Mayo On Keto: Friend Or Foe?

Mayonnaise is a popular condiment that can be used in a variety of dishes, from salads to sandwiches. But is it keto-friendly? The short answer is yes, but with some caveats.

Mayo is typically made with eggs, oil, and an acidic component such as lemon juice or vinegar. The high-fat, low-protein, and zero-carb macronutrient composition of mayonnaise is ideal for maintaining ketosis. However, not all mayo products are created equal when it comes to the keto diet.

When choosing a keto-friendly mayonnaise, it is important to avoid processed oils such as canola, soybean, sunflower, and other vegetable oils. These oils are high in polyunsaturated fatty acids (PUFAs) which can promote inflammation in the body. Instead, opt for healthier oils such as avocado oil, coconut oil, or extra virgin olive oil.

Another important consideration is added sugar. Sugar is a simple carbohydrate that raises insulin levels and promotes fat storage rather than burning it. While a small amount of sugar is technically allowed on keto, it is best avoided whenever possible. Look for sugar-free mayonnaise brands or make your own at home.

Some store-bought mayonnaise brands also contain artificial ingredients and preservatives such as potassium sorbate and calcium disodium EDTA, which have been linked to health problems. It is best to choose a product with minimal ingredients and no added sugars or artificial ingredients.

So, when choosing a keto-friendly mayonnaise, look for products made with healthy oils such as avocado, olive, or coconut oil, and avoid those with added sugars and artificial ingredients. Making your own mayonnaise at home is also a great option, as you can control the ingredients and ensure it fits your dietary needs.

Is Mayo Keto-Friendly?

Mayonnaise is a keto-friendly condiment, but not all store-bought mayo is created equal. The key to keeping it keto is to avoid added sugars and unhealthy oils.

Yes, generally speaking, mayonnaise can be a keto-friendly condiment. Mayo is made from eggs, oil, and an acidic component such as lemon juice or vinegar. This combination of ingredients results in a sauce that is high in fat, low in protein, and contains zero carbohydrates—the perfect mix to maintain ketosis.

However, not all mayonnaise brands are created equal. Some store-bought mayos contain added sugars, artificial preservatives, and unhealthy oils that can kick you out of ketosis and cause inflammation in the body.

What to Look For in Keto-Friendly Mayonnaise

When shopping for keto-friendly mayonnaise, there are a few things to keep in mind:

• Oil type: Soybean, canola, and other vegetable oils are common in store-bought mayonnaise, but these are highly processed and high in polyunsaturated fatty acids (PUFAs), which can promote inflammation in the body. Instead, look for mayonnaise made with healthier oils such as avocado oil, olive oil, or coconut oil. Avocado oil, in particular, is a good choice because it has a neutral flavour and is high in monounsaturated fat.
• Added sugars: Sugar is a big no-no on the keto diet. Even a small amount of added sugar can kick you out of ketosis. Many store-bought mayonnaise brands contain added sugars, so it's important to read the ingredient list and nutrition facts label carefully. Look for mayonnaise that is labelled as sugar-free or has zero grams of sugar per serving.
• Artificial ingredients and preservatives: Many store-bought mayonnaise brands contain artificial ingredients and preservatives such as potassium sorbate and calcium disodium EDTA to extend shelf life. These additives have been linked to negative health effects, so it's best to choose a mayonnaise brand with minimal ingredients.

Best Keto Mayonnaise Brands

• Chosen Foods Keto Mayo: This brand uses MCT oil (refined coconut oil), which is a very ketogenic oil. Their mayo also contains egg yolks, water, distilled vinegar, salt, and mustard. It's a good choice for those who don't like the taste of avocado oil.
• Sir Kensington's Avocado Oil Mayo: This brand offers a tasty, classic-tasting mayonnaise made with simple, non-GMO ingredients. Their ingredients include avocado oil, egg yolks, water, distilled vinegar, salt, lime juice concentrate, citric acid, and lime oil.
• Primal Kitchen Mayo with Avocado Oil: This was one of the first brands to launch an avocado oil mayonnaise, and it's still one of the best options out there. Their ingredients include avocado oil, organic eggs, organic egg yolks, organic vinegar, and sea salt.
• Better Body Foods Avocado Oil Mayo: This brand adds a twist to classic mayonnaise with the addition of spices like garlic and onion powder. Their ingredients include avocado oil, egg yolk, water, distilled white vinegar, coconut palm sugar, lemon juice, salt, ground mustard, garlic powder, and onion powder.
• Duke's Real Mayonnaise: This is one of the few major traditional brands that is sugar-free, making it a good option if you're looking for that classic mayo taste.

Homemade Keto Mayonnaise

If you want to ensure your mayonnaise is truly keto-friendly, you can also make your own at home. Here's a simple recipe:

Ingredients:

• 1 large egg at room temperature
• 1 tablespoon dijon mustard
• 1 tablespoon distilled vinegar
• 1/4 teaspoon sea salt
• 3/4 cup avocado oil (or another keto-friendly oil)

Directions:

• Add the egg to a jar and blend for 30 seconds.
• Add the mustard, vinegar, and salt, and blend again for 10 seconds.
• With the blender running, slowly stream in the oil until it is fully incorporated.
• If the mixture is too thin, add more oil until it thickens.
• Store in an airtight container in the refrigerator for up to one week.

Best Keto-Friendly Mayo Brands

Mayonnaise is a great condiment for the keto diet as it is high in fat, low in protein, and has zero carbohydrates. However, not all store-bought mayonnaise is created equal. Many brands contain unhealthy oils, artificial preservatives, and added sugars, which can be detrimental to your health and weight loss goals.

• Chosen Foods Keto Mayo: This is the only brand in the US that uses MCT oil, which is the most ketogenic oil. It is made with refined coconut oil, egg yolks, water, distilled vinegar, and less than 1% mustard and organic rosemary extract. It is sugar-free and has a neutral flavour.
• Sir Kensington's Avocado Oil Mayonnaise: This brand is known for its tasty condiment varieties. Their avocado oil mayonnaise has a classic mayo taste and simple ingredients with no preservatives. It previously contained a small amount of organic cane sugar, but the formula has been updated to be completely sugar-free.
• Chosen Foods Classic Avocado Oil Mayo: Chosen Foods offers a wide range of avocado oil-based products. Their classic mayonnaise has improved over time, now featuring higher-quality, mainly organic ingredients, and no added sweeteners.
• Primal Kitchen Mayo with Avocado Oil: Primal Kitchen was one of the first brands to launch an avocado oil-based mayonnaise, and it remains one of the best options. Their product is gluten-free, certified paleo, Whole30 approved, and Non-GMO Project certified. It contains avocado oil, organic eggs, organic egg yolks, organic vinegar, and sea salt.
• Better Body Foods Avocado Oil Mayonnaise: This is a newer brand to the keto condiment market, offering a twist on classic mayonnaise with added spices like garlic and onion powder. While it does contain coconut palm sugar, it does not register any carbs on the nutrition label.

Other keto-friendly brands include Tessemae's Organic Mayo, Primal Kitchen's Chipotle Lime Mayo, and Sir Kensington's Avocado Oil Fabanaise (a vegan option).

When choosing a keto-friendly mayonnaise, it is important to read the ingredient list and nutrition facts label carefully. Avoid products with added sugars, artificial preservatives, and low-quality oils like soybean, canola, and regular sunflower oil. Avocado oil is an excellent choice as it is neutral in flavour and offers healthy fats and nutrients.

Harmful Ingredients to Avoid

Mayonnaise is a blend of oil, egg yolk, an acidic liquid (like lemon juice or vinegar), and often a touch of mustard. Commercial mayonnaise, however, may contain additional ingredients, some of which may be harmful to your health. Here are some harmful ingredients that you should avoid when choosing a mayonnaise:

Sugar

Sugar is a simple carbohydrate that raises your body's insulin levels, promoting the storage of fat rather than its burning. While some sugar is technically allowed on a keto diet, it is best avoided whenever possible. Luckily, there are a few sugar-free mayonnaise brands available.

Oils High in PUFAs

Most oils used in mayonnaise and salad dressings are vegetable oils like soybean, corn, sunflower, canola, and peanut oils. While these oils do not directly impact your ability to enter ketosis, they are highly processed and contain high levels of polyunsaturated fatty acids (PUFAs) that promote inflammation and other health issues. Avocado oil is a better alternative, as it has a lower concentration of PUFAs and a higher count of mono-unsaturated fats, which are more easily broken down by the body.

Artificial Ingredients and Preservatives

Many store-bought mayonnaise brands contain artificial ingredients and preservatives like potassium sorbate and calcium disodium EDTA to extend their shelf life. These artificial additives have been linked to negative side effects and health problems, so it is best to opt for mayonnaise with fewer and more natural ingredients.

Modified Food Starch

This ingredient is produced using potentially toxic chemicals and has a high risk of contamination with common allergens. It also contributes trace amounts of net carbs to your diet, which is not ideal for a keto diet.

Making Your Own Mayo

Ingredients:

• 2 large eggs, at room temperature
• 2 teaspoons of fresh lemon juice (or vinegar)
• 1 cup of neutral-flavoured oil (such as light olive oil, avocado oil, safflower oil, sunflower oil, grapeseed oil, walnut oil, or sweet almond oil)
• A pinch of good-quality fine-grain sea salt
• Bowl (with high sides to prevent splashes)

Instructions:

• Separate the egg whites from the yolks. Set the egg whites aside for another use and place the egg yolks in a bowl.
• Pour the lemon juice into the bowl with the egg yolks and whisk them well.
• Slowly add the oil, a few drops at a time, while whisking constantly. This step is crucial for achieving the right consistency.
• Once the mayonnaise starts to thicken, you can pour the oil in a slow and steady stream. Be careful not to add the oil too quickly, as this can cause the mayonnaise to split and curdle.
• If the mayonnaise becomes too thick, add a small amount of water to thin it out.
• Once all the oil has been mixed in, the mayonnaise should be thick and fluffy. Season with sea salt, adding a small amount at a time to avoid over-salting.
• Store your homemade mayonnaise in a covered container in the fridge for up to three days.

Tips:

• Use pasteurised eggs if you are concerned about consuming raw eggs.
• Use room-temperature eggs to ensure proper thickening.
• Always add the lemon juice first, as it helps break down the protein in the egg yolks for better emulsification.
• Season with good-quality sea salt, adding only a tiny pinch at a time to avoid over-salting.
• Use fresh-squeezed lemon juice instead of bottled lemon juice to avoid a funny flavour.

Feel free to experiment with different types of oil and add your own twist to the recipe!

Mayo Alternatives

While mayonnaise is a keto-friendly condiment, not all store-bought mayo is created equal. Many contain unhealthy oils, added sugars, and preservatives. If you're looking for a healthier alternative to traditional mayonnaise, here are some options to consider:

Greek Yogurt

Greek yogurt is a healthy and delicious alternative to mayonnaise. It has a similar creamy texture, and while the flavor may not be identical, it works well in many recipes. For example, you can use Greek yogurt in a tuna salad sandwich, potato salad, or egg salad. It's also great for dressings and dips, such as ranch. When substituting, use the same amount of Greek yogurt as you would mayo.

Avocados

Avocados are a nutritious alternative to mayonnaise, providing healthy fats and other essential nutrients. To use avocados as a mayo substitute, blend or mash them to achieve a creamy consistency. They work well in sandwiches, wraps, or as a spread. One medium-sized avocado typically contains 160-200 calories.

Hummus

Hummus is a versatile substitute for mayonnaise, made from chickpeas, tahini, olive oil, lemon juice, and spices. It has a smooth, nutty, and tangy flavor with a creamy consistency similar to mayo. Hummus can be used in sandwiches, wraps, dips, or as a spread. It typically contains 150-200 calories per 100 grams.

Sour Cream

While not the healthiest option, sour cream is lower in calories than mayonnaise and has a similar creamy texture. It can be used in chicken salad, tuna salad, potato salad, sandwiches, dips, and dressings. Sour cream has a tangy and slightly thicker consistency than mayo, with 200-230 calories per 100 grams.

Tahini

Tahini is a paste made from ground sesame seeds. It has a strong flavor, so a little goes a long way. Tahini is delicious, nutty, slightly bitter, and creamy. Use it in sauces, dressings, or marinades. It's not low in calories, with 500-600 calories per 100 grams, but it's a healthier option than mayonnaise.

Silken Tofu

Silken tofu, when blended, can achieve a similar texture to mayonnaise. It's much higher in nutrients and lower in calories than mayo, and its mild taste makes it versatile for various dishes. Use it in salads, sandwiches, or dips. Silken tofu has about 80-100 calories per 100 grams.

Cashew Cream

Cashew cream is made by soaking and blending cashews with water, resulting in a creamy and nutty condiment. It's a nutritious and tasty alternative to mayonnaise, commonly used in sauces, dips, and dressings. It contains 150-200 calories per 100 grams and is also a popular vegan substitute for white pasta sauces.

Healthy Oils

When choosing a store-bought mayonnaise, opt for brands that use healthier oils such as avocado oil, olive oil, or MCT oil. These oils provide healthy fats and are less likely to promote inflammation in the body compared to highly processed oils like soybean, corn, sunflower, or canola oil.

Frequently asked questions