Why Conventional Mayonnaise is Not Paleo
At its core, mayonnaise is an emulsion of oil and egg yolk, a seemingly simple formula. Yet, the vast majority of mayonnaise found on supermarket shelves is loaded with ingredients that violate paleo principles. The primary culprits are the oils used in mass production. Most commercial mayos are made with industrial seed oils such as soybean oil, canola oil, sunflower oil, or safflower oil. These oils are highly processed, high in pro-inflammatory omega-6 fatty acids, and are not part of the ancestral diet. Beyond the oil, many brands also contain added sugars, artificial flavors, and preservatives that are strictly forbidden on the paleo diet. The paleo diet focuses on whole, unprocessed foods, so these modern, chemically-extracted ingredients are a major red flag. Simply put, if your great-great-great-great-great-great-great-great-grandmother couldn't make it in her kitchen with basic tools, it's probably not paleo.
The Anatomy of Paleo-Compliant Mayonnaise
Fortunately, making or finding paleo mayonnaise is straightforward once you know what to look for. The core ingredients are the same—egg yolk, a fat source, an acid like lemon juice or vinegar, and seasonings—but the key is using paleo-approved fats.
Compliant Oils for Paleo Mayo
- Avocado Oil: This is one of the most popular choices for paleo mayonnaise due to its mild, buttery flavor and high smoke point, which indicates its stability. It's a fantastic, healthy monounsaturated fat.
- Light Olive Oil: While extra-virgin olive oil can have a strong, bitter flavor that overpowers mayonnaise, a light-tasting version can work well. However, be cautious when using it for cooking, as its smoke point is lower than avocado oil's.
- Macadamia Nut Oil: Another great option for its mild flavor and health profile.
- Animal Fats: Rendered animal fats like duck fat or liquid bacon fat can also be used for a savory twist, though these may solidify when chilled.
Other Paleo Mayo Ingredients
- Eggs: Use whole, fresh, preferably pastured eggs at room temperature for the best emulsion.
- Acid: Lemon juice or apple cider vinegar provides the necessary tang and helps stabilize the emulsion.
- Seasoning: A bit of dry mustard or Dijon, along with sea salt, helps with both flavor and emulsification.
Making Homemade Paleo Mayonnaise
Making your own mayo is not only easy but also ensures you have full control over the ingredients. A blender or immersion blender makes the process nearly foolproof.
Ingredients:
- 1 room-temperature large egg
- 1 tsp dry mustard
- 1 tbsp lemon juice or apple cider vinegar
- 1/4 tsp sea salt
- 1 cup avocado or light olive oil
Instructions:
- In a blender or the jar for an immersion blender, combine the egg, mustard, lemon juice, and salt.
- Blend on low until combined.
- While the blender is running, very slowly drizzle in the oil in a thin, steady stream. Patience is key to forming a perfect emulsion.
- Continue blending for a few minutes until the mixture thickens into a creamy mayonnaise.
- Taste and adjust seasonings if necessary. Store in an airtight container in the refrigerator for up to a week.
Comparison: Regular vs. Paleo Mayonnaise
| Feature | Regular Mayonnaise | Paleo Mayonnaise |
|---|---|---|
| Primary Oil | Soybean, Canola, Sunflower | Avocado, Light Olive, Macadamia |
| Omega-6/Omega-3 | High omega-6 ratio | Balanced omega-6/omega-3 ratio |
| Processing | Highly processed industrial oils | Minimally processed, cold-pressed oils |
| Additives | Often contains sugar, preservatives | Typically free of sugar and preservatives |
| Health Benefits | Can be pro-inflammatory | Anti-inflammatory fats, nutrient-dense |
| DIY Difficulty | Not typically homemade | Very easy to make at home |
| Cost | Less expensive | Generally more expensive |
Finding Store-Bought Paleo Mayonnaise
If you don't have the time or inclination to make your own, several brands offer paleo-friendly mayonnaise. When buying, always check the label to ensure it's made with compliant oils and lacks sugar or other non-paleo ingredients.
Popular Paleo Mayo Brands:
- Primal Kitchen: Certified Paleo and made with avocado oil.
- Chosen Foods: Uses 100% avocado oil and is certified non-GMO and gluten-free.
- Sir Kensington's Avocado Oil Mayo: Clearly labeled as Keto and Paleo certified.
- Tessemae's: Offers several paleo-friendly dressing and condiment options.
The Conclusion: A resounding 'Yes,' with a catch.
So, is mayonnaise ok on paleo? The answer is yes, but only if you are using a version made with paleo-approved ingredients. Conventional, store-bought mayonnaise is a hard 'no' due to the inflammatory seed oils and added sugars. By either whipping up a batch at home with avocado oil or purchasing from a trusted paleo brand, you can enjoy this versatile condiment without breaking your diet. Remember, the core of the paleo lifestyle is focusing on nutrient-dense, whole foods, and a homemade or certified paleo mayonnaise fits that ethos perfectly. So go ahead, enjoy your tuna salad or wrap with a dollop of delicious, clean mayo. It's the perfect way to make your ancestral diet feel a little less, well, primitive. Chosen Foods provides a simple avocado oil recipe for those looking to get started.
