Ahh, the creamy texture of mayo. Tastes great on sandwiches, a staple of tuna salad, and a necessity for burgers everywhere. So, can we enjoy this taste while following keto?
The answer is yes. Mayo is an excellent source of healthy fats, antioxidants, and micronutrients.
But we still have to be mindful of the mayos we choose from the store. There are lots of brands that feature added sugars and oils that just aren’t healthy, so it is imperative to watch what you buy and get the flavor you want without coming out of ketosis.
This article is going to walk you through Mayonnaise selection, so you can always have a delicious condiment around for lunch, dinner, or anytime.
Is Mayo OK on Keto?
When we look at the fat content and net carbs, yes, full-fat mayo is great for keto dieters. Since it’s loaded with fat and low in carbs and protein, mayo is the best keto condiment you can imagine for getting that fat into your diet.
Even affordable brands are excellent choices, despite some of them having added sugars. This is because they are so low in carbs that they are fine for keto.
But for effective weight loss and good health, you should still be mindful of the mayo ingredients.
The best mayo is going to be keto-friendly and healthy all at the same time. Your first step will be to understand what oil is being used in the mayo you wish to purchase.
About That Oil
Here are healthy oils to watch out for in your mayo:
- High oleic oil of safflower or sunflower: High oleic is a type of healthy for the heart monounsaturated fatty acid. It has a neutral flavor and is loaded with healthy fats.
- MCT Oil- This is great for those that want some extra energy. Look for mayos with this in it or learn to make your own using this oil. Coconut oil is good too.
- Avocado oil- Avocado oil has monounsaturated fat and features a neutral flavor.
- Olive Oil- This has healthy polyphenols and healthy fats contained within. Extra virgin is known for being bitter, so some of you may want regular olive oil.
So, there you have it- try any mayo featuring these oils for a great keto-friendly option. But what exactly should you avoid?
Here are some mayo oils to stay away from:
- Canola oil
- Soybean oil
- Grapeseed oil
- Cottonseed oil
- Regular safflower and sunflower oil
- Corn Oil
Most store-bought mayos have soybean oil inside. Although soybean oil has a few healthy fats, it has a large inclusion of polyunsaturated fatty acids. And when exposed to light, heat, or air, they break down into unhealthy byproducts.
The other oils also contain polyunsaturated fats. So, just avoid them for the best results on keto.
Other Top-Quality Ingredients
Look for the following healthy ingredients typically found in keto-friendly mayos:
- Salt- It boosts the flavor of the mayo and helps you stay alert, plus reduces those keto flu symptoms.
- Lemon Juice or Vinegar- Both offer a bit of acidity and flavor to the mayonnaise. There are some carbs, but they are so minuscule you won’t get enough net carbs to ruin your day.
- Eggs- Look for mayos that use whole eggs or egg yolks. If you can buy a mayo that sources its eggs locally, do that as it ensures a tastier and more humane egg. Just because a mayo jar says “cage-free” doesn’t mean the hens roam on a pasture freely- they very well could be living in bad conditions and fed unhealthy diets.
- Mustard- mustard flour, Dijon, or seed powder all mean mustard, which is excellent for mayo because it adds flavor. It is keto-friendly and is an antioxidant. This is perfectly acceptable to see on your keto-friendly mayo jar.
- Rosemary Extract- This helps by adding a little flavor and is also a preservative for the condiment.
Ingredients to Avoid
- Artificial preservatives: Calcium disodium EDTA and potassium sorbate are common preservatives we see in store-bought mayos. They are generally safe when eaten in small amounts, but artificial foods are not good for us and should be avoided when possible.
- Modified food starch- This can add trace numbers of net carbs to your keto diet, so avoid that. It is made using tapioca, corn, or wheat most of the time.
- Sugar- Most of the big brands of mayo contain added sugar. However, the amount is usually small, so it is still keto-friendly. But, when you can, do opt for sugar-free mayo so you can be at your absolute best while on keto.
Brands We Like
These brands are sold right on Amazon, so head over and choose a mayo that works for you.
Primal Kitchen – This has everything you look forward to- flavor, the right ingredients, and avocado oil. A chipotle lime flavor is available, which can make your ordinary sandwich that much more exciting. I also like that these mayos are non-GMO. You can be sure that what you are eating tastes great and feels great.
Sir Kensington’s Avocado Oil Mayo – This is an excellent price for keto mayos, and you get two in a package. There are no artificial colors or ingredients, and this is also friendly for paleo dieters (so tell a paleo friend!) Also, there is a bit of lime and black pepper in the mix for a subtle but pleasant flavor.
Thank you for taking the time to learn about keto-friendly mayo. Yes, we can eat mayo on the keto diet, which is excellent news for us that love the creamy taste.
Go here to learn more about other keto-friendly sauces you can enjoy with your dinners, lunches, or snacks. You will find that with a little research and ingenuity, you can have anything you like on keto!
What will you enjoy first with your keto mayo? Let us know and keep it keto!