Mayonnaise is an unusual product. Its peculiarity lies in the fact that the two liquids combine to form a viscous but solid form. In fact, this oil is combined with a small amount of egg yolk and acidic liquid (such as lemon juice or vinegar), and often mixed with mustard. This is a thick, creamy, stable emulsion. What is the nutritional value of mayonnaise, is it harmful to health?
Mayonnaise turns into a solid due to emulsification, that is, the process of combining two substances that under other circumstances would not mix (oil and water). It is believed that this is a typical "bad" food, saturated with cholesterol and fat. For many years, doctors have recommended excluding it from the diet. But is it really that bad?
How is it made?
In order for the components to combine, an emulsifier (in this case, egg yolk) is used to combine the hydrophilic (water-loving) and lipophilic (oil-loving) components. This substance binds lemon juice or vinegar with oil and does not allow the product to stratify, producing a stable emulsion. In homemade mayonnaise, emulsifiers are mainly egg yolk lecithin and similar substances in mustard. Commercial brands of mayonnaise can sometimes use other types of emulsifiers and stabilizers.
What could be the harm?
There is no doubt that this product is full of fat. The nutritional value and chemical composition of mayonnaise are as follows. One glass of this product contains 1,440 calories, 160 grams of fat, 24 of which are saturated. However, it is an excellent source of vitamins E and K. It is worth noting that a glass of mayonnaise also contains almost 50 percent of the recommended daily amount of sodium.
A tablespoon of mayonnaise contains 5 mg of cholesterol, which is about 1.7 percent of the daily recommended intake of this substance. According to doctors, excessive consumption of cholesterol can lead to its accumulation in the arteries. It can also lead to heart disease, stroke, and other similar health problems.
In addition, each tablespoon of mayonnaise contains 90 milligrams of sodium - 3.8% of the recommended daily dose. According to scientific evidence, your body needs a little of this trace element to support the functioning of systems such as nervous and muscle. However, most people include too much sodium in their diet. This can lead to excessively high blood pressure and similar complications.
Fat and taste
Fatty foods like mayonnaise have a texture and taste that many people like. Adding it to any dish will quickly increase the number of calories. So what can lovers of mayonnaise do? Moderation is one of the areas of work on oneself. Instead of drowning the salad in this sauce, use 1 tablespoon per person. The nutritional value of mayonnaise in such quantity (tablespoon) is as follows: 103 calories, 12 grams of fat (2 g saturated). This makes food less harmful.
Low calorie alternatives
If you are worried about too many calories or just do not want to regularly eat a fatty product, there are many alternatives on sale. Lighter varieties of mayonnaise use some fat substitutes (e.g. xanthan gum and corn starch), preservatives (e.g. citric acid), or add a sweetener (e.g. high fructose corn syrup) to improve flavor. Thus, the nutritional value of mayonnaise marked “light” changes: calorie content becomes much lower, but supplements make it even less useful.
Available Product Types
Today you can find on sale several varieties of this popular sauce. The difference is in the amount of fat and the composition of the product. Depending on these parameters, the nutritional and energy value of mayonnaise varies significantly. So, these types are industrially produced:
- Light. Any product labeled “light” contains about a third less calories than the regular version. The nutritional value of mayonnaise in 100 g (light) is 250-350 calories, depending on the manufacturer. As noted above, such a product contains too many additional additives.
- Middle calorie. It usually contains 25 percent less fat than a regular product. Its calorie content is 450-500 kcal per hundred grams of the product.
- High-calorie is a standard mayonnaise that is most often found on store shelves. The fat content in it is 55% and above. Provencal mayonnaise also belongs to the same type of product. Its nutritional value is impressive: 67 percent fat and 800 kcal per hundred grams.
Healthy Oil Sauce Versions
Mayonnaise with olive oil or canola oil is offered as a “healthier" version of the sauce. Both types contain more monounsaturated fats useful for the heart, but the nutritional value of mayonnaise is 100 g. remains unchanged. In addition, a sauce with olive oil is most often made from a mixture of several oils so that the aroma of olives is not too strong.
Vegan or Lenten Mayonnaise
Some types of mayonnaise are made entirely from herbal products. This means that they do not contain eggs and egg powder, most often have a soy base. This sauce is suitable for people who are allergic to eggs, stick to vegetarianism or fasting.
What about the bacteria content?
Concern over the presence of bacteria in mayonnaise is mainly due to the fact that homemade sauce is usually made from raw egg yolk. Commercial mayonnaise is usually not a problem because it is made from pasteurized eggs and is made in such a way as to keep it in a safe condition.
Therefore, if you feel bad after eating seasoned salad, then, most likely, the sauce is not to blame. Any store-bought mayonnaise contains acid, which also helps keep bacteria from growing. The most important thing is to follow the usual food safety rules, in particular in terms of cooling.
Homemade mayonnaise, which has the right amount of acid and is stored in the refrigerator, also contains a minimal amount of bacteria.
What can be said in conclusion?
It is undeniable that mayonnaise is high in fat. This does not mean that you should avoid it all your life. It can be part of a healthy diet when eaten in very small amounts. If you are trying to reduce the amount of calories you consume, there are many light and low fat varieties on sale. As you can see, the nutritional value of mayonnaise differs depending on its type. If you are trying to reduce the amount of nutritional supplements in your diet, you can always make your own sauce.