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If you’re following the ketogenic diet, you know how important it is to stay within your daily carb limit. But what about condiments like mayonnaise? Is it possible to enjoy this creamy spread without breaking your low-carb streak? The answer is yes! In fact, making your own keto-friendly mayo is easier than you might think. In this post, we’ll explore everything you need to know about keto mayo, from its health benefits to the best ingredients and recipes.
Why Mayo is a Keto-Friendly Condiment
First things first, let's understand why mayonnaise is a keto-friendly condiment. Typically, mayonnaise is made from egg yolks, lemon juice or vinegar, and oil. These ingredients are all low in carbs, making mayo a perfect fit for the ketogenic diet. Plus, the fat content in mayo is high, which is an essential macronutrient on a low-carb diet. However, the type of oil used to make mayonnaise can make a big difference in terms of its carb and fat content.
Types of Oil in Mayo
Mayonnaise is made with different types of oils, some of which are healthier than others. Vegetable oils such as canola oil, soybean oil, and sunflower oil are commonly used in store-bought mayonnaise. However, these oils are high in polyunsaturated fatty acids (PUFAs), which are less stable and can cause inflammation in the body. On the other hand, healthier options include coconut oil, avocado oil, and extra virgin olive oil, which are rich in monounsaturated fats and have anti-inflammatory properties.
Best Mayo Brands for Keto
When it comes to choosing a store-bought mayo brand for the keto diet, there are a few things to keep in mind. Look for a mayo that has a healthy oil as the main ingredient, such as avocado oil or extra virgin olive oil. Also, check the label for added sugar or high-fructose corn syrup, as these can quickly add up your carb intake. Some of the best keto-friendly mayo brands on the market include Primal Kitchen Mayo, Sir Kensington's Avocado Oil Mayo, and Miracle Whip Avocado Oil Mayo.
Here is a chart for choosing a store-bought mayo brand for the keto diet:
|Brand||Main Ingredient||Carbohydrates (per tablespoon)||Sugar (per tablespoon)|
|Primal Kitchen Mayo||Avocado oil||0g||0g|
|Sir Kensington's Avocado Oil Mayo||Avocado oil||0g||0g|
|Miracle Whip Avocado Oil Mayo||Avocado oil||0.5g||0g|
|Duke's Mayonnaise||Canola oil||0.4g||0g|
|Hellmann's Real Mayonnaise||Soybean oil||0.3g||0g|
|Kraft Mayo||Soybean oil||0.3g||0g|
As you can see, the best keto-friendly mayo brands are those that have a healthy oil as the main ingredient and no added sugar or high-fructose corn syrup. These brands will help you stay on track with your keto diet while still enjoying the delicious taste of mayonnaise.
Here are some additional tips for choosing a keto-friendly mayo brand:
- Read the label carefully. Make sure that the mayo you choose has no added sugar or high-fructose corn syrup.
- Look for a mayo that is made with a healthy oil, such as avocado oil or extra virgin olive oil.
- Avoid mayo that is made with soybean oil, canola oil, or other processed oils.
- If you can't find a keto-friendly mayo brand at your local grocery store, you can make your own. There are many keto-friendly mayo recipes available online.
Making Your Own Keto Mayonnaise
If you prefer to make your own keto mayo, you'll need a few simple ingredients and tools. The main ingredients for homemade mayo are egg yolks, an acid such as lemon juice or white vinegar, and a neutral oil such as light olive oil or avocado oil. You'll also need an immersion blender or food processor and a few additional ingredients like Dijon mustard, sea salt, and MCT oil (optional). Here's a simple recipe to get you started:
Homemade Keto Mayonnaise Recipe
- 2 egg yolks (preferably from cage-free or organic eggs)
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice or white vinegar
- 1 cup light olive oil or avocado oil
- 1/2 teaspoon sea salt
- 1 teaspoon MCT oil (optional)
- Add the egg yolks, Dijon mustard, lemon juice or vinegar, and sea salt to a tall jar or mixing bowl.
- Using an immersion blender or food processor, blend the ingredients until well combined.
- While blending, slowly drizzle in the oil until the mixture emulsifies and becomes thick and creamy.
- Add MCT oil if using and blend again for a few seconds.
- Adjust seasoning to taste and store the mayo in an airtight container in the fridge for up to a week.
Tips for Making the Best Keto Mayo
- Use room temperature egg yolks to ensure a smooth and creamy texture
- Be patient and drizzle in the oil slowly to achieve a proper emulsion.
- If the mayo looks thin or runny, you can try adding another egg yolk or a bit more oil to thicken it up.
- To add some extra flavor, try adding herbs, spices, or natural flavors such as garlic or onion powder to the mix.
- For a tangy twist, substitute the lemon juice or vinegar with apple cider vinegar or pickle juice.
- If you're concerned about raw eggs, you can use pasteurized eggs or heat the yolks over a double boiler for a few minutes before blending.
FAQ About Keto Mayonnaise
Q: Is regular mayo keto-friendly?
A: Most store-bought mayonnaise contains added sugar and vegetable oils, which can increase the carb count and inflammation. However, there are some keto-friendly mayo brands available that use healthier oils and no added sugars. One of the best options is Primal Kitchen mayo, which is made with avocado oil and has zero net carbs per serving.
Q: What is the difference between regular mayo and keto mayo?
A: Regular mayo typically contains vegetable oils such as canola oil, soybean oil, or sunflower oil, and added sugars, which are not keto-friendly. These ingredients can increase inflammation and carb count in the body. Keto mayo, on the other hand, uses healthier oils such as avocado oil, coconut oil, or extra virgin olive oil, which are high in healthy fats and are keto-friendly. Keto mayo also has no added sugars.
Q: Can I use whole eggs instead of just yolks in my homemade keto mayo?
A: Yes, you can use whole eggs in your mayo recipe, but keep in mind that the texture might be slightly different. The yolks are more concentrated in fat and help to emulsify the mixture, making it creamier. However, using whole eggs will not affect the carb count or keto-friendliness of the mayo.
Q: How many carbs are in keto mayo?
A: The carb count in keto mayo depends on the ingredients used. Most homemade keto mayo recipes have zero net carbs, while store-bought keto-friendly mayo brands have less than 1 gram of carbs per serving. The main ingredients in keto mayo are healthy oils, such as avocado oil or extra virgin olive oil, which are high in healthy fats and have zero carbs.
Q: What are the benefits of eating mayonnaise on the keto diet?
A: There are a few benefits of eating mayonnaise on the keto diet. First, mayonnaise is a good source of healthy fats. These fats can help you feel full and satisfied, which can help you stick to your keto diet. Second, mayonnaise is a versatile condiment that can be used in many different dishes. This makes it easy to add healthy fats to your diet without having to change your cooking habits.
Q: What are the drawbacks of eating mayonnaise on the keto diet?
A: There are a few drawbacks of eating mayonnaise on the keto diet. First, mayonnaise is high in calories. If you are trying to lose weight, you may want to limit your intake of mayonnaise. Second, mayonnaise is high in sodium. If you are sensitive to sodium, you may want to choose a low-sodium mayonnaise brand.
Q: Can I eat too much mayonnaise on the keto diet?
Yes, you can eat too much mayonnaise on the keto diet. Even though mayonnaise is low in carbohydrates, it is high in calories and fat. If you eat too much mayonnaise, you may consume too many calories and gain weight.
Q: Is there anything I should avoid when eating mayonnaise on the keto diet?
There are a few things you should avoid when eating mayonnaise on the keto diet. First, you should avoid mayonnaise that contains added sugar or high-fructose corn syrup. These ingredients can add carbohydrates to your diet and kick you out of ketosis. Second, you should avoid mayonnaise that is high in sodium. If you are sensitive to sodium, you may want to choose a low-sodium mayonnaise brand.
Mayonnaise can be a perfect condiment for the ketogenic diet, as long as you choose the right ingredients and brands. To avoid added sugars and unhealthy oils, opt for homemade keto mayo or keto-friendly brands that use healthy fats like avocado oil or extra virgin olive oil. Making your own mayo is easy with just a few simple ingredients and tools, and it allows you to customize the flavor and consistency to your liking. With these tips and recipes, you can enjoy delicious and creamy mayo while staying within your low-carb limits.