Having recommended kewpie mayo to many of my friends for years, I eventually had a life-changing encounter with avocado mayonnaise recently. I think life has much more to offer than Japanese mayonnaise. I have been a regular lover of avocado, spreading it over bread and even on top of my lentil soup, but is avocado mayo good for diabetics?
As a diabetic, tuning up our meals becomes a lifestyle—bringing out the creative beast in us as we have to enjoy certain foods healthily—necessitating a complete guide to everything you need to know about avocado mayonnaise for diabetics; safety, portion size, and other great alternatives.
What is avocado mayo?
Being popular around the country, avocados are a US favorite. Reports from the U.S. Department of Agriculture reveal that since 2001, the per capita intake of this “bitter fruit” has increased up to threefold as demands soar. However, the heightened creativity during the COVID-19 pandemic saw the birth and rise of using avocado oil for mayonnaise instead of vegetable oils.
The thought of avocado mayonnaise might give you the idea that avocados were mashed or whipped into mayo, but that is different from how it is made. The avocado mayo is made with basically the same ingredients as other mayonnaises: eggs, salt, vinegar, or lemon, but oil from avocados is used instead of vegetable oil. See it this way: you could make mayonnaise from anything you could extract oil from; a typical example is vegan mayonnaise.
Avocado mayonnaise is versatile—it can be used for anything you use mayonnaise for; when I make my version at home, I sometimes add some chili and use the mayo on steak—you’ll be surprised at how gracious it tastes. With your typical avocado mayonnaise, you should expect a less airy but creamier and thicker mayo with a hint of avocado.
Is it healthy?
To critically explore whether avocado mayo is healthy, we will look at the nutritional value of a tablespoon and compare it with other mayonnaise.
A tablespoon serving of avocado mayo supplies 11 grams of fat, 100 calories, 15 mg of cholesterol, 90 mg of sodium, and 0 grams of sugar, and carbs. A tablespoon of regular mayonnaise supplies 10 grams of fat, 5.8 mg of cholesterol, 94 calories, 88 grams of sodium, 0 grams of sugar, and carbs.
Avocado mayon and regular mayo contain almost the same amount of nutrients; however, avocado mayo is richer in healthy monosaturated fatty acids, making it more heart-friendly. Also, it is rich in oleic acids, which pack loads of anti-inflammatory and immune-boosting properties. However, avocado mayo has more sodium and cholesterol than regular mayonnaise.
Is Avocado Mayo Good For diabetics?
Like kewpie mayonnaise, avocado mayo is diabetic-safe. It contains lots of healthy monosaturated fats, which, according to research, aid in blood sugar regulation and weight management. Most importantly, it has zero carbs and sugar, making avocado mayo for diabetics a healthy choice.
If you have time, you could indulge and make your own avocado mayo, customizing the ingredients and taste. I use rice vinegar and sometimes add some Dijon mustard powder; just play around with the ingredients and create something unique. However, watch portion size so you don’t mess up your waistline.
Other mayonnaises and condiments that are safe for diabetics
Most condiments are not safe for diabetics, given the refined cornstarch added, making it pivotal to stick to safe condiments that won’t trigger blood sugar spikes. Here are some of my favorites:
Kewpie mayonnaise
There are lots of things to love about this Japanese mayonnaise. The umami flavor from using only egg yolks and the Dijon mustard twist are just out of this earth. You could use this mayonnaise for pretty much anything you would use your regular mayonnaise for. It falls into the category of zero-carb condiments.
Vegan mayonnaise
While there may not be a legal “vegan mayo” in America since the FDA only considers condiments with 65% vegetable oil and at least one egg yolk as mayonnaise, vegan mayonnaise promises a mayonnaise experience for vegans and delivers well. I usually use Vegenaise.
Dijon mustard
Dijon mustard is another creamy condiment that can be enjoyed by diabetics anytime, any day. It is a derivative of brown mustard seeds and verjuice, which contributes to the tart taste. Dijon mustard contains zero carbs and modified starch, which, according to IOWA State University, sustains normal blood sugar levels when consumed by diabetics.
Summing up
Avocado mayo can be safely included in the diets of diabetics, and the good news is that it won’t cut into your daily carb budget as it contains zero carbs. However, like every other meal, watch your portion size so your waistline won’t change aggressively.
