Keto diet, also known as the ketogenic diet, is a low-carb, high-fat diet that has become increasingly popular over the years. It requires you to maintain a strict macronutrient ratio, where you consume high amounts of fat, moderate protein intake, and very low carbohydrates to put your body in a state of ketosis. One of the challenges in following the keto diet is finding keto-friendly foods, including condiments like mayonnaise. In this article, we will take a closer look at whether you can indulge in keto-friendly mayo.
What is Keto-friendly Mayo?
Keto-friendly mayo is mayonnaise that is low in carbohydrates and sugar, and high in healthy fats suitable for the ketogenic diet. Traditional mayo contains vegetable oils, which can be high in omega-6 and harmful to the body if consumed in large amounts. Hence, the keto-friendly mayo replaces the vegetable oils with healthy fats such as avocado or olive oil, which are high in monounsaturated and polyunsaturated fats, with minimal carbohydrates and no sugars.
Ingredients of Keto-friendly Mayo
The ingredients of keto-friendly mayo vary depending on the brand and recipe used. However, the following are some typical ingredients:
- Egg yolks
- Avocado or olive oil
- Apple cider or white vinegar
- Lemon juice
- Dry mustard
- Salt and pepper, as per taste
Macronutrient Ratio
The macronutrient ratio for keto-friendly mayo should be high in fat, moderate in protein, and low in carbohydrates. A single tablespoon of keto-friendly mayo typically contains the following macronutrients:
| Macronutrient | Amount (Per Tablespoon) |
|---|---|
| Fat | 15g |
| Protein | 0.1g |
| Carbohydrate | 0.1g |
Is Mayo Suitable for a Keto Diet?
Mayonnaise is keto-friendly as long as it contains the right ingredients in the right proportions. Traditional mayo may contain harmful vegetable oils, which is not suitable for the keto diet. Keto-friendly mayo made with healthy fats such as olive or avocado oil, and without any sugars, is perfect for the keto diet.
Benefits of Using Mayo on a Keto Diet
Using keto-friendly mayo on a keto diet has several benefits. They include:
- It is an excellent source of healthy fats that help you meet your daily fat requirements on the keto diet.
- The healthy fats in mayo can help keep you feeling full and satisfied, reducing hunger and cravings.
- Mayo can be used as a healthy fat source in many keto snacks and meals, making it a versatile ingredient.
Things to Consider Before Using Mayo on a Keto Diet
Before indulging in keto-friendly mayo on a keto diet, there are a few things to consider. They include:
- While mayo is a great source of healthy fats and can help meet your daily fat requirements, it is high in calories. Hence, it needs to be consumed in moderation, else it could lead to weight gain or hinder weight loss efforts.
- You must stick to keto-friendly mayo that uses healthy fats such as olive or avocado oil, and ensure it is free from sugars or high carbohydrates. Always check the label and pickup a reputable brand that follows the right recipe.
Final Thoughts
Keto-friendly mayo is a great condiment to include in your keto diet. It contains healthy fats, is low in carbohydrates and sugars, and is a versatile ingredient that can be used in several keto meals and snacks. Always make sure to choose a reliable brand or make the mayo at home using a recipe that uses healthy fats and no sugars. As with any keto food, always consume in moderation.
FAQs
Here are some frequently asked questions about eating mayonnaise on the keto diet:
- Is regular mayonnaise keto-friendly?
- Can I make my keto-friendly mayo at home?
- What is the serving size of keto-friendly mayo?
- Can I consume mayo in large quantities on a keto diet?
- Is it safe to consume keto-friendly mayo regularly?
Traditional mayo is not suitable for the keto diet as it usually contains vegetable oils and other additives that can be high in carbohydrates, sugars, and harmful fats.
Yes, you can make keto-friendly mayo at home using eggs, olive or avocado oil, apple cider or white vinegar, lemon juice, dry mustard, and salt and pepper, as per taste.
A single tablespoon of keto-friendly mayo typically contains 15g of fat, 0.1g of protein, and 0.1g of carbohydrate. Measure according to your dietary guidelines.
While keto-friendly mayo is an excellent source of healthy fats, it is still high in calories. Hence, it would help if you consumed it in moderation, as part of a balanced keto diet.
Yes, keto-friendly mayo is safe for regular consumption as long as it is consumed in moderation, as part of a well-balanced keto diet that meets your macronutrient requirements.
References
Here are some references used to create this article:
- Keto Friendly Mayo Recipe. (2021). Healthful Pursuit. https://www.healthfulpursuit.com/recipe/keto-mayo/
- Mayonnaise (Mayo) Nutrition Facts & Calories. (n.d.). https://nutritiondata.self.com/facts/fats-and-oils/616/2
- Bartolotto, C. (2016). The Best and Worst Mayonnaises. Healthline. https://www.healthline.com/nutrition/best-mayonnaise#bottom-line