Mayo is allowed on keto, but you should watch out for hidden sugars. So the best thing to do is make it yourself. We’ve got a great mayo recipe that uses avocado and MCT oil (instead of low-grade vegetable oil) to supercharge the fat content and delight your taste buds.
What Exactly Is Mayo?Mayo is made of oil, egg yolks, vinegar, seasoning, and sometimes sugar (commercially available mayo is about 65% oil by weight and often has sugar added)[*]. The ingredients are mixed to become a thick sauce. Or more precisely, an emulsion.
An emulsion is a combination of two immiscible liquids (i.e., things that don’t mix well). A combination of water and oil is a good example of an emulsion. Hollandaise is another emulsion sauce made from lemon juice, egg yolks, and butter.
Emulsifying is carried out by slowly adding one liquid to another and mixing simultaneously. This disperses one liquid into the second. With mayo, mix one: vinegar and egg yolks, is slowly combined with mix two: oil (in our case, we use avocado and MCT oil).
Many gourmets believe that homemade mayo is more consistent and tasty than commercially-made mayo. But you're probably impressed with the health benefits.
Nutrition InformationOne cup of mayo contains 1,645 calories, 186g of fat, and 26g of saturated fat. Plus, it is a good source of vitamin K and vitamin E and contains 50% of your daily intake of sodium[*]. Impressive, huh. But adding one cup of mayo to your meal will rack up the calories fast.
Here are the same deets by the tablespoon: 103 calories, 12g of fat, and 2g of saturated fat[*]. A little more manageable, right. Besides the healthy fats in mayo, you might be surprised to hear about the other health benefits brought on by mayo (and you thought mayo was just for gluttons. Nowadays it’s for health freaks too!).
4 Health Benefits of Homemade Keto Mayo
1. Boosts Heart HealthAccording to a study published in the American Journal of Clinical Nutrition, vitamin E found in mayo can help prevent strokes by preventing oxidation of low-density lipoproteins (LDL) cholesterol and protecting against free-radical damage[*]. And since oxidized cholesterol can cause heart disease[*], eating mayo to combat free radicals might just be a good thing. Plus, free radicals are unstable molecules that can damage your DNA and harm your body[*]. So bring on the mayo to help boost your heart health.
2. Good Source of Vitamin KMayo is an excellent source of a fat-soluble vitamin K. Vitamin K helps heal wounds and maintain healthy bones. It’s also is essential for normal blood clotting functions[*].
3. Source of Good FatsMayo contains polyunsaturated and monounsaturated fats that are good fats. Both of these fats can help decrease your heart disease risk and reduce your cholesterol levels[*]. That is to say, a little mayo might go a long way to preventing diseases associated with high cholesterol.
4. Rich in Omega-3 FatsMayo is an excellent source of omega-3 fatty acids. Research shows that omega-3 fats can help[*]:
- Treat anxiety and depression
- Enhance brain health
- Reduce risk factors for heart disease
- Decrease inflammation
Mayo Is Keto Friend!You’ve probably already figured out by now that mayo is keto-friendly. That’s because it’s largely made from oil (hopefully healthy oil, like our killer mayo recipe is that uses premium avocado and MCT oil). So if you’re on keto, go ahead and indulge. But so watch out for sugars in some of the commercially-made brands.
Eat Mayo the Healthy WayMayo can be a part of your healthy and balanced diet when eaten in moderation. Aim for about one tablespoon of mayo per day. Mayo is rich in omega-3 fats, vitamin E, vitamin K, and monounsaturated fats. Fountain of youth elixir? Probably not, but a little mayo on the keto diet is totally acceptable (and encouraged).
What’s your favorite way to eat mayo?
Tell us over in the Facebook Group, we’d love to hear from you!