Mayo On Keto: Friend Or Foe?

Mayonnaise is a popular condiment for many keto recipes, adding flavour and creaminess to dishes while providing a source of healthy fats. But is it keto-friendly?

The short answer is yes, but it depends on the brand and ingredients. While most mayonnaise brands are low in carbs, some products contain added sugars and unhealthy oils that can impact your health and weight loss goals.

To ensure your mayo is keto-friendly, choose brands with minimal or no added sugars and unhealthy oils. Opt for products made with healthy oils such as avocado, olive, or coconut oil, and avoid those containing processed oils like canola, soybean, sunflower, or other vegetable oils.

Some recommended keto-friendly mayonnaise brands include Primal Kitchen, Sir Kensington's, and Chosen Foods. You can also make your own keto mayo at home using simple ingredients like egg yolks, avocado oil, lemon juice, and salt.

So, while mayo can be a delicious and versatile addition to your keto diet, it's important to choose the right brand or make your own to ensure it aligns with your health and nutrition goals.

Is store-bought mayo keto-friendly?

Mayonnaise is a great condiment for keto as it is high in fat and low in protein and carbohydrates. However, not all store-bought mayonnaise is created equal. Many brands contain additives such as sugar, starch, and preservatives, which are not keto-friendly.

When selecting a store-bought mayonnaise, it is important to read the ingredients list and nutrition facts label to ensure the product aligns with your specific ketogenic diet. The best keto-friendly options will be made with high-quality oils such as avocado, olive, or coconut oil, and will be free from artificial ingredients and preservatives.

• Primal Kitchen Avocado Oil Mayo
• Sir Kensington's Avocado Oil Mayonnaise
• Chosen Foods Classic Mayo
• Thrive Market Coconut Oil Mayonnaise
• Primal Kitchen Vegan Mayo with Avocado Oil
• Tessemae's Organic Mayo
• Chosen Foods Keto Mayo
• Sir Kensington's Avocado Oil Fabanaise
• Follow Your Heart Soy-Free Vegenaise
• Chosen Foods Vegan Avocado Oil Mayo
• Duke's Real Mayonnaise
• Heinz Real Mayonnaise
• Hellmann's Real Mayonnaise
• Blue Plate Real Mayonnaise
• Trader Joe's Real Mayonnaise
• Whole Foods 365 Mayonnaise

While these options are considered keto-friendly, it is important to note that individual brands and products may vary in their specific ingredients and nutritional content. Always check the labels to ensure the product aligns with your dietary needs and restrictions.

What oils are best for keto mayo?

When making keto mayonnaise, it is important to choose an oil that is not only keto-friendly but also promotes optimal health. The best oils for keto mayo include:

• Olive oil (extra virgin is best): This oil contains a wide array of healthy fats and health-promoting polyphenols, making it one of the best options for keto. If you find the taste of extra virgin olive oil too bitter, you can opt for regular olive oil.
• Avocado oil: This is a popular choice due to its neutral flavour and high monounsaturated fat content.
• MCT oil: This oil will give you a quick energy and ketone boost.
• High-oleic sunflower or high-oleic safflower oil: "High-oleic" refers to a type of heart-healthy monounsaturated fatty acid. These oils have a neutral flavour and are packed with healthy fats.
• Coconut oil: Coconut oil contains ketone-boosting fatty acids, making it a good alternative if you don't have access to MCT oil.

Other keto-friendly oils that you can use include macadamia oil, light walnut oil, and refined liquid coconut oil. It's best to avoid regular sunflower oil, regular safflower oil, and soybean oil, as these are high in polyunsaturated fatty acids, which can break down into toxic by-products.

What ingredients should be avoided in keto mayo?

Mayonnaise is a great condiment for keto as it is high in fat, low in protein, and contains zero carbohydrates. However, not all store-bought mayonnaise is keto-friendly. Here are some ingredients that should be avoided when looking for keto-friendly mayonnaise:

• Processed oils: Avoid mayonnaise brands that use canola, soybean, sunflower, or other vegetable oils. These oils are high in polyunsaturated fatty acids, which can break down into toxic by-products when exposed to heat, air, or light. Instead, opt for coconut oil, avocado oil, extra virgin olive oil, or MCT oil.
• Non-organic ingredients: When it comes to eggs, it is best to choose organic or, even better, local pasture-raised eggs. "Cage-free" eggs do not necessarily ensure humane living conditions and healthy diets for the hens.
• Added sugar: Sugar is a big no-go on the keto diet. Even a small amount of added sugar can kick you out of ketosis. Always choose sugar-free mayonnaise brands.
• Artificial ingredients and preservatives: Avoid artificial colours and flavours, and preservatives such as disodium EDTA, potassium sorbate, and calcium disodium EDTA. These ingredients are associated with negative side effects and do not promote health.
• 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.
• Avocado oil blends: Some store-bought "avocado oil" mayonnaise brands may only use a small percentage of avocado oil, blending it with other less keto-friendly oils.

What are some keto-friendly mayo brands?

Mayonnaise is a great condiment to have on the keto diet as it is high in fat and low in carbohydrates. However, not all mayonnaise brands are created equal. Many store-bought mayonnaise brands contain unhealthy oils, added sugars, and artificial preservatives.

• Primal Kitchen Avocado Oil Mayo: This is probably the most popular mayonnaise brand on the market today. It is made with avocado oil and organic eggs, making it a great choice for the ketogenic diet. It comes in three flavours: Mayo, Chipotle Lime, and Garlic Aioli.
• Tessemae's Organic Mayo: This mayo is made with high-oleic sunflower oil and has a bit more acidity than other brands. It comes in three flavours: Organic Mayonnaise, Organic Ranch Mayonnaise, and Organic Habanero Mayo.
• Sir Kensington's Avocado Oil Mayonnaise: This mayo is both Paleo and Keto certified and uses 100% avocado oil. It has a creamy and decadent texture.
• Chosen Foods Classic Mayo: This mayo is made with common ingredients like avocado oil, filtered water, egg yolks, and organic whole eggs. It has a creamy texture and is sugar-free and zero-carb.
• Thrive Market Coconut Oil Mayonnaise: This mayo is made with superfood coconut oil and packed with good fats. It is a great choice for those who want the health benefits of coconut oil.
• Primal Kitchen Vegan Mayo with Avocado Oil: This mayo is made without eggs, making it perfect for plant-based folks following a low-carb diet. It has zero carbs and is made with avocado oil, water, organic vinegar, salt, and potato protein blend.
• Chosen Foods Keto Mayo: This mayo is made with coconut oil instead of avocado oil, which contains some MCTs that can promote an increase in ketone production. It is sugar-free and zero-carb.
• BetterBody Foods Avocado Oil Mayonnaise: This mayo includes garlic and onion powders in addition to avocado oil, giving it a unique flavour profile. It is a great choice for adding to sandwiches.
• Hellmann's Real Mayonnaise: This popular brand of mayonnaise has ~0 grams of net carbs per serving and is keto-friendly.

When choosing a keto-friendly mayonnaise, it is important to read the ingredients list and nutrition label to ensure that the product is low in carbohydrates and does not contain unhealthy oils, added sugars, or artificial preservatives.

How to make keto mayo at home?

Making keto mayonnaise at home is a straightforward process that requires only a few ingredients and a couple of minutes of your time. Here is a detailed guide on how to make keto mayo at home:

Ingredients:

To make keto mayo, you will need the following ingredients:

• Egg yolks (at room temperature)
• Dijon mustard
• Oil (avocado oil, olive oil, or another neutral-flavored oil)
• Lemon juice (or vinegar)
• Salt and pepper (to taste)

Instructions:

• Start by adding the egg yolks and Dijon mustard to a mixing bowl. You can use a food processor, immersion blender, or a regular blender for this step.
• Whisk or blend the egg yolks and mustard until they are combined and smooth.
• Slowly add the oil to the mixture, a little at a time. Adding the oil gradually is crucial to ensure that the yolks and oil do not separate, resulting in a uniform, creamy condiment.
• Once all the oil has been incorporated, add the lemon juice (or vinegar) and whisk or blend again.
• Add salt and pepper to taste.
• Transfer the homemade keto mayo to a sterilized jar or container and place it in the refrigerator for about an hour to thicken.

Tips:

• It is important to use room temperature eggs and oil, as pre-refrigerated ingredients may affect the emulsification process.
• For a sweeter keto mayo, you can add some keto-friendly powdered sugar after combining all the other ingredients.
• You can also experiment with different spices, herbs, and flavors like garlic powder, lemon zest, cayenne pepper, or hot sauce to make your keto mayo even more versatile and delicious.

Storage:

Homemade keto mayo can be stored in the refrigerator, covered, for up to 5-7 days. You can also freeze it in a shallow container for up to 6 months.

Now you have all the information you need to make your own delicious, healthy, and versatile keto mayonnaise at home!

Frequently asked questions