Best Mayonnaise Options for Diabetics: Healthy Fats and Low Carb

What is the Best Mayonnaise for Diabetics?

Mayonnaise is a popular condiment that can add flavor to sandwiches, dips, dressings, and more. However, traditional full-fat mayo is high in calories and fat. For people with diabetes watching their weight and heart health, not all mayo options are created equal.

This article reviews different types of mayonnaise and offers guidance on the best and worst choices for diabetics.

How Mayonnaise Impacts Diabetes

Mayo contains little protein or carbs, but its high in fat, which affects people with diabetes in a few key ways:

• Weight gain Excess calories from high fat foods can lead to obesity, which drives insulin resistance.
• Cholesterol Full-fat mayo is high in artery-clogging saturated fat and cholesterol.
• Blood sugar High fat intake when carb counting can inadvertently raise blood sugar.

The right type and amount of mayo can still fit into a healthy diabetes diet. The key is moderation and choosing heart-healthy fats.

Choosing the Best Mayonnaise for Diabetes

If you have diabetes, the most important factors to compare when selecting mayonnaise are:

Fat content

Full-fat mayo gets over 70% of its calories from fat with about 5-7 grams per tablespoon. Light or reduced-fat versions are best for diabetes.

Fat quality

Swapping out saturated fat for monounsaturated and polyunsaturated fats improves heart health. Choose olive oil or canola oil-based mayo when possible.

Added sugars

Many low fat mayos add corn syrup, sucrose, or other sugars to boost flavor. Look for no sugar added or under 1 gram per serving.

Sodium content

High sodium foods can increase diabetes complications like kidney disease or high blood pressure. Compare brands and opt for low sodium or 25% less sodium.

Preservatives and additives

Ingredients like xanthan gum, propylene glycol alginate, and calcium disodium EDTA help extend shelf life but are best limited on diabetic diets when possible.

Best Low Carb Mayonnaise Options

When shopping for mayo with diabetes, start by comparing nutrition labels. Pull products with the lowest fat, carbs, and best ingredients. Some top options include:

Kraft Reduced Fat Mayo

With only 35 calories and 1.5 grams fat per tablespoon, this reduced-fat mayo keeps calories and diabetes-risk fats low.

Hellmanns Light Mayonnaise

Hellmanns Light also provides just 35 calories and 1.5 grams fat. Its sweetened with sugar rather than corn syrup.

Kraft Olive Oil Mayo

This mayo gets its flavor from heart-healthy olive oil instead of highly processed soybean or canola oils.

Sir Kensingtons Avocado Oil Mayo

Avocado oil gives this mayo an exceptionally mild, buttery taste. The eggs and lemon juice also make it a more wholesome option.

6 Tips for Adding Mayo to a Diabetic Diet

Mayo can fit into a healthy diabetes diet plan in moderation. Here are some tips to keep your intake in check:

1. Measure Portions

Stick to about 1-2 teaspoons (or individual packets) per wrap or sandwich.

2. Count as Part of Carb Limit

Even without carbs itself, high fat intake impacts blood sugar rises from other carbs.

3. Boost Flavor Naturally

Rather than piling on mayo, flavor foods with spices, herbs, mustard, lemon juice, or hot sauce.

4. Substitute Greek Yogurt

In dips or sandwiches, try substituting half the mayo with protein-rich Greek yogurt.

5. Avoid Combining with Oils

Mixing mayo with oily foods like avocado, nuts, bacon, or fried items sends fat intake soaring.

6. Skip the Spread

Open-faced sandwiches are the healthiest approach to allow flavor without excess calories or carbs.

5 Best Mayo Alternatives for Diabetes

In addition to light, olive oil, and avocado oil-based mayos, other substitutes provide flavor with fewer carbs and a health boost for diabetes:

1. Hummus

Chickpea-based hummus offers protein, fiber, and nutrition without tipping carb counts.

2. Nut Butters

Try a thin layer of heart-healthy nut or seed butter in place of some mayo.

3. Mustard

Spicy mustard packs a flavor punch without calories, carbs, or excess sodium.

4. Salsa

Fresh tomato salsa adds nutrition and keeps carb numbers low.

5. Guacamole

Creamy, fresh guacamole may be natures perfect mayo substitute for diabetes diets.

5 Worst Mayo Choices for Diabetics

On the flip side, some popular mayo-based condiments spell trouble for diabetes due to excess calories, carbs, fat, and sodium:

1. Tartar Sauce

Tartar sauce often contains sugar plus chopped pickles, capsicum, and olives, all adding extra sodium.

2. Specialty Aiolis

Flavored aiolis like chipotle or sriracha involve mayo loaded with spicy oils and flavor boosters high in salt, sugar, or both.

3. Sandwich Spreads

Premade tuna, egg salad, chicken salad or seafood salad spreads tend to mix high fat mayo with starchy fillers, heavy oils, and sodium additives.

4. Potato & Macaroni Salads

Classic versions of these picnic and barbecue staples douse piles of starchy ingredients with a mayo dressing that sends carbs and calories soaring.

5. Creamy Salad Dressings

Bottled ranch, blue cheese, Thousand Island, and Caesar salads dressings rate high for both diabetes risk fats, carbs, and preservatives.

Finding the Best Mayo for Diabetics

Choosing a diabetes-friendly mayonnaise means comparing nutrition facts for the healthiest sources of fat from olive, avocado or canola oils, while steering clear of added sugars and excess salt. Moderating portions and pairing mayo with low carb foods also helps keep blood sugar steadier.

By picking healthy fats and watching your carbs, a small dollop of mayo can safely lend lots of flavor to your diabetes diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.