Is mayo keto? Whether it’s your cup of tea or not, there’s no doubt that it is a quintessential juggernaut in many homes.
Mayonnaise, often shortened as ‘mayo’ refers to a cold condiment that is a key ingredient in salads and sandwiches. It may have originated from Spain or France and consists of simple ingredients such as egg yolk, oil and lemon juice, mixed to form a stable emulsion.
This creamy mixture is very rich in fats and may also contain additional seasonings and flavor depending on the brand. As a high-fat food, many keto dieters often wonder if they can include mayo in keto-friendly recipes. This question is often asked because many commercially made mayonnaise may contain ingredients that may not fit into a low-carb diet.
The good news is that mayo can be made at home without added sugars and can then be included on keto diets. In this article, the macronutrients, as well as the health benefits of mayo, are all discussed.
How Many Carbs are in Mayonnaise?
In one tablespoon or 14 grams of mayonnaise, there are:
- Total carbohydrates – 0.1 grams
- Total fat – 10 grams
- Proteins – 0.1 grams
- Calories – 94
Mayo also contains Vitamin A, Vitamin C, Calcium, Cholesterol and Iron. As the macronutrient content in mayonnaise shows, it is rich in healthy fats and contains very few carbohydrates. This makes it a good addition to any low-carb, high-fat diet. But not all mayo is considered to be low-carb and this should be put into consideration before purchasing it at a local supermarket or even online. Some brands add extra sugar to boost the flavor of the mayonnaise thus, these varieties of mayo should be avoided on keto. In fact, it is best to look for mayonnaise made with healthy fats that are good for the heart. This healthy mayo usually contains lots of unsaturated fats and zero trans fat.
Health Benefits of Mayo on Keto
One of the many benefits that come from incorporating mayonnaise into different meals while on keto is that it may help lower blood sugar levels. Foods consumed on a low-carb diet are required not to cause a spike in blood glucose levels and this makes mayo a good addition to keto. Remember that one important ingredient used to prepare mayo is vinegar. The vinegar can easily be replaced with lemon to achieve the same result.
Lemon contains the fiber pectin which helps to decrease blood glucose levels. In one study performed to determine the effectiveness of this fiber, the pectin administered was able to improve glucose tolerance and reduce insulin resistance. Reduced insulin sensitivity has been linked to weight loss since the body’s ability to digest and convert carbohydrates to energy instead of fat is improved. (1)
Another important health benefit of mayo is that it may help improve the body’s metabolism. It is actually a rich source of many vitamins including Vitamins A and C. It also contains minerals that contribute to this ability. Some authorities have associated weight loss with an improved metabolic state. The healthy fats contained in mayo can also help promote nutrient absorption.
Mayo and Weight Gain
While some constituents of mayo may suggest that it may cause an individual to lose weight, it is important to point out that mayo is a calorie-dense condiment. This means that if an individual does not pay proper attention to portion size or fails to control the portion of mayo consumed, weight gain may result. With the popularity of the low-carb diet, several brands have also come up with mayo that may be used on keto. This keto-friendly mayonnaise is usually described as light mayo or reduced-fat mayo. These varieties of mayo usually have fewer calories than others and may seem a good addition to keto. The truth is that such brands that cut down the carb and calorie content of mayo replace fat with starch or sugar. Thus, when this mayonnaise is included on a low-carb diet, they can cause weight gain.
Although mayo is a rich source of healthy unsaturated fats, it also contains saturated fats and cholesterol. Saturated fats can cause additional calories to be added to a diet and may ultimately result in weight gain. Those who want to use the keto diet for weight loss or cut down on unhealthy fats may choose to make mayonnaise from home. They can do this by using ingredients that contain the healthy fats that the body requires and cutting down on added ingredients that do not fit into the keto diet.
How to Prepare Homemade Mayo
As already mentioned, one can easily prepare mayo at home using avocado oil, egg yolks (preferably from egg left at room temperature), lemons or apple cider vinegar and a pinch of salt and mustard. After the appropriate measurement, all the ingredients can be mixed using an immersion blender to make mayo. Although the mayo sold in stores may taste better than the homemade mayo, it is more nutritious and healthier than those sold commercially because only high-quality ingredients are used.
Top 3 Keto-friendly Mayo Brands
The best keto-friendly mayonnaise usually contains high-quality oils including coconut oil and avocado oil. These oils are generally regarded as keto-friendly. Again, keto mayo should contain little to no carb and few calories. Mayonnaise that is calorie-dense but low-carb and sugar-free can also be used on keto but only a moderate quantity should be used. Only organic ingredients and high-quality eggs (cage-free eggs) should be used in the preparation of mayo and it must not contain any artificial sweetener that can kick one out of ketosis.
- Sir Kensington’s Avocado Oil Mayonnaise: This mayo is made with 100% avocado oil, zero sugar, lime juice, and black pepper. It is non-GMO, gluten-free and soy-free with no added ingredients. The company also claims that this product is keto certified. It is important to point out, however, that other variants of mayo sold by this brand may contain cane sugar that should be avoided on keto.
- Primal Kitchen Mayonnaise with Avocado Oil: This brand of mayo is rich in saturated fats but does not contain carbohydrates and sugar. Unlike other mayonnaise, this brand is unique because it is calorie-dense, and lacks all the important vitamins and minerals found in regular mayonnaise.
- Chosen Foods Classic Keto Mayo: Made with high-quality ingredients, including Coconut oil, this mayonnaise can be included on keto as its name suggests. There are no carbs, no proteins, and no hidden ingredients.
Conclusion– Is Mayo Keto
Mayo may be added on keto but this really depends on the quality of the mayo. There are many health benefits that come with the use of mayo including lowering blood sugar levels and improving metabolism. There is some commercially sold mayo that may seem keto-friendly but may contain ingredients that are not suitable for use on any low-carb diet. This is because they can cause blood sugar and insulin to rise and disrupt ketosis. Brands that offer mayo with reduced calories or light mayo should also not be used on keto because of added sugars. This so-called high-quality mayo can even induce weight gain in some individuals. There are also many keto-friendly mayo brands with no carbs, no added sugars and contain healthy fats that improve and maintain the health of the heart