Mayonnaise is a popular condiment used in kitchens worldwide, celebrated for its rich flavour and creamy texture that can elevate the taste of anything from salads to sandwiches. Despite its culinary appeal, mayonnaise has recently come under scrutiny in India, particularly in Telangana, where the government has imposed a one-year ban on egg-based mayonnaise due to concerns over food safety.
This action follows reports of food poisoning linked to egg-based mayonnaise, with health officials observing a rise in illnesses attributed to the consumption of improperly stored or contaminated mayo. While many enjoy this staple in various dishes, its healthiness remains a debated topic, primarily due to its high fat and calorie content. So, is mayonnaise good for your health, or should it be avoided?
Take this two-minute read to unravel what mayonnaise is made of its health impacts, potential downsides, and tips for making healthier choices.
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What is Mayonnaise Made Of?
Traditional mayonnaise is a simple emulsion of oil, egg yolks, vinegar or lemon juice, and sometimes a touch of mustard or other seasonings. The basic process involves whisking or blending these ingredients until they form a creamy, thick consistency.
Key ingredients in mayonnaise:
Oil: Usually, a neutral oil like canola or soybean oil, though healthier options may use olive or avocado oil.
Egg Yolks: Provide structure and richness to the emulsion.
Acid Agent: Vinegar or lemon juice is added to stabilize the emulsion and offer a nice tangy zest.
Salt and Seasonings: Enhance the taste.
Also Read: Eggs: Types, Nutrition, Health Benefits, Uses For Skin And Side Effects
Nowadays, there are many varieties of mayonnaise, including low-fat, vegan, and flavoured versions, each with slightly different ingredients and nutritional values.
Health Impacts of Mayonnaise
While mayonnaise often gets a bad reputation, it does have some surprising health benefits, especially when consumed in moderation and made with high-quality ingredients.
Healthy Fats:
Traditional mayonnaise is high in fats, primarily from the oil used. When made with heart-healthy oils like olive or avocado oil, it offers unsaturated fats that support cardiovascular health. Unsaturated fatty acids can help maintain a lipid profile within a healthy range when consumed in moderation.
Source of Vitamin E:
Mayonnaise provides a small amount of vitamin E, an antioxidant that helps protect cells from damage, supports immune function, and promotes skin health. Vitamin E is also beneficial for heart health and may help reduce inflammation in the body.
Aids Nutrient Absorption:
The fats in mayonnaise can help the body absorb fat-soluble vitamins like A, D, E, and K from other foods. Adding a bit of mayo to a salad with leafy greens or colourful veggies can enhance the absorption of these vitamins, making it a valuable addition when balanced with other healthy ingredients.
Customizable to Dietary Needs:
These days most manufacturers offer low-fat, light, or vegan mayonnaise options, which may fit specific dietary needs. Vegan mayonnaise, for instance, uses plant-based ingredients and is free of animal products, making it suitable for vegan and egg-free diets.
Downsides of Mayonnaise
Risk of Food Poisoning
Mayonnaise made with raw eggs can carry a risk of food poisoning, primarily due to potential contamination with Salmonella bacteria. Raw eggs can sometimes harbour Salmonella on both their shells and inside the eggs, which can lead to foodborne illnesses if consumed without proper cooking. This risk is particularly concerning in mayonnaise because the eggs aren’t heated enough to kill bacteria during the preparation.
Poor storage or handling of mayonnaise can increase the risk of foodborne illness, specifically in warmer climates. Also, packed with fat content and the presence of raw eggs in mayonnaise is known to favour a rich mode for bacterial growth if not stored properly.
Cross-contamination from raw food can introduce germs into mayonnaise. Extended exposure to room temperature, even within a refrigerator, ups the bacterial growth. Using it beyond the recommended shelf life after opening increases the risk of damage and bacterial contamination.
High Calorie /Fat Content:
Mayonnaise is calorie-dense, with around 90 calories per tablespoon, mostly from fat. Regular consumption in excess amounts can lead to weight gain, particularly if it’s added liberally to foods without considering portion sizes.
Processed Ingredients:
Most store-bought mayonnaises are made with refined oils, like soybean or canola oil, that may not be as beneficial for health as olive or avocado oil. Additionally, some varieties contain additives, preservatives, and stabilizers to increase shelf life, which may be best avoided if you’re aiming for a healthier diet.
Impact on Cholesterol:
Mayonnaise made with egg yolks contains cholesterol. Although dietary cholesterol has a minimal impact on blood cholesterol for many people, those with certain health conditions or predispositions should limit intake. Additionally, some studies suggest that processed oils used in certain mayonnaise brands could contribute to inflammation, which may impact heart health over time.
Low-Fat Mayonnaise Isn’t Always Healthier:
Low-fat or “light” versions of mayonnaise may seem like a better choice, but they often contain added sugars, starches, or artificial ingredients to mimic the texture and flavour of regular mayonnaise. These added ingredients may not be beneficial for health and could contribute to other dietary concerns.
How To Make Mayonnaise Healthier?
Mayonnaise Made with Healthier Oils:
Look for brands that use heart-healthy oils like olive oil or avocado oil. These provide unsaturated fats that are generally better for heart health compared to oils high in omega-6 fatty acids, like soybean or canola oil.
Homemade Mayonnaise:
Home-made mayonnaise lets you have a check on the ingredients used. It is best to use high-quality oil, fresh egg yolks, and natural flavourings for a healthier version free from additives.
Watch Your Portions:
Given its calorie density, use mayonnaise sparingly to avoid excess calorie intake. You can also try mixing mayonnaise with Greek yogurt to lower the calorie and fat content while adding protein.
Experiment with Substitutes:
For a lighter option, consider using Greek yogurt or mashed avocado in place of mayonnaise. Both offer a creamy texture with fewer calories and additional nutrients like protein and fiber.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Mayonnaise Enriched with Flaxseed Oil: Omega-3 Fatty Acids Content, Sensory Quality and Stability during the Storage
Mohammed El-Waseif 1, Badr Saed 1, Hany Fahmy 1, Ahmed Sabry 1, Hamdy Shaaban 2, Mohamed Abdelgawad 3,*, Ali Amin 4,5, Amr Farouk 2,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC9368308/
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/mayonnaise
