I have been a preacher for Kewpie mayonnaise for years, but when I tried avocado mayo, I realized there was more to life than Japanese mayo. I am an avid lover of avocado, and I know a way or two to almost include it in any meal I eat, even shawarma.
As far as I am concerned, avocado is a natural butter and goes well with breads of all forms, even baguettes. I could have it with coconuts, veggies, and peanuts, and I can’t seem to have enough, not even to mention it on salads with the avocado mayo recipe I have learned, but is avocado mayo safe for diabetics?
In this expository, we will explore everything you need to know about avocado mayonnaise for diabetics, its benefits, possible drawbacks, and how best to use it.
What is Avocado Mayo?
In the US, avocados are a popular food item. The U.S. Department of Agriculture reports that since 2001, the per capita intake of the decadent yet nutritious “butter fruit” has tripled due to rising demand. The use and popularity of avocado oil for mayonnaise started soaring during the COVID-19 pandemic.
Unlike regular mayonnaise, which usually makes use of soybean oil and ingredients such as added “sugar and natural flavors,” Avocado mayo is healthier and made with just eggs, avocado oil, salt, and vinegar.
While you may expect the avocado mayonnaise to taste outright like avocado fruit, that is not the case. The avocado mayonnaise taste is more like that of regular mayonnaise, but creamier and nutty with a hint of avocado. Avocado mayo’s texture is quite thicker and not as airy as regular mayo.
A common misconception I have seen online and even heard amongst people is that avocado oil and mayonnaise are not versatile and can’t be used for many things, and that is just a lie. The avocado mayo can be used in baking, as salad dressings, on sandwiches, veggies, and toast, and it can even be used on stake with a little customization (adding spice and some peppers).
Is Avocado Mayo Healthy?
Before we dive into the health benefits of avocado mayo, let us examine how its nutritional facts compare with regular mayo.
Avocado mayo nutritional facts per tablespoon:
- Calories: 100
- Fats 11g
- Cholesterol 15mg
- Sodium 90mg
- Carbs 0g
- Sugar 0g
Regular Mayo nutritional facts per tablespoon:
- Calories: 94
- Fats: 10g
- Cholesterol: 5.8mg
- Carbs: 0.1 g
- Sodium: 88mg
- Sugar: 0g
Regular mayonnaise is slightly healthier than avocado mayo as it contains less cholesterol, sodium, and fats. However, over 70% of the fats supplied by avocado mayonnaise are healthy monosaturated fatty acids, according to a study in the journal Molecules in 2019, making avocado mayo good for the heart. Further, avocado mayo is rich in oleic acid, which has lots of immune-boosting and anti-inflammatory properties.
The importance of monosaturated fatty acids was discovered in the ’60s when a study carried out in Mediterranean countries discovered their relatively low rate of heart disease despite the high-fat dishes they consume. It was later learned that the majority of fats they consumed were monosaturated fats, which has created a disparity in fats when it comes to which is healthy or not.
Is Avocado mayo Good For Diabetics?
Avocado mayonnaise is suitable for diabetics. It contains lots of healthy monosaturated fats, which, according to research, aid in blood sugar regulation and weight management. Further, it has zero carbs and sugar, making it the perfect healthy condiment for diabetics.
Further, these healthy monosaturated fats keep you full for longer, suppressing the desire to grab some junk. When consumed mindfully, avocado mayo is a great choice for diabetics, and I will urge you to make your own. You will be in control of the ingredients you consume.
Best Avocado mayonnaise brands For Diabetics
While avocados may be healthy, you need to consider some important tips when you go shopping. The ingredient label is an important area to explore. The more natural, the better. Avoid products with added sugar. Here are some I could recommend:
Primal Kitchen Vegan Mayo
This mayonnaise is 100% plant-based. It is made with water, avocado oil, organic vinegar, potato protein, salt, and mustard oil. As you would expect, of the 11 grams of fat per tablespoon, 7 grams are monosaturated. Further, it has zero carbs.
Sir Kensington’s Avocado Oil Mayonnaise
The Sir Kensington brand is popular for its decadent mustard and ketchup, and they have avocado oil mayonnaise made with humane free-range eggs and organic seasonings such as a touch of lime.
Chosen Foods Classic Avocado Oil Mayo
Chosen Foods offers over eight variations of avocado oil mayo, including the roasted garlic flavor that I love so much. Additionally, they have a vegan, organic version. Despite the variation, avocado oil is the major ingredient.
Other Mayonnaise Diabetics Can Have
Besides avocado mayo for diabetics, there are other safe mayonnaises you could also have:
Kewpie mayonnaise is one of my best condiments; it redefines the whole concept of mayonnaise with its lush, umami flavor that excels on salads, sandwiches, and just about anything you would use mayonnaise for. It is made with only pasteurized egg yolks, vinegar, salt, and vegetable oil. Kewpie mayo is safe for diabetics.
Avocado mayonnaise for diabetics is safe and has no negative effect on your blood sugar levels. However, without proper portion control, it could mess up your waistline as it is calorie-dense.