Mayonnaise, Regular: A Comprehensive Glycemic Index Guide
Mayonnaise is a creamy condiment enjoyed worldwide, commonly used in sandwiches, salads, and as a base for various dressings. Let’s explore its nutritional profile and how it affects blood sugar levels.
What is Mayonnaise?
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Regular mayonnaise is an emulsion of vegetable oil, egg yolks, vinegar or lemon juice, and seasonings. Its rich, creamy texture makes it a popular addition to many dishes, but what about its impact on blood sugar levels?
Glycemic Index and Glycemic Load
Glycemic Index (GI): 50
Mayonnaise has a medium glycemic index of 50, placing it in the moderate range. However, this number can be somewhat misleading without considering its glycemic load.
Glycemic Load (GL): 0.28
The glycemic load of regular mayonnaise is extremely low at just 0.28. This minimal GL indicates that mayonnaise has virtually no impact on blood sugar levels when consumed in typical serving sizes.
Why is the Glycemic Load So Low?
Despite having a medium GI, mayonnaise’s glycemic load is negligible because:
- It contains very few carbohydrates (only 0.57g per 100g)
- It’s primarily composed of fats (74.8g per 100g)
- It’s typically consumed in small quantities
Nutritional Profile (per 100g serving)
- Calories: 680 kcal
- Protein: 0.96g
- Fat: 74.8g
- Carbohydrates: 0.57g
- Fiber: 0g
- Sugar: 0.57g
- Net Carbs: 0.57g
Is Mayonnaise Suitable for Low-Carb Diets?
With just 0.57g of carbohydrates per 100g, regular mayonnaise is highly compatible with low-carb and ketogenic diets. Its high fat content and minimal carbohydrates make it a staple condiment for those following these eating plans.
Health Considerations
While mayonnaise has a negligible impact on blood sugar, its high caloric density (680 calories per 100g) and fat content (74.8g per 100g) mean it should be consumed in moderation. A typical serving size is much smaller than 100g—often around 15-20g (1 tablespoon).
Serving Suggestions
Regular mayonnaise can be enjoyed as part of a balanced diet:
- As a spread on low-carb sandwiches or lettuce wraps
- As a base for homemade salad dressings
- Mixed with herbs and spices for a flavorful dip
- As an ingredient in deviled eggs or egg salad
Bottom Line
Regular mayonnaise has a minimal impact on blood glucose levels due to its extremely low carbohydrate content. Its glycemic load of just 0.28 makes it suitable for those monitoring their blood sugar levels, including individuals with diabetes or those following low-carb diets. However, due to its high calorie and fat content, portion control remains important for overall health.