Mayonnaise is increasingly used in fast foods and for dips. But though it has good amounts of vitamin E in it, it is not healthy due to its high caloric and fat content. Then what are the healthy substitutes of mayonnaise?
Mayonnaise adds to the taste of foods. People love its creamy texture and hence use it in sandwiches, rolls, burgers and also with nachos and chips.
Mayo is employed in pastas and for salad dressings. It has become a staple in homes and also in fast food restaurants. It was popular for many years.
But as health consciousness rose especially in those with metabolic problems and obesity, its use has declined. Because it is unhealthy and fattening.
Mayo is basically an emulsion made of egg yolk and oil with an acid such as lemon juice or vinegar. It is pale white to light yellow in color. Its texture is creamy to a thick paste.
Nutritional categories of mayo
This product has excess of fats and calories. One tablespoon of mayo provides 94 calories and 10 g of fats. The fat is already more than 15% of the recommended daily allowance for a healthy adult.
Mayo lacks in essential minerals and vitamins. Except vitamin E and some 3-omega fatty acids and 6-omega FA. Its protein content is less and it has low carbohydrates too.
But the omega fatty acids can be used to strengthen hair follicles and make it shine. One can apply it on the hair as a mask or use it as a conditioner.
It is good for dry and chapped skins and lips of winter. It also heals sunburns. Some claim that due to its vitamin E and omega fatty acids it is heart friendly.
It boosts nail growth and health with topical application. It does have some sodium, selenium, and potassium and vitamin K. Hence when consumed in moderate amounts, it is good.
6 healthy alternatives to mayo
Due to its fattening nature, chefs and nutritionists have suggested some healthy options in place of mayonnaise. These are not hard to find and hence can easily replace this unhealthy food.
Hung curd or yoghurt is a great alternative. It has a similar creamy texture and is tasty as well. After you hang it overnight in a muslin cloth, you will not be able to find any difference between the two products.
Hummus is a preparation common in Eurasia and the Gulf world. It is made of ground cooked chickpeas with garlic, onions, and olive oil.
Hummus is less caloric-dense compared to mayo and has fiber, proteins, and also antioxidants. Thus it is a healthy replacement for mayo.
Cottage cheese has less calories, less fat and more proteins compared to mayo. Muddle the cheese to a fine paste. You can add capsicum, onions and salt and use it in place of mayo for that healthy feel.
Mashed avocado does have more fat but it tends to not increase weight. Its paste can be used as a spread on any food item.
Nut butter such as peanut butter, almond butter, hazelnuts butter, pistachio butter, and cashew butter are not the regular fatty butter.
These nut butters are concentrated paste of grounded nuts. They have ample proteins in them and are less in fats.
And last but not the least, there are vegan mayos also available in the market nowadays. You can also prepare them at home easily. These have no eggs and use unsweetened soy milk with oil with lemon juice or vinegar.