If we have high blood sugar, we are aware that it can be hard to pick the right foods in order to control our levels.
We’ve probably made tons of changes in terms of our usual diet already. And we are probably wondering if we also need to eliminate mayonnaise.
The mayonnaise is usually used as a base for dips, as spread on sandwiches and also in salad dressings.
Mayonnaise and Diabetes
The mayonnaise belongs in the category of oils and fats. According to the National Nutrient Database USDA, one tablespoon of mayonnaise contains around 11.7 grams of fat and around 103 calories, but it does not contain carbs or protein.
After a meal, the carbs influence the levels of our blood sugar directly. The regular mayonnaise won’t increase the levels of our blood sugar.
But bear in mind that the food we consume along with mayonnaise like French fries, potato salad or a regular sandwich can influence the levels of the blood sugar.
Mayonnaise That Is Reduced in Calories
On the market, there is fat-free, low-fat and reduced-calorie mayonnaise that is made to reduce its content of fat. However, in order to compensate for their lack of taste, in these types of mayonnaises, there are small amounts of sugar.
To be more accurate, for example, 1 tablespoon of mayonnaise that is reduced in calories contains around 49 calories, 1 gram carbs, and 4.9 grams fat. We will get half of the fat and calories, but also there are carbs added.
At first glance, it might not seem like a lot, but many people use light or low-fat products, and these people usually end up having more than they would with regular products.
For instance, certain people might put 4 tablespoons in their salad or sandwich, and that is 4 grams of carbs, enough to be part of dietary carb.
There are types of fats in mayonnaise that differ based on the used type of oil. In fact, most mayonnaises are produced with the use of soybean oil. The soybean oil is abundant in polyunsaturated fats.
In an ideal situation, we should consume more monounsaturated fats than polyunsaturated fats. A better option than this is to use mayo that is made with olive oil.
Remember to check the label to see which type of oil is used and also look at the nutrition facts table to makes sure that there are more monounsaturated fats in the mayo than polyunsaturated fats.
How to Make Mayonnaise at Home
If we want to make sure of what we are eating, it is simple we can make our own mayo. In that way, we will avoid artificial ingredients and added sugar, and we will be able to pick the oil.
Believe it or not, but making mayo is very simple. The first thing we need to do is to bear from 1 to 2 yolks. Then we should add ¾ cup of oil and constantly whisk.
We should avoid extra-virgin olive oil, simply because the taste will be too strong. We can use regular oil or a mixture of canola oil, macadamia oil, olive oil, and avocado oil.
For better taste, we can season with pepper, Dijon mustard, salt, and lemon juice. We should bear in mind that the mayo can only last for 7 days in the fridge.