Fit vegan mayonnaise – not just for vegetable salad

What does traditional mayonnaise consist of?

The basic recipe for mayonnaise includes oil, vinegar, egg yolks and mustard, plus seasonings – salt and sugar [1]. In order for it to maintain its consistency, the fat content should be no less than 65-80 percent. Oil plays a major role here, affecting taste and texture – this is why mayonnaise is very calorific. One spoonful (about 25 g) contains as much as 166 kcal. A spoonful of light mayonnaise contains about 121 kcal [2].

When buying this product in the store, it is essential to read the composition, listed on the label. Sometimes manufacturers add corn syrup, artificial honey, colourings or monosodium glutamate, among others [3]. It is better to avoid mayonnaise that is enriched with such additives. Remember – the simpler the composition, the better.

What is better to avoid in store-bought mayonnaise?

• EDTA calcium-disodium salt (E385) – it can disrupt metabolism and is also particularly inadvisable for children under the age of two.
• Modified starch (E1404-1452) – it is not a natural ingredient, it undergoes physical and chemical modifications. It is an emulsifying agent.
• Guar gum (E412) and xanthan gum (E415) are agents that are responsible for stabilizing and thickening the product. Guar gum is not dangerous to the body, but when consumed in excess (and it can be found in many products, including sweets, sauces and baked goods), it can cause bloating and diarrhoea. Its substitute, xanthan gum, can have a similar effect.
• Potassium sorbate (E202) and sodium benzoate (E211) are preservatives. They work well when the product contains too much water. They will not directly harm you, although they potentially have a chance to trigger an allergy. However, there are many mayonnaises on the market that do not contain preservatives, so it is more beneficial to choose products with the simplest and most natural composition possible.
• Powdered eggs – their addition makes the mayonnaise even more processed. By the way - you can find the top 5 healthiest ways to eat eggs from a dietitian HERE.

It is worth knowing that manufacturers add the above-mentioned additives to mayonnaise when they save on the basic ingredients – oil and egg yolks, which are responsible for the stable, thick enough texture of mayonnaise. Particular attention should therefore be paid to light products – this is where the amount of fat is most often reduced, adding thickeners, preservatives and artificial colours instead.

Why can mayonnaise be unhealthy?

Demonizing mayonnaise misses the point. Although it is a processed product, but consumed in reasonable quantities (no more than one spoonful, 2-3 times a week), it will not harm you. The point is that mayonnaise is an extremely appetizing product that is easy to abuse in the kitchen. Its creamy, very oily texture is ideal for salads, sandwiches, dips and sauces. Meanwhile, just two spoonfuls is almost 300 kcal, which we will not even feel – because it is difficult to satiate ourselves with mayonnaise. The worst choice would be to combine mayonnaise with products such as red meat, chips, fried foods (such as potatoes), sandwiches with fatty cold cuts or cheese, and any other processed food. This unnecessarily boosts the calorie content of the meal and can make it difficult to control your weight and take care of your figure on a daily basis.

However, let’s focus on the composition. Mayonnaise can be made from a variety of vegetable oils. Nowadays, rapeseed oil, sunflower oil, cottonseed oil or corn oil are most commonly used for this purpose. Mayonnaise also contains sugar, and due to the presence of egg yolks, it is quite rich in saturated fatty acids. The latter in excess can lead to elevated cholesterol, which becomes one of the direct causes of cardiovascular diseases, with atherosclerosis as the leading one.