Love mayonnaise? Health risks; how to use it the healthy way

Mayonnaise has quietly become a staple in our kitchens, thanks to changing eating habits. Once enjoyed mainly with food items like shawarma and al-fahm, it is now added to everything from chicken fry to simple slices of bread. Its creamy texture undeniably enhances flavour, but that taste comes with significant health risks. For many, it has become a regular accompaniment to broasted chicken and mandhi, far beyond its role as a mere sandwich or salad ingredient. 

Caution is advised due to mayonnaise’s high-calorie and fatty-acid content, which can impact heart and overall health. Senior Interventional Cardiologist Dr D Madan Mohan at Apollo Hospitals, Chennai, warns that one of the gravest concerns is its calorie load. Many who consume mayonnaise liberally are unaware that it can spike cholesterol levels.

How mayonnaise affects health
Composition
Mayonnaise is made from eggs, vinegar and oil. While these familiar kitchen ingredients make it a popular choice, its widespread use as a dip, in sandwiches and even with mandhi has raised health concerns. Kerala is now a massive fan of mandhi, with mayonnaise being one of the key reasons for this craze.

High calorie content
Even a small amount of mayonnaise is calorie-dense. A single tablespoon contains around 90 calories. Frequent or large servings can lead to weight gain, elevated cholesterol and increased blood sugar, triggering conditions like diabetes and cardiovascular disease.

Does mayonnaise offer any benefits?
Mayonnaise contains Omega-6 fatty acids, which most people already obtain through their diet. Excessive intake can disrupt the balance between Omega-6 and Omega-3 fatty acids, potentially causing bloating and increasing the risk of cardiac issues. Maintaining this balance is crucial for overall health.

Risk of food poisoning
 As mayonnaise is made from eggs, vinegar, and oil, improper handling of these ingredients, especially eggs, can introduce harmful bacteria, and sour mayonnaise may cause food poisoning. To minimise these risks, mayonnaise should always be stored in the refrigerator and not left at room temperature for extended periods.

Impact on blood sugar
Regular mayonnaise consumption can lead to fluctuations in blood sugar. While rich in calories and fat, it lacks fibre and protein, both of which help stabilise blood sugar levels. Over time, this may contribute to the development of diabetes. Hence, it is essential to be cautious about these facts while consuming mayonnaise.

Unsaturated fats
Unsaturated fats in mayonnaise are beneficial for cardiac health, provided they are consumed in limited quantities. It will help reduce bad cholesterol in the body. These benefits will be more if mayonnaise made of olive oil is chosen. However, remember that it should be consumed only in limited quantities.

Saturated fats
Many kinds of mayonnaise contain saturated fats and trans fats. This can lead to a spike in LDL cholesterol, also known as bad cholesterol. It may cause the accumulation of atheroma in the arteries, increasing the risk of cardiac problems and stroke. Such risks can be mitigated by using mayonnaise made with healthy oils, such as olive oil.

Weight gain
Regular consumption of mayonnaise can lead to weight gain due to its high-calorie content. Increased body weight is associated with higher LDL cholesterol levels, which in turn increases the risk of cardiovascular problems. Hence, caution must be exercised while using mayonnaise.

Healthy usage tips
 Using it healthily can be beneficial. Consuming mayonnaise along with bananas, fruits, vegetables, grains, and lean proteins can help mitigate its adverse effects. Healthier alternatives such as Greek yoghurt, avocado spreads, and mayonnaise made with olive oil can also be considered. These options help improve cardiac health, says Dr D Madan Mohan, in an article published in Moneycontrol