As a diabetic, nothing aids effective management more than a proper diet, low in carbs but high in proteins, fats, and fiber. When we eat well, watch our portion size, and follow basic rules, we can still conquer lethargy, prevent sugar spikes that could affect our eyesight and kidneys, and even cause neuropathy (the loss of feelings in our toes and nails). This necessitates the question: is vegan mayo good for diabetics?
When used for some things, most of us would hate mayonnaise; imagine mayonnaise on rice; most people will cringe (I do it though), but when it is used for foods like sandwiches, deli salads, steak, shawarma, etc., you’ll love every creamy moisture element of the mayonnaise.
While regular mayonnaise is safe for diabetics to consume, we have to explore the safety of vegan mayo for diabetics, Are harmful ingredients used? Is it more safe than the regular mayo? What do we look out for when we get a vegan mayo and safe brands are among what we have discussed in this article.
Vegan mayo: is it really mayo?
While vegan mayonnaise might have been made by some home cooks way back, the documented version we could all trace back to is the Follow Your Heart Cafe version created in 1970. The founders of this cafe created this condiment in search of what to pair with their signature sandwich. After successfully whipping up the vegan mayo, it wasn’t long before their customers started requesting jars.
However, according to guidelines laid down by the Food and Drug Administration, we can’t label condiments like aioli or vegan mayo as mayonnaise, as they state that mayonnaise must have an egg yolk and 65 percent of its constituents must be vegetable oil. They didn’t care much about the vinegar or lemon juice, salt, mustard, stabilizers (used in store-bought versions), and sweeteners, but you’ll find these in most mayonnaise.
Vegan mayo can be whipped up from a variety of ingredients, but just like eggs and oil are key to making regular mayonnaise, vinegar and plant-based fats are essential for vegan mayo. Most typically, the ingredients used are chickpea brine (aquafaba,) mustard, apple cider vinegar, or lemon juice, salt, and oil. However, most home cooks like me, and brands of mayo have carried out lots of experiments with numerous ingredients, which has resulted in oil-free versions, nut-based condiments, and more.
To get this condiment ready, acid and fat are emulsified alongside the mixture of mustard, sweetener, aquafaba, and salt. This step basically forces oil and water to blend into a smooth suspension since they won’t mix naturally.
Is vegan mayonnaise healthy?
When considering eating some vegan mayonnaise, for most people, it’s not about the health benefit, but because they are vegan, for others like me, cholesterol has almost killed me in the past, so I stray from eggs when I can, but all in all, the major health benefit you could get depends on the substitute of the egg since all other ingredients are basically the same with that of regular mayonnaise.
The oil used in making vegan mayonnaise is also of great importance. I usually prioritize vegan mayo brands made with either avocado oil or olive oil, as they have lower polyunsaturated fats and are rich in monosaturated fats, which are healthy for the heart. Chickpeas can also supply B vitamins, iron, and folate.
Is vegan mayo good for diabetics?
Vegan mayo for diabetics is not a better option than your regular mayonnaise or kewpie mayonnaise, as it contains fewer proteins (thanks to the absence of eggs) and a slightly higher carb content due to the presence of chickpeas or nuts used instead of eggs.
However, you could still have some vegan mayonnaise, as the good news is that the fats present in the mayonnaise will slow down how fast carbs are digested and how fast they are converted to sugar, preventing any sugar spikes, according to Harvard. Also, you can opt for low-carb or zero-carb brands like Vegenaise, vegan kewpie, and Sir Kensington’s.
Further, vinegar present in the mayonnaise, if consumed before a meal, slows how quickly your stomach empties, prevent blood glucose spikes, and improves insulin sensitivity, according to studies, making mayonnaise generally safe for diabetics.
There is no current study of the glycemic index of vegan mayo, but regular mayonnaise has a glycemic index of 0.
Vegan mayonnaise brands that are safe for diabetics
Here are some of the vegan mayonnaises I have had over the years with no issues at all while following a healthy portion size (I usually tilt towards olive oil and avocado oil vegan mayo for its monosaturated fat content):
Vegenaise
What better way to introduce yourself to vegan mayonnaise than by trying the OG veganaise which pioneered the whole thing? The good news is that Follow Your Heart has made numerous flavors and versions, including soy-contained and soy-free versions (You can always find what soothes your taste) and they contain zero carbs, making them safe for diabetics.
Kewpie
I am a die-hard fan of kewpie mayonnaise for its umami flavor derived from the MSG and the use of only egg yolks; they make any food even better. But the fun doesn’t end there; they have carried on the custard-like texture of their traditional egg yolk-based mayo into their vegan mayo. This mayo is made with plant-based ingredients that buoy up your deli salads and sandwiches. And they contain less than two grams of carbs, making them another vegan mayonnaise for diabetics that is safe.
Best Foods/Hellmans
Since gluten-free and vegan are the new wave, most of the pre-vegan and pre-gluten-free brands have begun to cave into the pressure of the increasing demands for these products. Some of you loyal to Hellmann’s don’t need to feel left out, as their vegan spreads and dressings have been readily available on the shelves in supermarkets since 2016.
Sir Kensington’s
My cousin is an example of Sir Kensington’s cult following. She has almost all the dressings and spreads, showing how individual versions affect numerous changes to her salads and even her deviled egg recipes. I have since gotten and used the Chipotle and Special Sauce vegan options, and they tasted good.
Plant Perfect
This is a new brand to the market, and I believe they want to compete, as the dressing is everything you hoped it would be and more. I just hope they continue this way. They have lots of products that would catch your eye, from non-dairy butter for lactose intolerant people to their creamy vegan mayonnaise, which fits perfectly on my burger buns or pasta salads.
All mayo on this list have insignificant amounts of carbs and sugar and can grace any diabetic meal.
Final thoughts
If you are into sandwiches or shawarma like me, you’ll not just be a bystander when it comes to the condiments used; you’ll want to achieve certain tastes, leading you to try out numerous brands, including vegan mayo. But being diabetic, the safety of what goes into our mouths is more important than the temporary satisfaction we may gain.
However, the good news is that despite being a type 2 diabetic or a type 1 diabetic, you could have some vegan mayo without fear of blood sugar spikes, as they have low carbs but just the right amount of fat to prevent glucose from a sandwich or whatever dish you use it in from getting into your blood quickly.
