Mayo On A Vegan Diet: Friend Or Foe?

is mayo okay on a vegan diet

Mayonnaise is a popular condiment used in sandwiches, salads, and for dipping fries. Traditional mayonnaise is made with eggs, which makes it unsuitable for vegans. However, vegan mayonnaise, also known as veganaise, is a plant-based alternative that has gained popularity in recent years. This has led to a number of mainstream mayonnaise brands adding plant-based versions to their collections.

Vegan mayo is typically made with oil and a substitute for eggs, such as soy milk, aquafaba (chickpea brine), or silken tofu. It often includes additional ingredients like salt, lemon juice, mustard, and/or vinegar to enhance the flavour. The process of making vegan mayo is similar to that of non-vegan mayo, involving the emulsification of oil and the egg substitute to create a thick, creamy consistency.

Vegan mayo is considered a healthier alternative to traditional mayo as it contains less saturated fat and cholesterol due to the absence of eggs. It is also generally lower in calories and fat. However, it is still a condiment that should be consumed in moderation as part of a balanced diet.

Characteristics Values
Primary ingredients Oil and soy milk or oil
Traditional mayo ingredients Oil, eggs, and seasonings
Nutritional value Low in calories and fats
Egg-free substitutes Soy milk, aquafaba (chickpea brine), or silken tofu
Add-ons Salt, lemon juice, mustard, vinegar, paprika
Best brand Follow Your Heart Original Vegenaise

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Is vegan mayo healthier than regular mayo?

Mayo is a staple condiment, used for sandwiches, burgers, salads, and even cakes. Vegan mayo is made without eggs, making it suitable for those on a plant-based diet or with egg allergies. But is vegan mayo healthier than regular mayo?

Nutrition Facts

Vegan mayo is generally considered a bit healthier than regular mayo. It contains less saturated fat and cholesterol, which can be beneficial for heart health. However, vegan mayo is still a processed food with a high content of oil, modified food starch, and sugar. It also contains some additives and preservatives, which may have negative health effects.

Ingredients

Vegan mayo typically contains healthier oils, such as expeller-pressed canola oil or sunflower oil, which have a better omega fat ratio than the soybean oil often used in regular mayo. It also doesn't contain eggs, which removes dietary cholesterol from the product.

Taste and Texture

Vegan mayo has a lighter, smoother, and less goopy texture than regular mayo. It has a pleasing balance of flavours and is less sweet and sour. However, some varieties of vegan mayo can have a sharp vinegar flavour or a loose and runny texture.

Overall Healthiness

While vegan mayo may be slightly healthier than regular mayo due to its lower saturated fat and cholesterol content, it is still a processed food with a high content of refined oil. It should be eaten in moderation as part of a balanced diet. For a healthier option, you can make your own vegan mayo at home using whole food ingredients.

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What ingredients are used in vegan mayo?

There are a variety of ingredients used in vegan mayo, depending on the brand and recipe. Here is a list of ingredients commonly used in vegan mayo:

  • Soy milk or aquafaba (chickpea water) as a base
  • Oil, such as safflower, vegetable, avocado, canola, olive, or sunflower oil
  • Vinegar, such as red wine vinegar, white wine vinegar, or apple cider vinegar, for tanginess
  • Salt, to enhance flavour
  • Mustard, which also acts as an emulsifier
  • Lemon juice, for brightness and tang
  • Sweeteners, such as maple syrup, brown rice syrup, or cane sugar
  • Acidifiers like lemon juice or vinegar
  • Seasonings like salt, onion powder, garlic powder, and mustard flour
  • Natural flavours or special ingredients like roasted garlic or hot chillies

Some recipes also include ingredients such as:

  • Cashews or silken tofu as a base
  • Red wine vinegar or white wine vinegar
  • Garlic granules or garlic powder
  • Sea salt
  • Kala namak salt, for an eggy flavour
  • Boiled and cooled potatoes
  • Plant milk
  • Kala namak (Indian Black Salt)
  • Capers
  • Olive oil
  • Avocado
  • Black pepper
  • Tahini
  • Miso
  • Hummus
  • Flax oil
  • Soy or soy milk
  • Coconut oil
  • Garlic
  • Hot sauce
  • Sugar

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How is vegan mayo made?

Vegan mayo can be made in a few different ways, but the most common bases are soy milk, silken tofu, or aquafaba. Soy milk contains natural emulsifiers that bind with oil to create a creamy texture. Silken tofu can be blended with salt, lemon juice or vinegar, and spices to create a vegan mayo with a similar texture to the original. Aquafaba, the liquid from a can of chickpeas, can also be blended with oil, vinegar, salt, and spices to create a vegan mayo.

To make vegan mayo with a food processor or immersion blender, add soy milk, vinegar, salt, and mustard to the food processor or a tall jar or cup with an immersion blender. Slowly add oil to the mixture, either drop by drop or in a thin stream, until the mixture begins to thicken. You can then adjust the flavour with salt, sweetener, or lemon juice.

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There are a plethora of vegan mayo brands available in the market. Here are some of the most popular ones:

Follow Your Heart

Follow Your Heart offers a range of Vegenaise products, including original, soy-free, avocado oil-based, grapeseed oil-based, organic, and reduced-fat varieties. They also have flavoured options like chipotle mayo and roasted garlic mayo. Their products are certified plant-based, non-GMO, and free from preservatives. However, some users have found them to be too thick and not as smooth as traditional mayo, with a strong mustard flavour.

Spectrum Culinary

Spectrum Culinary offers a vegan light canola mayo that is gluten-free, dairy-free, and egg-free. It has a weird texture and is a little too tangy, but it still made it to the top 4 in one taste test.

Celebrate Health

Celebrate Health is an Australian brand that offers a vegan mayo option. It has a good texture and taste, but it might be hard to find outside of Australia and is quite expensive.

Earth Balance

Earth Balance offers a vegan mayo option made with expeller-pressed canola oil, water, brown rice syrup, apple cider vinegar, pea protein, salt, and mustard flour. However, it received negative reviews in taste tests, with some testers spitting it out due to its unpleasant taste.

Just Mayo

Just Mayo is a popular vegan mayo brand that can be found at Walmart and Whole Foods. It has a light and tangy flavour and a smooth, creamy texture. However, it can be hard to find in stores.

Good & Gather

Good & Gather is Target's in-house grocery brand that offers a vegan mayo option. It is affordable and has a thick texture and a slightly sweet, neutral taste. However, it lacks a strong vinegar or lemon flavour that some may prefer.

Sir Kensington's

Sir Kensington's offers a classic vegan mayo made with aquafaba, organic lemon juice, fair-trade organic coconut sugar, salt, distilled vinegar, and spices. They also have flavoured options like chipotle mayo and an avocado oil-based mayo. While it has a smooth texture, some users have found the colour to be too dark and the taste to be too tangy and expired-tasting.

Hellmann's

Hellmann's, a well-known mayonnaise brand, offers a plant-based version that is smooth, luscious, and versatile. It tastes similar to their traditional mayo but lacks the eggy aftertaste. However, some users have found it to lack the bouncy texture of regular mayo.

NotCo

NotCo is a Chilean company that offers NotMayo, a vegan mayonnaise with a squeeze bottle for convenience. It has a dense, velvety texture and a distinct eggy aroma and flavour, thanks to the addition of brown sugar.

These are just a few of the popular brands of vegan mayo available. Each brand has its own unique flavour and texture, so it's worth trying a few to find your favourite!

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How does vegan mayo taste compared to regular mayo?

Vegan mayonnaise is a little more complex than simply removing the egg from traditional mayo. Traditional mayonnaise is completely reliant on the way that egg proteins bind the other mayonnaise ingredients together, giving it that creamy, smooth texture. However, these egg proteins can be successfully swapped out for plant proteins, such as soy protein, pea protein, or fava bean protein, which is exactly what vegan mayos have done.

Due to their remarkable similarity in makeup and consistency, vegan mayo can be used in all of the same ways as regular mayo. This includes spreading on sandwiches, dressing potato salads, or serving as a dipping sauce.

Vegan mayo can be made healthier than regular mayo. Traditional mayonnaise tends to be higher in saturated fats, whereas vegan mayo will typically have more monounsaturated fats, which are healthier. Plant-based mayo is also almost always cholesterol-free, while regular mayo contains cholesterol due to the use of eggs.

However, some vegan mayos are still quite processed and may contain unhealthy ingredients, so it is always best to check the label.

Taste

Vegan mayo can taste very similar to regular mayo, with a creamy texture and a similar flavour. Some people even prefer it, saying that it has less of a bitter taste. However, others say that it can be a bit sharp on the vinegar flavour.

Brands

There are a number of vegan mayo brands available, including:

  • Hellman's Vegan Dressing and Spread
  • Sir Kensington's Chipotle Vegan Mayo
  • Follow Your Heart Soy Free Vegenaise
  • Avonaise Original
  • Trader Joe's Vegan Mayo Spread & Dressing
  • Just Mayo
  • Vegenaise
  • Best Foods Mayonnaise
  • Kewpie
  • Fabalish
  • Primal Mayo

Frequently asked questions

Traditional mayonnaise is made with eggs, which are animal products, so it is not vegan. However, there are many vegan alternatives to traditional mayo available in stores, and it is also easy to make your own.

Vegan mayonnaise is typically made of oil and a substitute for eggs, such as soy milk, aquafaba (chickpea brine), or silken tofu. It can also contain vinegar or lemon juice, mustard, salt, and other seasonings.

Vegan mayo is generally healthier than traditional mayo as it contains less saturated fat and no cholesterol. However, it is still high in calories and fat, so it should be eaten in moderation as part of a balanced diet.

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