on the emulsion of egg and oil, and it’s best not to rush it. A cold egg won't properly emulsify into the other ingredients, so start by separating the yolk from one whole egg and let it come to room temperature. Adding a little Dijon mustard to the mix gives the mayo a sharp backbone, cutting its richness.

To make keto avocado mayonnaise, you will need egg yolks, lemon juice, and avocado oil. Add the yolks, lemon juice, water, and salt to a food processor and pulse to combine. Then, very, very slowly drizzle in the avocado oil while the food processor is running. Continue adding the oil until it is all incorporated. If the emulsion breaks, do not panic—it is fixable. Whisk in two teaspoons of hot, boiling water to help the egg yolk to re-emulsify with the oil.

Lemon juice's role in mayo

Lemon juice is an essential ingredient in mayonnaise, contributing to its characteristic tangy flavour and helping to stabilise the emulsion.

Mayonnaise is made by emulsifying eggs, oil, and an acidic component such as lemon juice or vinegar. The emulsification process involves rapidly whisking together two liquids that do not usually mix, in this case, the water in the egg yolk and the oil. The rapid whisking creates a temporary emulsion, resulting in the creamy, velvety texture of mayonnaise.

Lemon juice, or another acidic ingredient, plays a crucial role in the emulsification process. It helps to stabilise the mixture, reducing the risk of the emulsion "breaking", where the liquids separate and return to their respective layers. Additionally, lemon juice adds a bright, tangy flavour to the mayonnaise. The amount of lemon juice added can be adjusted to control the thickness and tartness of the final product.

The choice of oil and acidic component can be varied to create different flavours of mayonnaise. For example, avocado oil is a popular choice for keto mayonnaise as it is a good source of healthy fats and nutrients without imparting a strong flavour. Olive oil, on the other hand, can be quite overpowering and is usually blended with a more neutral-flavoured oil.

Storing keto avocado mayo

To freeze keto avocado mayo, place it in a shallow container and store it in the freezer for up to 6 months.

It's important to note that homemade mayo should always be stored in the fridge because it contains raw eggs.

Frequently asked questions