What is the ketovore diet?
The ketovore diet is a hybrid of the ketogenic diet and the carnivore diet. It prioritizes high-fat, animal-based foods while maintaining a very low carbohydrate intake to keep the body in a state of ketosis, where it burns fat for fuel. Unlike the strict carnivore diet, which permits only animal products, the ketovore approach allows for the addition of some high-fat, low-carb plant foods. This includes items like avocado, certain spices, and non-starchy vegetables, which add flexibility and variety to an otherwise very restrictive diet.
The problem with standard mayonnaise
Traditional mayonnaise, while high in fat, is not suitable for a ketovore diet due to its typical ingredients. Most commercial brands are manufactured with industrial vegetable or seed oils, such as soybean, canola, or safflower oil. These oils are often high in omega-6 polyunsaturated fatty acids, which can be inflammatory when consumed in large quantities and are generally discouraged on a clean-eating regimen. Furthermore, many mass-produced mayonnaises contain added sugars or preservatives to enhance flavor and extend shelf life. These hidden carbohydrates can easily disrupt ketosis, undermining the metabolic goals of the diet. For this reason, ketovore dieters must be vigilant about reading ingredient labels.
What makes a mayonnaise ketovore-friendly?
The key to enjoying mayonnaise on a ketovore diet lies in its composition. A ketovore-friendly mayo should be made with high-quality, healthy fats and contain no added sugars or unnecessary preservatives. The best options are those made with:
- Avocado oil: This oil has a neutral flavor and is rich in monounsaturated fats, making it a top choice for a healthy keto or ketovore mayo.
- Olive oil: Extra virgin olive oil offers a healthy fat source, though its strong flavor can be noticeable. Lighter olive oils are a good compromise.
- Coconut oil or MCT oil: These are excellent for providing a quick source of energy, though they may have a distinct flavor profile.
Additionally, the best mayonnaise will be sugar-free and use simple, recognizable ingredients like eggs, vinegar, lemon juice, mustard, and salt.
Making your own ketovore mayonnaise
Creating your own mayonnaise at home is a surefire way to ensure it meets your dietary needs. The process is simple, and you can control the quality of every ingredient.
Homemade avocado oil mayonnaise recipe
Ingredients:
- 1 large egg yolk, at room temperature
- 1 tsp dijon mustard
- 1 tbsp lemon juice or apple cider vinegar
- ¾ cup avocado oil
- Salt and pepper to taste
Instructions:
- Combine the egg yolk, mustard, and acid (lemon juice or vinegar) in a food processor or a tall container if using an immersion blender.
- Blend for a few seconds until smooth.
- While the blender is running, very slowly drizzle in the avocado oil. This slow, steady stream is crucial for emulsification.
- Continue blending until the mixture thickens into a creamy mayonnaise.
- Season with salt and pepper to your liking.
- Store in an airtight container in the refrigerator for up to a week.
Finding the right store-bought ketovore mayonnaise
For those who prefer the convenience of store-bought condiments, several brands now offer ketovore-friendly options. When shopping, always read the label to confirm the type of oil and check for hidden sugars. Some popular choices include:
- Primal Kitchen Avocado Oil Mayo: Made with simple, high-quality ingredients and avocado oil, it is a clean option.
- Chosen Foods Keto Mayo: This product uses coconut oil with added MCT oil and is sugar-free.
- Sir Kensington's Avocado Oil Mayo: Uses avocado oil and cage-free eggs, without sugar.
- Duke's Real Mayonnaise: One of the few classic commercial brands that is naturally sugar-free, though it uses soybean oil.
Comparison of mayonnaise options for ketovore
| Feature | Standard Commercial Mayo | Ketovore-Friendly Store-Bought | Homemade Ketovore Mayo |
|---|---|---|---|
| Oil Type | Inflammatory seed oils (soybean, canola) | Healthier oils (avocado, olive, coconut) | Choice of healthy oil (avocado, olive, etc.) |
| Added Sugar | Often contains added sugars or sweeteners | Typically contains zero added sugar | No added sugar, full control |
| Preservatives | May contain artificial preservatives | Generally fewer to no artificial preservatives | Contains no preservatives |
| Ingredients | Long list of processed ingredients | Short, recognizable ingredient list | Simple, high-quality ingredients |
| Flavor | Consistent, often sweeter flavor | Varies by brand and oil used | Customizable to your taste |
Incorporating mayo into your ketovore diet
Mayonnaise can be a versatile addition to your meal plan, providing a creamy texture and high-fat content. Here are some ketovore-friendly ways to use it:
- Protein salads: Use it as a binder for tuna, egg, or chicken salads. Use hard-boiled eggs and canned fish as a base for a high-protein, high-fat meal.
- Dips and sauces: Create a variety of dips by mixing mayo with spices, lemon juice, or hot sauce.
- As a high-fat topping: A dollop of mayonnaise can add a burst of flavor and richness to grilled meats, burgers, or other animal protein dishes.
By focusing on clean, simple ingredients, you can confidently integrate mayonnaise into a ketovore lifestyle.
Conclusion
For those following a ketovore diet, the ability to enjoy mayonnaise depends entirely on the ingredients. Standard commercial mayonnaise, with its inflammatory seed oils and hidden sugars, is not compatible. However, by choosing brands that use healthy oils like avocado or olive oil, or by making your own from scratch, you can enjoy this versatile condiment without compromising your dietary goals. By being a diligent label-reader or a home chef, you can ensure your mayonnaise remains a source of healthy fats and not a threat to your state of ketosis.
Key Takeaway: What You Need to Know
- Check Ingredients Carefully: Avoid mayonnaise made with inflammatory seed oils like canola, soybean, or safflower oil, which are common in cheaper brands.
- Look for Healthy Fats: Opt for brands that use avocado oil, olive oil, or coconut oil for a healthier fat source.
- Watch Out for Sugar: Many commercial mayos have added sugar or high-fructose corn syrup, which must be avoided to stay in ketosis.
- DIY is Safest: Making your own mayonnaise at home gives you complete control over ingredients and ensures it's 100% ketovore-friendly.
- Embrace Avocado Oil Mayo: This is one of the most widely available and reliable options for those on a ketovore or keto diet.
- Moderate Consumption is Key: While ketovore-friendly mayo is high in healthy fats, excessive consumption can still lead to exceeding calorie goals.
FAQs
Q: What is a ketovore diet? A: A ketovore diet is a hybrid eating plan that combines the principles of a ketogenic diet (low-carb, high-fat) with the carnivore diet (animal products only), allowing for some low-carb plant foods.
Q: Is store-bought mayonnaise always bad for ketovore? A: Not always, but it requires careful scrutiny. Many commercial brands use seed oils and added sugars that are not ketovore-friendly, but there are some brands that offer clean, sugar-free versions.
Q: What oil should I use for homemade ketovore mayonnaise? A: Avocado oil is a popular and neutral-tasting option, but light olive oil or MCT oil are also great choices for a clean, healthy fat base.
Q: How can I tell if a store-bought mayo is ketovore-friendly? A: Always check the ingredient list. Look for a short list featuring healthy oils like avocado or olive oil, and no added sugars, high-fructose corn syrup, or inflammatory seed oils.
Q: Is mayonnaise allowed on a strict carnivore diet? A: No. A strict carnivore diet allows only animal products. Store-bought mayo contains plant-based ingredients like oil, vinegar, and lemon juice. A "carnivore-friendly" mayo would use animal fat like tallow and potentially omit other non-animal ingredients.
Q: What are some ketovore-friendly mayonnaise brands? A: Brands like Primal Kitchen, Chosen Foods, and Sir Kensington's offer sugar-free, avocado-oil-based mayos suitable for a ketovore diet. Duke's Real Mayonnaise is also sugar-free, though it uses soybean oil.
Q: What about flavored mayonnaise options? A: You should be very cautious with flavored mayonnaises, as they often contain added sugars and other non-compliant ingredients. It's safer to stick with a clean base and add your own compliant spices.
