When it comes to dipping sauces and sandwich toppings, your options are limited on the keto diet. Many of the most popular condiments have added sugar to make them taste the way you are used to, but not all sauces are off limits. You may still be able to have mayo, and it could even be a great choice for your diet–in moderation, of course.
Is mayo keto and how can you add it to more of your diet? Here is what you need to know about this condiment, why it is a great option for a keto diet, and what brands you might want to steer clear of when shopping at the grocery store.
Perhaps the most important rule to bear in mind when following the keto diet is to limit your carb count. While the right levels of protein and healthy fat intake are also important, carbs are the macronutrient that can kick you out of ketosis. This is why mayonnaise is such a great option when it comes to salad dressings and condiments.
A tablespoon of mayonnaise (reduced fat, made with olive oil) has zero carbs. [1]
There are tons of brands that you can pick up in the grocery store that will be keto-friendly with high-quality oils and minimal or no added sugars. Many dieters like the Primal Kitchens Avocado Oil mayo because it has no carbs, no added sugars, and still manages to give you 12 grams of fat per tablespoon. [2]
When the Primal Kitchens brand isn’t available, you may want to try the popular supermarket brand Duke’s. It has the same zero carbs as well as 12 grams of fat per tablespoon. [3] That being said, it is made with soybean oil, which may not be the healthiest option.
The important thing to note here is that the best mayo for a keto diet is ideally one that is not made from soybean oil. It may make your condiments more expensive to stay away from soybean oil and it may be a bit harder to find a non-soybean mayo product, but you will be glad to keep this ingredient out of your diet.
While eating soybean oil does not actually affect your ketone levels, it might not make you feel ideal. It’s also heavily processed and doesn’t offer the nutrients of, say, olive oil or lard.
Beyond an upset digestive system, eating a lot of soybean oil may cause you to accumulate more omega-6 fatty acids instead of the healthier omega-3 fatty acids. When this happens, you might find that you have higher inflammation in your body–though the jury is still out as to the extent to which omega-6s affect inflammation. [4]
Keep in mind, also, that mayo made with soybean oil will have more carbohydrates than other types. A tablespoon of this kind of mayo has roughly 2.4 grams of net carbs. [5]
If you want to stay keto and still enjoy a delicious burger or chicken salad, then making your own mayo at home is one way to ensure that you avoid low-quality oils that could trigger an inflammatory response in the body. Mayo is actually surprisingly easy to make at home.
All you need are:
Combine the first two ingredients, adding the avocado oil into the mix extremely slowly and working the mayonnaise the whole time. Lemon juice should be tossed in last. Mayo can be seasoned with salt and pepper to your taste.
Of course, there are other recipes you can build off of when it comes to mayo. Mixing mayo with the right add-ins can turn it into a tasty topping for just about anything. Here are some of our favorite recipes for mayo and sauces made with mayo:
While mayo may be a guilt-free indulgence when it comes to carbs, make sure that you are opting for a condiment made from quality ingredients. Mayo should be made with olive or avocado oils for a healthy option that is low in carbs, has no added sugars, and does not use processed seed or soybean oils.
With some of these recipes in your kitchen, you can quickly top burgers and salads with a drizzle of something delicious without sacrificing your ketosis to do so. Go ahead and enjoy your food even more with this keto-friendly condiment!
United States Department of Agriculture. (n.d.). Mayonnaise, reduced fat, with olive oil. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171443/nutrients
Mayo with avocado oil. Primal Kitchen. (n.d.). https://www.primalkitchen.com/products/avocado-oil-mayo
Duke’s real mayonnaise. Duke’s Mayo. (n.d.). https://dukesmayo.com/products/real-mayonnaise
No need to avoid healthy omega-6 fats. Harvard Health. (2019, August 20). https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
United States Department of Agriculture. (n.d.-b). Salad dressing, mayonnaise, imitation, soybean. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171406/nutrients