When you decide to adopt a healthy lifestyle, there are some things that you have to bid goodbye to. However, among some of the hardest things to let go off is, Mayonnaise. This magical ingredient that can transform a humble sandwich or salad into creamy goodness can also transform a flat belly into a midriff with bulging tiers. Another common reason to look for mayo substitutes is when one decides to turn vegan.
Whatever might be your reason, ditching mayonnaise as a habit can be quite difficult unless you have some delicious and equally tempting but healthy choices to replace it with.
Why Substitute Mayonnaise?
However, before you look for alternatives for Mayonnaise, it is important to understand why do you need substitutes for mayonnaise. The first thing you need to understand is how the switch will benefit your body. Is mayonnaise really as bad as health experts say it can be?
To begin with, one tablespoon of regular mayonnaise packs in 90 calories. This is about 4.5 percent of your daily recommended calorie intake. It is a common observation that those who eat mayonnaise regularly will overshoot their daily recommended calorie intake. They do this without realizing it, until it is too late and they begin to notice drastic weight gain.
One tablespoon of mayonnaise also contains about 10 grams of fat. This is roughly 15% of the recommended daily intake of fats. This is a big number in dietary terms. Of these 10 g, 1.5g are made up of saturated fats. One tablespoon also contains 5 mg of cholesterol. So, with regular consumption of mayo, you could be damaging your heart health to a large extent.
Besides all of this, mayonnaise is usually highly processed and will contain about 90mg of sodium in each tablespoon. If you overshoot the recommended value of sodium, it can have adverse effects on muscle function and on your nerves as well. In due time, you will notice high blood pressure and related complications.
So, if you are someone who cannot get enough of mayonnaise, it is a good idea to look for alternatives when you decide to make a lifestyle change.
Here are Six of the Best Substitutes to Regular Mayonnaise :
Mashed Avocado :
- Avocado is one food that is highly recommended by fitness enthusiasts. This fatty fruit can be mashed to make a creamy puree that has the same consistency as mayonnaise. However, unlike mayonnaise, it does not consist of any saturated fats. In fact, avocado is loaded with monounsaturated fats, which are a healthy type of fats. They are highly recommended for your body to be able to carry out some important functions.
- One tablespoon of mashed avocado consists of only 2 grams of fats. Therefore, substituting mayonnaise with mashed avocado is a great idea. When this creamy puree is added to salads or sandwiches, the outcome is just as scrumptious.
- Besides that avocadoes are loaded with several nutrients that can be beneficial to the body. When you substitute mayonnaise with avocado mash, you will save on 8-9 grams of fat, 89mg of sodium and about 77 calories in all. Avocado is also loaded with fiber that can aid digestion.
- This is a popular chickpea based dip. It is commonly used in Middle Eastern and Mediterranean cuisine and goes perfectly well with snacks and meals. Just like mayonnaise, hummus is also fluffy and creamy. In addition to that, it also has a nutty flavor that can enhance the taste of any food.
- When you replace mayonnaise with Hummus, you will save on a total of 65 calories, about 8 grams of fat and about 25 mg of sodium with every tablespoon. There is an added benefit of hummus. The chickpeas provide you with protein and a good amount of fiber to aid digestion. And in case you wish to increase your protein intake, you can always go for Protein Shakes or Supplements as recommended by a nutritionist.
- Hummus works perfectly well with rolls and sandwiches. In addition to that it is also a great dip for capers. You can even cut up carrots into thin sticks. Dip them in the hummus and you have a healthy snack on the go. Hummus also great with salads, giving them an extra dose of much needed nutrients.
- Hummus is very easy to make at home. You can also get hummus in just about any store in your city. This is why it is one of the most recommended substitutes for mayonnaise.
Greek Yoghurt :
- Think healthy foods and the first thing that comes to mind is yogurt. Greek yoghurt, especially the pink, low fat one, is the best alternative to mayonnaise when you want to follow a healthy diet.
- Greek yoghurt goes perfectly well with any food. It has the same texture as mayonnaise. It also adds a tangy flavor which makes the food taste a lot better.
- With every tablespoon of mayonnaise that you replace with Greek Yoghurt, you save on 90 calories, close to 85 mg of sodium and about 11 grams of fat. Of course, yoghurt is also a great source of protein.
- You can pair yoghurt with any salad to make it creamier and tastier. It goes well with smoked salmon salad or a wholesome Caesar salad. Yoghurt also has a flavor that is not too overbearing. So will also be able to enjoy your favorite foods without the fear of putting on weight.
- Yogurt is the best substitute for dips as well. An assortment of vegetables when cut into sticks and dipped into Greek Yoghurt can make your mid-day snack a lot more exciting. You can also get a good amount of calcium when you replace mayonnaise with low fat yoghurt.
Cashew Cream :
- This may seem like a rather unusual option. For most people, the idea of cashew cream may sound unreal to begin with. You can either use store bought organic cashew cream or make it at home yourself. To make cashew cream, all you need to do is soak a few cashew seeds. Then, process them in a blender till you have a smooth and creamy paste.
- The nutty flavor of cashew also makes your food a lot better. Adding some lemon, garlic and salt will make this cream tastier as well. The best part about cashew cream is its nutritional value. With every tablespoon of cashew cream, you can get several minerals like zinc, iron and magnesium. You can get all this with as little as 3 grams of fat per tablespoon.
- Cashews are also known for giving you that instant boost of energy. So whether it is a salad, a sandwich or a dip, the best replacement for mayonnaise is a nice dollop of cashew cream. It has the same texture as mayonnaise and will make the food taste creamy and delicious. Added to that, cashew cream brings richness to the food and will keep you fuller for longer.
Barbeque Sauce :
- When you think of replacements for mayonnaise, you always look for creamy options. However, barbeque sauce is just as good a replacement as any other. It adds a unique smoked flavor to your foods. Some sauces also have a hint of sweetness that can enhance the taste of any food.
- Added to this, barbeque sauce contains a very low amount of calories and fats. With every tablespoon of barbecue sauce, you only consume 0.5 grams of fats. You also get less than 2 grams of sugar. This will help keep your heart health in check and you can eat as much of this sauce as you like without any guilt.
- When you buy barbecue sauce, make sure you look for local brands. While they are a tad bit more expensive, they are not tarnished by preservatives and additives. They are ideal for any sandwich and will make the perfect dressing for your favorite salad.
Tahini Sauce :
- This condiment is not very popular in America. This is a Middle Eastern sauce that can be bought from most supermarkets. However, if you are unable to buy Tahini sauce, you can even make it at home. All you need to do is whip together an equal portion of warm water and tahini. Mix in Garlic, salt, parsley and lemon to make it even better.
- With every tablespoon of tahini sauce you get about 4 grams of fats. Tahini is made with a sesame seed base. According to Medical News today, you can get three times the amount of iron from one portion of tahini sauce when compared to an equal portion of beef liver. Sesame seeds are known for their high nutritional value. When they are turned into this magnificent sauce, they can make all your salads and sandwiches taste a lot better than they ever did with mayonnaise.
When you are using these substitutes, however, you need be weary of some manufacturers who load them with additives and preservatives. Instead, look for organic and locally produced sauces for a better impact on your health.