When working on weight loss we are often told to avoid all creamy sauces and condiments.
But, you ask, “Mayonnaise is just eggs and oil, right?”
We know eggs and some oils are considered healthy foods in moderation, so why then is mayo on the do not eat list for weight loss?
All about the Calories
One tablespoon of mayonnaise = 90 calories and 10 grams of fat!
If you typically use mayonnaise on your sandwich everyday, and you cut that out, you could save yourself about 7 pounds this year!
Inflammatory Ingredients
The number one ingredient in most mayonnaise jars is soybean oil. This type of vegetable oil is an unsaturated fat, but it is also an omega-6 fat which can be pro-inflammatory.
It is important to limit specific plant oils like soybean oil, cottonseed oil, sunflower oil, safflower oil, and corn oil in order to reduce body inflammation and to improve health.
Which Brand of Mayonnaise is OK to Buy:
- Reduced Fat Hellman’s with Olive Oil: Adding in some heart healthy olive oil will help to improve the quality of the fat source.
- Hellman’s Canola Oil: Contains more monounsaturated fats (aka heart healthy fats) as well.
- Kraft Mayo with Olive Oil: Blend of soybean, olive, and canola oils, and only 45 calories per tablespoon.
- Organic Original Vegenaise: Made for vegans with canola oil (no eggs), and is organic!
- Smart Balance Light Mayonnaise: Made with canola, soy, flaxseed, and olive oil, and contains plant sterols for heat health. The downside is that it does contain a few preservatives.
Bottom Line
Follow these suggestions to help cut down on your mayo consumption.
- Feel free to still use mayonnaise in some home cooking, but I would go light on the mayonnaise-based foods at restaurants.
- Use mustards or pepper sauces on sandwiches.
- For a creamy spread, combine avocado, sea salt, and some vinegar to spread on your sandwich.
- Avoid cold mayonnaise-based salads which tend to be the highest calorie dishes on the menu.
- Buy a mayonnaise with olive oil for home use and you will be all set!
- Make your own mayo with olive oil, apple cider vinegar, and farm fresh eggs.
How do you cut back on Mayo?
Let me see…How about just cutting back on your overall caloric intake to lose those 7 lbs?? hmmmm that evil mayonise will make you fat!! lol
I make my own with light tasting olive oil or avocado oil. Dead simple and delicious.
I’m taste oriented only. I’m always here to stress diversity of point of view because I yo yo dieted for years trying to follow nutritonists point of view.
I use fat free Greek yogurt when making any kind of salad, I also use fat free yogurt when making muffins.
Kraft Fat Free Mayo Ingedients: Water, Sugar, Corn Syrup High Fructose, Food Starch Modified, Vinegar, Contains Flavor(s) Natural (Egg(s)), Color(s) Artificial, Calcium Disodium EDTA As Preservatives, Cellulose Gel, Cream (Cream, Soy Lecithin, Tocopherols, Ascorbyl Palmitate), Lactic Acid, Potassium Sorbate, Contains less than 22% of Salt, Xanthan Gum, Beta Carotene color(s), Blue 1, Phosphoric Acid, Yellow 6, Phylloquinone (Vitamin K1), Lemon(s) Juice Concentrate, Di Alpha Tocopherol Acetate (Vitamin E)
I don’t think so…..
I think Kraft makes the best fat free mayo.
Mustard is also a great idea as a spread (although it is a matter of taste).
and then you could substitute Greek yogurt for sour cream which is even better!
In a lot of recipes you can substitute sour cream for mayonnaise. It’s not great for you either, but one tablespoon of sour cream is just 26 calories, a big improvement!
Giving up mayo was not difficult for me at all–I never did like it, even when I was a fairly unhealthy eater. I thought it was gloppy and flavorless; I prefer Dijon mustard on my sandwiches to be honest. My husband only likes it on BLT sandwiches and when I make them, I make my own mayonnaise with olive oil and fresh eggs. It definitely tastes better than the store-bought stuff.
I like using hummus as a spread on rolls and sandwiches, although a bit drier than mayo.