Mayo On Keto: Good Or Bad?

Mayonnaise is a popular condiment for many keto recipes, adding flavour and creaminess to dishes. But is it keto-friendly? The answer is yes, but only if you avoid mayonnaise that's high in sugar or contains other non-keto-friendly ingredients. Since ketosis is about restricting carbs and increasing the consumption of fats, mayo's high-fat and low-carb profile makes it suitable for a keto diet. However, it's important to choose mayonnaise with minimal or no added sugars and unhealthy oils.

Is Mayo Keto-Friendly?

Mayonnaise is a keto-friendly condiment, but not all store-bought options are created equal. The key to finding the right mayo for your keto diet is to read the ingredients list and nutrition facts label.

Macronutrient Profile

Mayonnaise has a macronutrient profile that is well-suited to the keto diet, as it is high in fat, low in protein, and contains zero carbohydrates.

Ingredients to Look Out For

When shopping for mayonnaise, it is best to avoid products that contain added sugars, artificial preservatives, and certain types of oils.

Added Sugars:

Sugar is a no-go on the keto diet. Many popular mayonnaise brands contain added sugars, such as high-fructose corn syrup, which can kick you out of ketosis. It is important to choose a sugar-free option made with healthy oils and ingredients.

Artificial Preservatives:

Common preservatives found in cheaper, mass-produced mayonnaises include potassium sorbate and calcium disodium EDTA. These artificial ingredients have been linked to health problems and should be avoided when possible.

Oils:

The type of oil used in mayonnaise greatly impacts its texture, flavor, and nutritional value. While soybean and canola oils are common in store-bought options, they are often accompanied by added sugar and artificial ingredients. Olive oil and coconut oil are healthier alternatives, but they can overpower the traditional mayonnaise flavor. Avocado oil is a good option as it offers healthy fats and nutrients without affecting the flavor.

Recommended Brands

Some recommended keto-friendly mayonnaise brands include:

• Primal Kitchen Avocado Oil Mayo
• Sir Kensington's Avocado Oil Mayo
• Chosen Foods Classic Mayo
• Thrive Market Coconut Oil Mayonnaise
• Primal Kitchen Vegan Mayo with Avocado Oil
• Duke's Real Mayonnaise
• Tessemae's Organic Mayo
• Chosen Foods Avocado Oil Mayo and Keto Mayo
• Blue Plate Real Mayonnaise
• Heinz Real Mayonnaise
• Hellmann's Real Mayonnaise
• Trader Joe's Real Mayonnaise
• Whole Foods 365 Mayonnaise

Homemade Option

If you want more control over the ingredients, you can also make your own keto-friendly mayonnaise at home. All you need are a few simple ingredients: eggs, salt, mustard, oil (avocado, olive, coconut, or another healthy alternative), and an acidic component like lemon juice or vinegar. The process of emulsification, which involves rapidly whisking the ingredients together, gives mayonnaise its creamy texture.

Best Oils for Keto Mayonnaise

Mayonnaise is a keto-friendly condiment, but not all mayo is created equal. The best oils for keto mayonnaise are those that are high in healthy fats and have a neutral flavour, such as:

• Avocado oil: a popular choice for keto mayo due to its neutral flavour and high monounsaturated fat content.
• Olive oil: extra virgin olive oil is the healthiest option, but it can be quite strong-tasting, so regular olive oil is also used.
• MCT oil: this oil will give you a quick energy and ketone boost.
• High-oleic sunflower or safflower oil: these are neutral in flavour and packed with heart-healthy monounsaturated fatty acids.
• Coconut oil: this oil contains ketone-boosting fatty acids and is a good alternative if you don't like the taste of MCT oil.

When choosing a keto-friendly mayonnaise, it's important to read the label carefully. Many store-bought mayonnaises contain unhealthy oils, added sugars, and artificial ingredients. Look for a product that lists one of the above oils as the first ingredient, and avoid those that contain soybean oil, canola oil, or other vegetable oils.

You can also make your own keto mayonnaise at home using one of the above oils and a few simple ingredients. Here's a basic recipe to get you started:

Ingredients:

• 1 large egg, at room temperature
• 1 tablespoon dijon mustard
• 1 tablespoon distilled vinegar (or apple cider vinegar/white wine vinegar)
• 1/4 teaspoon sea salt (or more, to taste)
• 3/4 cup avocado oil (or olive oil/coconut oil)

Instructions:

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

Ingredients to Avoid

While mayonnaise is keto-friendly, there are some ingredients that you should avoid when shopping for keto mayo.

Processed Oils

Avoid mayonnaise brands that use canola, soybean, sunflower, or other vegetable oils. These oils are highly processed and can cause inflammation. Instead, opt for coconut, avocado, or extra virgin olive oil.

Non-Organic Ingredients

It is best to choose organic options, especially when the product contains eggs.

Added Sugar

Sugar is a big no-go on the keto diet. Always choose sugar-free mayo brands.

Artificial Ingredients

Avoid artificial colours, flavours, disodium EDTA, and other additives that do not belong in a low-carb diet or any diet.

Preservatives

Check the ingredients list for preservatives such as butylated hydroxyanisole (BHA), nitrates, and benzoic acid. The fewer ingredients, the better.

Best Store-Bought Mayo Brands

Mayonnaise is a keto-friendly condiment, but it's important to choose a brand that is low in carbs and made without added sugars or unhealthy oils. Here are some of the best store-bought mayo brands that are suitable for a keto diet:

• Chosen Foods Keto Mayo: This mayo is made with refined coconut oil and medium-chain triglycerides (MCT oil), which are odourless and tasteless. It has no sugar and 100 calories per serving.
• Sir Kensington's Avocado Oil Mayonnaise: This mayo uses 100% avocado oil and is both Paleo and Keto-certified. It has a touch of organic cane sugar, which doesn't register on the nutrition label. It has 90 calories per serving.
• Primal Kitchen Mayo with Avocado Oil: This mayo has avocado oil as the first and main ingredient, with organic cage-free eggs and non-GMO beet vinegar. It has zero sugar and 100 calories per serving.
• Better Body Foods Avocado Oil Mayo Original: This mayo includes avocado oil and a blend of spices such as garlic and onion powder. It has zero sugar and 100 calories per serving.
• Chosen Foods Classic Avocado Oil Mayo: This mayo is made with avocado oil and organic ingredients. It is Paleo and Whole30-friendly, and it has zero sugar.
• Thrive Market Coconut Oil Mayonnaise: This mayo is made with coconut oil and organic ingredients. It is packed with good fats and has 100 calories per serving.

Homemade Keto Mayo

Mayonnaise is a great condiment for those on a keto diet, as it is high in fat, low in protein, and contains zero carbohydrates. However, not all store-bought mayonnaise is keto-friendly, as many brands contain added sugars, artificial preservatives, and unhealthy oils. To ensure your mayonnaise is keto-friendly, it is best to make your own at home. Here is a simple recipe for delicious, creamy, keto-friendly mayonnaise that you can make in just a few minutes.

Ingredients:

• 1 large egg, at room temperature
• 1 tablespoon of Dijon mustard
• 1 tablespoon of distilled vinegar (you can also use apple cider vinegar or white wine vinegar)
• 1/4 teaspoon of sea salt (or to taste)
• 1/2 to 3/4 cup of oil (avocado oil, olive oil, or another neutral-flavored oil)
• A squeeze of lemon juice (optional)

Instructions:

• In a small bowl, mix all the ingredients except for the oil.
• Slowly add the oil to the mixture, drop by drop, while whisking vigorously. This step is crucial to ensure that the oil emulsifies with the other ingredients and does not separate.
• Continue whisking and slowly adding the oil until you have a thick, creamy mayonnaise.
• Taste and adjust seasoning, if needed.
• Store your homemade keto mayo in an airtight container in the refrigerator for up to one week.

Tips:

• It is important to add the oil slowly at first to ensure proper emulsification. Once the mixture starts to thicken, you can add the oil in a thin, steady stream.
• If you want to make a larger batch, you can use an immersion blender or an electric mixer instead of whisking by hand.
• You can customize your keto mayo by adding various herbs, spices, or a pinch of cayenne pepper for a spicy kick.
• Always use fresh, organic eggs when making homemade mayonnaise.
• If you are concerned about using raw eggs, you can buy pasteurized eggs or pasteurize them yourself by heating them to 140°F for 3 minutes.

Frequently asked questions