Is there such a thing as a “healthy” mayonnaise? Many manufactures of the popular condiment have come out with healthier alternatives to their original mayo recipes. By using canola or olive oil, mayonnaise producers hope to appeal to a more health-food-oriented customer base.
Using these oils instead of alternative, less nutritious options may actually have some effect on increasing the healthiness of the end product. At the same time, mayonnaise is still mayonnaise, and even in moderation, is calorie-rich. This article explores what it means to be a healthy mayonnaise and if it is worth all of the fuss.
Typical vegetable oil used for cooking is high in saturated fat. This is the kind of fat to look out for, as it is what leads to all of the fat-related health problems like obesity and heart disease.
On the other hand, canola oil, for example, is very low in saturated fat and contains mostly good, monounsaturated fat. In addition, canola oil has high levels of polyunsaturated fats like Omega-6 and Omega-3, which are known for their health benefits.
Olive oil is also rather well-known for its health benefits. This is because the main type of fat in olive oil is monounsaturated fatty acids. These lower bad cholesterol and your risk for heart disease.
Changing the Mayo
While these are healthier oils than the typical vegetable oil found in mayonnaise, both olive oil and canola oil contribute the same amount of calories as regular mayo. That being said, the calories are coming from a better type of fat than the saturated fats found in the normal version of the spread. As a result, there is less harm and more reason to use mayo if it has olive or canola oils. Be warned, though, as olive oil mayo other vegetable oils as well to dilute the strong olive oil flavor. Look for the “low-fat” olive oil mayonnaise or stick with the canola oil type to avoid this.
Try making your very own Mayo at home!
- 1 large egg yolk*
- 1 1/2 teaspoons fresh lemon juice
- 1 teaspoon white wine vinegar
- 1/4 teaspoon Dijon mustard
- 1/2 teaspoon salt plus more to taste
- 3/4 cup canola oil, divided
- Combine egg yolk, lemon juice, vinegar, mustard, and 1/2 teaspoon salt in medium bowl. Whisk until blended and bright yellow, about 30 seconds.
- Using 1/4 teaspoon measure and whisking constantly, add 1/4 cup oil to yolk mixture, a few drops at a time, about 4 minutes. Gradually add remaining 1/2 cup oil in very slow thin stream, whisking constantly, until mayonnaise is thick, about 8 minutes (mayonnaise will be lighter in color). Cover and chill. do ahead Can be made up to 2 days ahead. Keep chilled.
- To make aioli, add 1 minced garlic clove to the egg mixture, and substitute extra virgin olive oil for the canola oil.