Mayonnaise, with its creamy texture and tangy flavor, has earned its place as a quintessential condiment in countless culinary creations. From popular Indian street foods like “chicken mayo rolls” to “mayo pav bhaji”, mayonnaise has found its way into modern Indian dishes and fusion recipes due to its rich and tangy flavor. Its versatility and ability to elevate the taste of various dishes have made it a staple in many households.
However, while it may seem like an innocent accompaniment, an eminent dietitian in Delhi Avni Kaul feels it’s important to delve deeper into the potential impacts of mayonnaise on our health and well-being.
1. Calorie-dense condiment
Mayonnaise is notorious for its high-calorie count, often leading to weight gain and obesity when consumed excessively. In fact, a tablespoon of mayonnaise contains about 10 grams of fat, which is 15% of the recommended daily intake for an average adult.
2. Unhealthy fat composition
Commercial mayonnaise is often made with vegetable oils high in omega-6 fatty acids, such as soybean oil and corn oil. Omega-6 fatty acids are essential fats that the body needs for normal functioning, but when consumed in excess it can lead to an imbalance in the omega-3 to omega-6 ratio. This imbalance has been linked to an increased risk of various health conditions, including heart diseases, certain cancers, Type 2 diabetes, osteoporosis, and inflammatory and autoimmune disorders like rheumatoid arthritis. The Indian diet, already rich in fried foods and saturated fats from butter and ghee, becomes worse with the addition of mayonnaise
3. Hidden Sodium and Sugar
Commercially available mayonnaise brands often contain hidden additives, such as excess sodium and sugar. These additives are used to enhance flavor, extend shelf life, and improve texture. However, consuming too much sodium can contribute to high blood pressure, while excessive sugar intake can lead to obesity, diabetes, and dental problems. While a tablespoon of regular mayonnaise contains about 1gm of sugar, low-fat mayonnaise contains about 4gm per tablespoon of sugar.
In India, where traditional meals are already rich in salt and sugar, the addition of mayonnaise can contribute to an unhealthy overload. It is important to be mindful of these hidden additives, especially when using mayonnaise generously in salads, sandwiches, or dip.
4. Artificial Ingredients
Commercial mayonnaise often contains artificial ingredients like calcium disodium EDTA that can disrupt normal cell functions. Trans fats found in some mayo variants increase the risk of heart disease. Artificial flavors and colors may have adverse effects on digestion, immune function, and overall well-being.
5. Foodborne Illness
Mayonnaise contains raw eggs, which can be a potential source of Salmonella bacteria. If the eggs used in the mayonnaise are contaminated or the mayo is left unrefrigerated for too long, it can lead to food poisoning or other foodborne illnesses.
Should you impose a ban on your beloved mayonnaise?
Not really! Opt for the homemade version by using fresh eggs, and healthy oils like olive or avocado. You can even add a dash of creativity by incorporating herbs, spices, or lemon juice for an extra burst of flavor! As with any food, moderation and informed choices are key to savoring mayonnaise’s delights without compromising our health and well-being.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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