One of the hardest parts of committing to the Paleo diet is determining which sauces and condiments are consistent with the dietary guidelines. One of the most-loved condiments around the world is mayonnaise, and those new to the Paleo way of eating often wonder: is mayonnaise Paleo?
Is Mayonnaise Paleo?
The short answer is that, yes, mayonnaise can be Paleo – but there is more to it than just running out to your local grocery store and picking up a container of your favorite go-to brand. The mayonnaise you find on the shelf will generally include ingredients that are not compliant, such as soybean oil. Soybean oil is inflammatory due to the high concentration of unstable PUFA’s and an unfavorable ratio of omega-6 to omega-3 fatty acids. Furthermore, it’s highly processed which creates an oxidized, partially hydrogenated product that is harmful to human health. Even the brands made with olive oil often include chemicals used specifically to increase shelf life. It is best to avoid commercial mayonnaise altogether.
If you decide to make your own mayonnaise you’ll find the base ingredients to be healthy staples in your Paleo kitchen: eggs and your choice of Paleo-approved oil like olive oil or avocado oil. So go ahead and use it as a base in your homemade salad dressings, in your deviled eggs and chicken salad, or spread it on a piece of nitrate-free lunchmeat.
Nutritional Value of Paleo Mayonnaise
• Serving Size 1 TB (5gm)
• Calories: 47
• Total Fat: 5.2g
• Saturated Fat: 0.9 g
• Monounsaturated fat: > 1g
• Polyunsaturated fat: > 1g
• Trans Fat: 0g
• Cholesterol: 18mg
• Sodium: 15mg
• Carbohydrates: 0g
• Protein: 0.3g
Health Benefits of Paleo Mayonnaise
Paleo mayonnaise is a great, flavorful way to add healthy fats to your diet. Depending upon which oil you choose to use in your homemade mayonnaise, you may enjoy various health benefits. Olive oil and coconut oil, for example, contain monounsaturated fatty acids, which lower cholesterol and help control blood sugar levels. Avocado oil, meanwhile, is a great source of Vitamin E and oleic acid, which is known to help prevent the flare-ups in some autoimmune diseases.
Eggs are a great and inexpensive source of protein. They are also great sources of vitamins A, D, E, and K, as well as B6 and B12, and copper, iron, and zinc.
Where to Buy Paleo Mayonnaise
There are a few companies that do offer paleo mayonnaise but you need to read the labels carefully. We have found a couple of brands like Sir Kensingtons All Natural Gluten-free Classic Mayonnaise and Primal Blueprint Avocado Oil Mayonnaise that are easily available online.
How to Make Paleo Mayonnaise
Making Paleo mayonnaise is easy and can be done in just a short time in your home as long as you have a blender, food processor, or immersion blender. You’ll find that there are a number of recipes available on the Internet with a quick search. These recipes use everything from bacon fat to ghee as the oil. Olive oil, avocado oil and coconut oil are, however, by far the most popular options. Test the simple recipe below to get a feel for how easy the process is, then try your hand at experimenting and making a mayonnaise that best suits your tastes.
Ingredients:
1/2 cup of extra virgin olive oil
1/2 cup avocado oil
2 large egg yolks
1 teaspoon dijon mustard
1/8 teaspoon fine sea salt
2 tablespoons lemon juice
Instructions:
- Allow eggs and lemon juice to rest at room temperature for at least one hour.
- Mix ¼ cup of extra virgin olive oil, 1/4 cup of avocado oil, eggs, dijon mustard, and sea salt in your food processor or blender.
- While the blender is running, slowly drizzle in the remaining 1/4 cup of extra virgin olive oil and 1/4 cup of avocado oil. This process should take two to three minutes to obtain the correct consistency for mayonnaise.
- Continue blending for one additional minute.
- Stir in lemon juice.
- Store in glass container in refrigerator for up to one week.
If the thought of eliminating mayonnaise from your diet was a deal-breaker for you as you considered implementing the Paleo diet into your life, you are in luck. Mayonnaise, if made with the right ingredients, is not only a great way to add a creamy texture and flavor to your meals, but it can be perfectly Paleo as well.
Sources:
http://www.caloriecount.com/cc/recipe_analysis.php
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/food-and-nutrition/faq-20058439
http://www.medicalnewstoday.com/articles/282857.php