Mayonnaise and the Ketogenic Diet: A Guide
The ketogenic diet restricts carbohydrates to induce ketosis, where the body burns fat for energy. Mayonnaise, traditionally made from oil, egg yolks, and vinegar or lemon juice, is primarily fat-based and contains minimal net carbs. A single tablespoon usually has less than one gram of carbs. The ingredients of commercial mayonnaises are the determining factor.
The Problem with Mayonnaise Ingredients
Many store-bought mayonnaises contain additives that increase the carbohydrate content. Monitoring the ingredient list is critical to maintaining ketosis.
Ingredients to Watch Out For
- Added Sugars: Sugars like high fructose corn syrup are used to enhance the flavor.
- Unhealthy Oils: Seed oils such as soybean, canola, sunflower, and corn oil are commonly used. These don't always contain high carbs, but keto dieters often avoid them due to potential inflammation and poor omega-6 to omega-3 ratios.
- Modified Starches: Modified food starch can thicken the product and contribute trace amounts of net carbs.
- Artificial Preservatives: Potassium sorbate and calcium disodium EDTA are preservatives that some individuals avoid.
How to Choose Keto-Friendly Mayonnaise
To ensure mayonnaise is keto-friendly:
- Read the Label: Review the ingredient list. Simpler is better. Look for mayo made with healthy fats like avocado oil, olive oil, or coconut oil.
- Check for Hidden Sugars: Watch for sugar, corn syrup, dextrose, or fructose. If a sugar is listed but the nutrition label shows 0g sugar, assume a small amount (around 0.5g) per serving.
- Calculate Net Carbs: Determine net carbs by subtracting fiber and certain sugar alcohols from total carbohydrates. For mayonnaise, net carbs are usually the same as total carbs.
Comparing Keto-Friendly Mayonnaise Options
| Feature | Keto-Approved Mayonnaise | Standard Store-Bought Mayonnaise | "Light" or Fat-Free Mayonnaise |
|---|---|---|---|
| Carb Count | Often 0-1g net carbs per tbsp | May contain trace amounts of sugar | Higher carb count (often >1g per tbsp) |
| Oil Type | Uses avocado, olive, or MCT oil | Uses soybean or canola oil | Often uses water and thickeners with lower amounts of oil |
| Additives | Minimal added sugars, starches, or preservatives | May contain added sugar, modified starches, and preservatives | Higher levels of sugar, starches, and additives to improve flavor |
| Flavor | Rich flavor from quality ingredients | Can be sweeter due to additives | Often watery and less flavorful |
| Best For | Strict keto diets and clean eating | Careful moderation needed due to hidden carbs | Avoid on a ketogenic diet |
Making Keto Mayonnaise at Home
Homemade mayonnaise allows control over ingredients and avoids hidden carbs and processed oils. The process is simple, especially with an immersion blender.
Homemade Keto Mayonnaise Recipe
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Ingredients:
- 1 large egg (room temperature)
- 1 tsp Dijon mustard
- 1 tbsp lemon juice or apple cider vinegar
- 1 cup avocado oil or light olive oil
- Salt to taste
-
Instructions:
- Place the egg, mustard, lemon juice/vinegar, and salt into a tall, narrow jar.
- Pour the avocado oil over the ingredients.
- Insert the immersion blender to the bottom of the jar.
- Turn the blender on high and let it run for 10-15 seconds until the mixture turns opaque and creamy.
- Slowly lift the blender head towards the top.
- Season with salt. Store in an airtight container in the fridge for up to a week.
Conclusion: Mayonnaise on the Keto Diet
Mayonnaise, when made with the right ingredients, complements a ketogenic diet. It is a zero-carb, high-fat condiment that enhances meals without disrupting ketosis. Prioritize label reading and avoid varieties with hidden sugars and inflammatory seed oils. Choose brands with avocado or olive oil, or make your own. For more information, consult resources like ruled.me..
