What do cilantro and mayonnaise have in common (besides being food items)? People tend to love them or hate them.
Our family splits down the middle on both. Research has found a gene that makes people hypersensitive to the smell and taste of cilantro. Since my father-in-law can barely be in a room when the herb is being chopped, it is no wonder my daughter is not an admirer. Although there doesn’t appear to be a gene that predisposes people to dislike mayonnaise, many people, including Barack Obama, vehemently do.
Mayonnaise isn’t exactly a health food, so, until recently, mayo-haters had virtue on their side. But plenty of folks who can’t imagine a BLT without it — U.S. mayonnaise sales outweigh those of any other condiment, including ketchup — will be happy to know that some of the mayonnaises currently sitting on the grocery store shelves are healthier than the conventional ones, most of which are made with oils such as safflower, sunflower, corn and soybean. These oils are low in healthful Omega 3 fatty acids and high in Omega 6 fatty acids — excess consumption of which can be unhealthy.
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When picking an alternative mayonnaise to taste test, choose one with organically produced oils, ideally olive or avocado (canola oil is an acceptable option but provides fewer health benefits). In moderation, olive and avocado oils are healthy for your heart, cholesterol, and brain, and also deliver antioxidants to fight disease. Read the labels carefully: Some of the products labeled “olive oil mayonnaise” include a combination of olive oil and canola or soybean oil. Organic eggs are ideal because they cannot be exposed to the toxic chemicals and hormones that nonorganic eggs are. Rosemary oil is a much more wholesome preservative than potassium sorbate or calcium disodium EDTA, and look for real flavors, such as salt, herbs, spices and mustard instead of the so-called “natural” flavors. Also, don’t fall for the fat-free marketing; many of these versions add sugar to mask the less-creamy taste.
Among the newer products I’ve tried, my personal favorite is Primal Kitchen’s Avocado Oil Mayonnaise, with its tangy flavor. My family prefers the flavor of Just Mayo, which I think tastes the most like the long-established spreads we know and love. Despite its name, it isn’t technically mayonnaise because the product doesn’t include egg yolks. (The “Just” in its name is used in the ethical sense; by not using eggs the company is protesting factory farming practices.) It does include canola oil, and the preservative calcium disodium EDTA. Other brands to try are Whole Foods 365 Organic Mayonnaise, which also has some canola oil, or Thrive Market’s Coconut Oil Mayonnaise. Keep in mind that, although these newer products are healthier than the originals, mayonnaise is still a condiment that is high in fat. As with ketchup, which has a lot of sugar, you should stick to small 1 to 2 tablespoon-sized servings.
For the most healthy mayonnaise option, you can make your own, which is incredibly easy: Blend four high-quality egg yolks (room temperature, so they emulsify properly), a large pinch of salt, a dash of pepper, a drop of mustard and a squeeze of fresh lemon juice. Then with the blender spinning, slowly add 1½ cups of organic extra virgin olive oil until the mixture thickens. You can adjust these quantities to meet your own flavor and consistency preferences. Then get creative by adding any of the following ingredients to enhance the flavor: garlic, wasabi paste, sriracha, fresh ginger, chipotle pepper, roasted red peppers, pesto, sun-dried tomato paste, horseradish, honey mustard, or fresh herbs such as parsley, dill, chives and tarragon. Your sandwiches have never experienced so much flavor.
Before summer is over, devil some eggs, toss a potato salad, slather a BLT, or whip a dip for artichokes using one of the healthier mayonnaises and see which side of the mayonnaise fence your family and friends sit on. Add cilantro to any one of these dishes and you might discover that genes have a say in the polarizing mayo debate.
Seidenberg is co-founder of Nourish Schools, a D.C.-based nutrition education company, and co-author of “The Super Food Cards,” a collection of healthful recipes and advice.
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FAQs
Homemade mayo is your best bet for quality and is a simple recipe with egg yolks, mustard, apple cider vinegar or lemon juice, expeller-pressed oil, salt and pepper. If you'd rather purchase a commercial mayonnaise to have on hand, look for one made with expeller-pressed avocado oil or safflower oil.
Is homemade mayonnaise healthier than store bought? ›
But only when it's homemade. Store-bought mayonnaise is unhealthy because all brands available to us contain unhealthy oils, sugar and other additives. And as a rule of thumb, if you want to know how bad a certain brand of mayonnaise is, just look at what oil is used to make it.
Is it better to make your own mayo? ›
Homemade mayo is ultra creamy and much more flavorful than anything you can buy at the store. This recipe calls for a simple list of ingredients and takes less than 10 minutes to make!
What type of mayonnaise is healthiest? ›
Canola oil, avocado oil and olive oil mayonnaise are available as “healthier” options. Both are higher in heart-healthy monounsaturated fats, but the calories are the same. Additionally, olive oil-based versions tend to combine olive oil with other vegetable oils so that the flavor isn't too overpowering.
Is mayonnaise a healthy choice? ›
Is Mayonnaise Healthy? Mayonnaise's nutritional profile is a mix of both healthy and not-so-healthy aspects. While it contains healthy fats from oil and essential nutrients from egg yolks, it can also be high in calories and saturated fats. Moderation is key when consuming mayonnaise to avoid negative health impacts.
Why is homemade mayo not advisable? ›
Homemade mayonnaise is made with raw eggs that will not be cooked. The United States Department of Agriculture does not recommend eating raw shell eggs that are not cooked or undercooked due to the possibility that Salmonella bacteria may be present.
What is a healthier option for mayo? ›
1. Reduced-Fat Greek Yogurt. Reduced-fat Greek yogurt has the thickness needed to hold your ingredients together, without the fat content of oil-based mayo. A cup of reduced-fat plain Greek yogurt contains 4.7 grams of fat — less than half the fat content in a single tablespoon of mayo.
What mayonnaise do chefs prefer? ›
But there is one store-bought mayo that nearly every professional chef and in-the-know food lover keeps in their chill chest: Kewpie. This Japanese brand has long been the secret weapon of the mayonnaise arsenal for those in the know.
Why does homemade mayo not last long? ›
Homemade mayo is also usually made with raw eggs and these aren't typically pasteurized. This increases the risk of harmful bacteria and lowers the amount of time it's safe to eat the product. It's generally suggested to eat homemade mayonnaise within four days of making it.
Is Miracle Whip healthier than mayonnaise? ›
Which one is healthier? Although Miracle Whip is lower in fat and calories, mayonnaise is less highly refined and may be the healthier choice. However, you should seek out mayo that's made with healthy oils, such as olive or avocado oil, instead of inflammatory seed oils like soybean, canola, or corn oil.
Both are calorie-and fat-dense spreads that should be used in moderation, says Melissa Joy Dobbins, RD, of the American Dietetic Association. But your better bet is mayonnaise, which contains less saturated fat than butter (1.5 g per tablespoon versus 7.3 g in butter).
Who manufactures the best food mayonnaise? ›
Hellmann's and Best Foods are American brand names that are used for the same line of mayonnaise, ketchup, mustard, sauce, salad dressing, condiments and other food products. They have been owned by the British multinational company Unilever since 2000.
When should you not eat mayo? ›
In general, the FDA recommends tossing perishable foods, including mayo, which have been left out at room temperature for 2 or more hours. Unopened containers of store-bought mayo will keep in the pantry until the sell-by date, and opened mayonnaise will keep for about 2 months in the refrigerator.
Is Hellmann's mayonnaise good for health or not? ›
Hellman's Mayonnaise contains ~8g fat per serve (15g). The soyabean oil used to make Hellmann's mayonnaise is fortified with Vitamin A & D and is naturally a source of good fats such as Omega 3 & Omega 6 fatty acids. Our mayonnaise can be enjoyed as a part of a healthy diet and active lifestyle.
Is mayonnaise inflammatory? ›
Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals. These fatty acids are found in oils such corn, safflower, sunflower, grapeseed, soy, peanut, and vegetable; mayonnaise; and many salad dressings.
What are the health benefits of homemade mayonnaise? ›
Mayonnaise has health promoting properties such as the nutrients vitamin E, which improves heart health, and vitamin K, which is important for blood clotting. 2 It can also be made with healthy fats such as omega-3 fatty acids which keep your brain, heart, and skin healthy.
How long is homemade mayonnaise safe to eat? ›
According to the USDA, homemade mayonnaise made with pasteurized eggs can be stored in a covered container in the fridge for up to 4 days. But since homemade mayonnaise using pasteurized eggs is basically the same as store-bought, most home cooks successfully store it in the fridge for 1 month or more.
Is mayonnaise made with olive oil better than regular mayonnaise? ›
If you can find it, mayonnaise made with olive oil solves a lot of problems. The blend cuts fat and calories but maintains the texture and mayo flavor.
What is the difference between commercial mayonnaise and fresh mayonnaise? ›
Store-bought mayo is surprisingly un-processed, but it still contains some preservatives and more other ingredients than are necessary (I'm glad it contains real eggs, but sugar?!). With homemade, we know that the eggs are top-quality, we can choose the type of oil being used, and we know it's fresh.
