Mayonnaise: Friend Or Foe On A Keto Diet?

Mayonnaise is a popular condiment for those on the keto diet. It is made from eggs, oil, and an acidic component such as lemon juice or vinegar. The creamy texture is achieved through a process called emulsification, where the liquids are rapidly whisked together. Mayonnaise is keto-friendly as it is high in fat and low in protein and carbohydrates. It is important to check the ingredients list and nutrition facts label to ensure that the mayonnaise does not contain added sugar or artificial carbohydrates. Avocado oil is a popular choice for keto mayonnaise due to its neutral flavour and high monounsaturated fat content.

Is store-bought mayonnaise keto-friendly?

Mayonnaise is a popular condiment for those on the keto diet. It is a great way to add a satisfying creaminess to keto-friendly meals, and it can provide a zero-carb source of healthy fats, micronutrients, and antioxidants. However, not all store-bought mayonnaise options are created equal when it comes to keto-friendliness. Here's what you need to consider when choosing a store-bought mayonnaise that aligns with your keto diet:

Ingredients to Avoid

When selecting a store-bought mayonnaise, it is crucial to read the ingredient list carefully. Some common ingredients in mayonnaise can knock your body out of ketosis and hinder your progress. Here's what to avoid:

• Sugar and Other Carbohydrates: Mayonnaise that contains sugar or other carbohydrates should be avoided. Sugar promotes the storage of fat in the body, rather than the burning of fat, which is counterproductive to the keto diet's goal of using fat as fuel. Even a small amount of added sugar can be enough to impact your ketosis, so it is best to opt for sugar-free options.
• Artificial Preservatives: Many store-bought mayonnaise brands contain artificial preservatives like butylated hydroxyanisole (BHA), nitrates, benzoic acid, potassium sorbate, and calcium disodium EDTA. While these preservatives are generally considered safe in small amounts, they have been linked to negative side effects in some individuals. Additionally, consuming artificial preservatives does not promote overall health, so it is best to choose options with fewer preservatives.
• Low-Quality Oils: Soybean oil, canola oil, regular sunflower oil, and regular safflower oil are common ingredients in store-bought mayonnaise. However, these oils are high in polyunsaturated fatty acids (PUFAs), which can promote inflammation in the body. For a keto-friendly option, it is best to choose mayonnaise made with healthier oils like avocado oil, olive oil, MCT oil, or coconut oil.

Recommended Store-Bought Keto Mayo Brands

While making your own keto mayonnaise at home ensures you know exactly what goes into it, there are also some great store-bought options available. Here are some recommended brands known for their keto-friendly mayonnaise:

• Chosen Foods: Chosen Foods offers a variety of keto-friendly mayonnaise options, including their Classic Avocado Oil Mayo and their Keto Mayo, which is made with coconut oil and contains MCT oil.
• Sir Kensington's: Sir Kensington's Avocado Oil Mayo is a popular choice for those on the keto diet. It has simple ingredients, no preservatives, and a touch of organic cane sugar that doesn't impact the carb count.
• Primal Kitchen: Primal Kitchen's Mayo with Avocado Oil is another excellent option for keto dieters. They use high-quality, organic ingredients, including cage-free eggs, and their mayonnaise has a consistent texture similar to traditional mayonnaise.
• Tessemae's: Tessemae's Organic Mayo is made with high-oleic sunflower oil and has a bit more acidity than other brands. They offer several flavors, including Organic Mayonnaise, Organic Ranch Mayonnaise, and Organic Habanero Mayo, all of which are zero-carb options.
• Better Body Foods: Better Body Foods Avocado Oil Mayonnaise is another option with similar ingredients to its competitors, but it also includes garlic and onion powders for enhanced flavor.

Final Thoughts

When choosing a store-bought mayonnaise to accompany your keto diet, always read the ingredient list and nutrition facts label. Avoid options with added sugar, artificial preservatives, and low-quality oils high in PUFAs. Instead, opt for brands that use healthier oils like avocado oil, olive oil, MCT oil, or coconut oil. The recommended brands listed above are a great place to start, but remember to check the labels as brands can change their recipes over time.

What oils are best for keto mayonnaise?

When making keto mayonnaise, the oil you choose will depend on the flavour you are aiming for, as well as the nutritional profile. Here are some of the best oils for keto mayonnaise:

Avocado Oil

Avocado oil is a fantastic source of healthy fats and nutrients without affecting the flavour too much. It is a neutral oil, so it won't have a strong flavour. Avocado oil is also less processed than soybean, vegetable, or canola oil, which are often used in store-bought mayonnaise. It is also a good option for those who don't like the taste of olive oil in mayonnaise.

Macadamia Oil

Macadamia oil is another keto-friendly option for making mayonnaise. It has a light flavour and is a good source of healthy fats.

Light Olive Oil

Light olive oil has a mild flavour and is a good choice if you want to avoid the strong taste of extra virgin olive oil. However, some people may find that even light olive oil has too strong of a flavour for mayonnaise.

Walnut Oil

Walnut oil can be used to make keto mayonnaise, but it is important to choose a light variety as the flavour can be strong.

Coconut Oil

Coconut oil is not typically recommended for keto mayonnaise because it is solid at room temperature, which can affect the consistency of the mayonnaise. However, some people have had success using refined coconut oil, which is liquid at room temperature.

Other Oils

Other oils that can be used for keto mayonnaise include extra virgin olive oil, soybean oil, and canola oil. However, these oils may have a stronger flavour or contain more GMOs and preservatives.

What ingredients should be avoided in keto mayonnaise?

When looking for a keto-friendly mayonnaise, it is important to avoid processed oils such as canola, soybean, sunflower, or other vegetable oils. Instead, opt for coconut, avocado, or extra virgin olive oil. It is also advisable to avoid non-organic ingredients, added sugars, and artificial ingredients such as colors, flavors, and disodium EDTA.

Some major condiment brands may try to market their products as "avocado oil mayonnaise" when in reality, they are blended with other lower-quality oils. These products should be avoided as they do not provide the same health benefits as pure avocado oil.

When selecting a keto-friendly mayonnaise, it is best to choose one with minimal ingredients and no added sugars or preservatives. Making your own mayonnaise at home is also a great option, as you can control the ingredients and ensure it fits your specific dietary needs.

Are there any good store-bought keto mayonnaise brands?

Yes, there are several good store-bought keto mayonnaise brands available. Here is a list of some of the best options:

Primal Kitchen Mayo with Avocado Oil

Primal Kitchen was one of the first brands to launch a mayonnaise made with avocado oil, and it remains one of the best options. Their product is gluten-free, certified paleo, Whole30 approved, and Non-GMO Project certified. The ingredients include avocado oil, organic eggs, organic egg yolks, organic vinegar, sea salt, and organic rosemary extract. Per serving, it contains 100 calories, 12 grams of fat, 0 grams of net carbs, 0 grams of sugar, and 0 grams of protein.

Sir Kensington's Avocado Oil Mayo

Sir Kensington's is a well-known brand that specializes in better-for-you condiments. Their avocado oil mayonnaise is made with organic certified humane free-range egg yolks and non-GMO ingredients. They use a bit of lime for acid instead of lemon or vinegar, giving it a unique flavor. The ingredients include avocado oil, organic certified humane free-range egg yolks, water, distilled vinegar, salt, lime juice concentrate, citric acid, and lime oil. Per serving, it contains 90 calories, 10 grams of fat, 0 grams of net carbs, 0 grams of sugar, and 0 grams of protein.

Chosen Foods Keto Mayo

Chosen Foods Keto Mayo is made with refined coconut oil (medium-chain triglycerides) and does not have a coconut flavor. They also add MCT Oil to help keep you in ketosis. The ingredients include refined coconut oil (medium-chain triglycerides), egg yolks, water, distilled vinegar, salt, mustard, and organic rosemary extract. Per serving, it contains 100 calories, 11 grams of fat, 0 grams of net carbs, 0 grams of sugar, and 0 grams of protein.

Better Body Foods Avocado Oil Mayo Original

Better Body Foods is a newer brand to the keto condiment market, but their avocado oil mayonnaise is a delicious option. Their product contains added spices, including garlic powder and onion powder, which give it a unique flavor profile. The ingredients include avocado oil, egg yolk, water, distilled white vinegar, coconut palm sugar, lemon juice, salt, ground mustard, garlic powder, onion powder, and EDTA. Per serving, it contains 100 calories, 12 grams of fat, 0 grams of net carbs, 0 grams of sugar, and 0 grams of protein.

Tessemae's Organic Mayonnaise

Tessemae's is a well-known brand among keto dieters, and they offer a delicious organic mayo that is Whole30 Approved, dairy-free, sugar-free, gluten-free, and made from cage-free eggs. It is also free of soy and canola oil. The ingredients include organic expeller-pressed sunflower oil, organic cage-free eggs, organic cage-free egg yolks, organic distilled vinegar, water, sea salt, organic rosemary extract, organic black pepper, organic garlic powder, and citric acid. Per serving, it contains 90 calories, 10 grams of fat, 0 grams of net carbs, 0 grams of sugar, and 0 grams of protein.

Duke's Mayonnaise

Duke's Mayonnaise is a popular low-carb option among keto dieters due to its lack of added sugar. It has a smooth, creamy, and light citrusy flavor with a thick and rich texture. The ingredients include soybean oil, eggs, water, distilled vinegar, salt, natural flavors, calcium disodium EDTA, and lemon juice concentrate. Per serving, it contains 100 calories, 12 grams of fat, 0 grams of net carbs, 0 grams of sugar, and 0 grams of protein.

How do you make keto mayonnaise at home?

Making keto mayonnaise at home is a simple and quick process. It is also healthier and more delicious than store-bought mayonnaise. Here is a step-by-step guide:

Ingredients:

• 2 egg yolks (at room temperature)
• 1 tablespoon dijon mustard
• 2 teaspoons lemon juice or vinegar
• Salt and pepper, to taste
• 1 cup avocado oil, light olive oil, or extra virgin olive oil

Method:

Firstly, take a large mixing bowl and add the egg yolks and dijon mustard. Whisk these together until they are well combined and smooth.

Next, slowly add the oil, a teaspoon at a time, while continuously whisking the mixture. Keep adding oil and whisking until the mixture becomes uniform. Then, whisk in the lemon juice or vinegar, and add salt and pepper according to your taste.

Finally, transfer the homemade keto mayonnaise into a sterilized jar or container and place it in the refrigerator for about an hour to thicken.

Your keto mayonnaise is now ready to be enjoyed! It can be stored in the refrigerator for up to 5 days.

Tips:

• Always use room-temperature eggs.
• Add the oil slowly, a little at a time, to ensure that the yolks and oil do not separate.
• You can use a variety of oils like avocado oil, light olive oil, extra virgin olive oil, safflower oil, or vegetable oil. Avocado oil and light olive oil have a more neutral flavour, while extra virgin olive oil has a stronger taste.
• You can also add extra spices or some hot sauce to your keto mayonnaise for a spicy kick!

Frequently asked questions