What kind of mayonnaise is best for diabetics? A guide to making smarter choices

October 6, 2025 •

4 min read

While plain, unsweetened mayonnaise typically contains very little to no carbohydrates, its overall nutritional quality can vary significantly, especially regarding the type of fats used. When managing diabetes, knowing what kind of mayonnaise is best for diabetics? means looking beyond the carb count to focus on the type of oil and avoiding hidden sugars and other low-quality additives.

Quick Summary

Diabetics can safely consume mayonnaise by prioritizing products made with healthy fats like avocado or olive oil, avoiding added sugars found in 'light' or 'fat-free' varieties, and selecting options with simple, clean ingredients.

Key Points

Prioritize Healthy Oils: Choose mayonnaises made with avocado or olive oil, as they contain healthier, anti-inflammatory fats compared to soybean or canola oil.
Avoid 'Light' and 'Fat-Free': These products often contain added sugars and chemical additives to compensate for reduced fat, making them a less healthy choice for diabetics.
Read the Label: Check the ingredients list for cleaner options and scrutinize the nutrition facts for hidden added sugars and high sodium content.
Consider Homemade Mayo: For complete ingredient control and to avoid processed oils, making your own mayonnaise with healthy oils is an excellent option.
Explore Healthy Alternatives: Substitutes like Greek yogurt, mashed avocado, or hummus can provide a creamy texture with added nutrients and fewer calories.
Manage Portion Sizes: Regardless of the type, mayonnaise is high in calories and fat, so it should be consumed in moderation as part of a balanced diet.

Understanding Mayonnaise and Diabetes

For individuals with diabetes, managing blood sugar levels is a primary concern. Since traditional mayonnaise is primarily made from eggs, oil, and vinegar, it contains almost no carbohydrates and, therefore, won't directly cause a blood sugar spike. This makes it a popular condiment in low-carb and ketogenic diets. However, the fat and calorie content are significant and require careful consideration. A single tablespoon of regular mayonnaise contains around 100 calories and 10 grams of fat, so portion control is essential for weight management. The most crucial factor to consider, however, is the quality of the ingredients.

The Impact of Different Oils

Not all fats are created equal, and the type of oil used in mayonnaise can have a major impact on health. Many mass-market brands use inexpensive, highly processed seed oils like soybean and canola oil. These oils are often high in omega-6 fatty acids, and an excess of these can promote inflammation in the body. Chronic inflammation can worsen insulin resistance, making diabetes management more challenging.

In contrast, healthier options use anti-inflammatory oils rich in monounsaturated fats. For people with diabetes, better choices include mayonnaise made with:

Avocado oil: High in monounsaturated fats and has a neutral flavor.
Olive oil: Also rich in healthy monounsaturated fats, though some find its flavor can be more pronounced.

Why to Avoid 'Light' and 'Fat-Free' Mayos

Counterintuitively, 'light' or 'fat-free' mayonnaises are often worse for people with diabetes than their full-fat counterparts. To compensate for the loss of fat and flavor, manufacturers often add sugar, modified food starch, and artificial ingredients. These added carbohydrates can potentially affect blood glucose levels and compromise the overall nutritional value. Always read the ingredient list, as hidden sugars can appear under many names, including high-fructose corn syrup.

Navigating the Grocery Aisle: What to Look For

When shopping for mayonnaise, being a savvy label reader is key to making a healthy choice. Follow these steps to find the best option for your diabetes diet:

Check the Ingredients List: Ingredients are listed by quantity, so look for a product where the primary ingredient is avocado oil or olive oil, not soybean or canola oil. A shorter, simpler ingredient list is generally better.
Avoid Added Sugars: Check the nutrition facts for 'Added Sugars'. Also, scan the ingredient list for terms like high-fructose corn syrup, corn syrup, dextrose, or malt syrup.
Watch the Sodium: Some condiments can be high in sodium, which can impact blood pressure. If you have a sodium-restricted diet, compare the sodium content between brands.
Consider 'Keto' or 'Paleo' Labels: Many specialty brands marketed for keto or paleo diets are made with healthier oils like avocado oil and contain no added sugars, making them a good option for people with diabetes.

Comparison of Mayonnaise Options


Feature	Conventional Mayonnaise	Avocado Oil Mayonnaise	'Light' Mayonnaise	Homemade Mayonnaise
Primary Oil Type	Canola, Soybean, or other seed oils	Avocado oil	Canola, Soybean, or other seed oils	Your choice (Avocado, Olive)
Added Sugar	Often low, but check label	Typically none	Often includes added sugars	None (Full control)
Carbohydrates	Very low to zero per serving	Zero per serving	Can be higher due to added fillers	Zero (assuming no added sugar)
Fat Profile	High in omega-6 fatty acids	High in monounsaturated fats	Lower fat content, but poorer quality	High in monounsaturated fats (user's choice)
Calorie Content	Standard, around 90-100 kcal per tbsp	Similar to conventional	Lower, but less nutritious	User-dependent, similar to conventional

Making Your Own Diabetic-Friendly Mayonnaise

For complete control over ingredients, making mayonnaise at home is the best option. It’s surprisingly simple and eliminates unhealthy additives.

Simple Avocado Oil Mayo Recipe: [Adapted from 2.10.2]

Ingredients:
- 1 large egg yolk (room temperature)
- 1 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- Pinch of sea salt
- 1 cup avocado oil (neutral flavor)
Instructions:
1. Combine the egg yolk, lemon juice, Dijon mustard, and salt in a bowl or a tall, narrow jar.
2. Using an immersion blender, start blending the ingredients together.
3. Slowly drizzle the avocado oil into the mixture while blending continuously. The mixture will thicken and emulsify quickly. For a standard blender, add oil one drop at a time until it emulsifies, then pour a thin stream.
4. Taste and adjust salt or lemon to your preference.

Healthy Alternatives to Mayonnaise

If you want to cut down on fat and calories or simply diversify your condiments, several delicious alternatives are suitable for a diabetic diet:

Mashed Avocado: Offers a similar creamy texture with heart-healthy monounsaturated fats, fiber, and nutrients.
Plain Greek Yogurt: A high-protein, low-fat alternative that provides a creamy base for salads and spreads.
Hummus: Made from chickpeas, olive oil, and tahini, it's lower in calories and offers more protein and fiber than mayonnaise.
Mustard: Provides plenty of flavor with minimal calories and fat. Avoid honey mustard, which is higher in sugar.
Tzatziki: This Greek sauce made from yogurt, cucumber, and garlic offers a creamy, tangy flavor.

Conclusion: Making the Best Choice for Your Health

While mayonnaise is generally low-carb and suitable for a diabetes-friendly diet, the best choice depends on the ingredients, not just the carb count. To ensure you're making the healthiest decision for your blood sugar and overall health, avoid 'light' and 'fat-free' varieties due to their hidden sugars and additives. Instead, opt for mayonnaise brands that use healthy, anti-inflammatory oils like avocado or olive oil, or take full control by making your own at home. By reading labels carefully and managing your portion sizes, you can enjoy this versatile condiment without compromising your health goals. For more nutritional guidance on managing diabetes, consult resources from the American Diabetes Association.

Frequently Asked Questions

Yes, people with diabetes can eat regular mayonnaise, but with moderation. Traditional, unsweetened mayonnaise is very low in carbohydrates and does not typically affect blood sugar levels. However, it is high in fat and calories, so portion control is important.

Light mayonnaise often replaces fat with starches, fillers, and added sugars to maintain texture and flavor. These added sugars can negatively impact blood sugar levels, making the 'light' version a less suitable choice than full-fat mayo made with healthier oils.

Yes, look for brands like Primal Kitchen, Chosen Foods, and Duke's that explicitly state they use healthier fats like avocado oil and contain no added sugars. Always verify the ingredients list on the label.

Miracle Whip is a salad dressing, not a true mayonnaise, and it contains more sugar and high-fructose corn syrup than regular mayo. Diabetics should generally avoid Miracle Whip due to its higher sugar content.

To make a diabetic-friendly mayonnaise, you can follow a simple recipe using healthier oils like avocado or olive oil, egg yolks, mustard, and lemon juice. This gives you complete control over the quality of the ingredients.

Excellent alternatives include mashed avocado, plain Greek yogurt, hummus, or simple mustard. These options provide creamy texture and flavor with additional nutritional benefits like protein and fiber.

Yes. Mayonnaise made with inflammatory seed oils like canola or soybean oil can contribute to chronic inflammation, which may worsen insulin resistance. Opting for versions made with avocado or olive oil can provide healthier fats that are better for managing diabetes.

Look for the 'Added Sugars' line on the nutrition panel. Also, scan the ingredient list for sugar's many names, including high-fructose corn syrup, dextrose, corn syrup, cane juice, or maltodextrin. Ingredients are listed in order of predominance.