Category Archives: Fats

Mayo: To Eat or Not To Eat? by Cari Culp, RD

Mayo has long been stigmatized as a “bad” food. Most of my clients who like Mayo question whether they should avoid it all together or use it very sparingly. The good news is, with the right mayo, you can enjoy a mindful and satisfying serving without worry. And who doesn’t love a good tomato sandwich this time of year?
When asked if mayonnaise is unhealthy, most people would say “yes, because it is high in fat.” The problem with most conventional mayonnaise is not necessarily the amount of fat, but the type of fat, which is typically highly processed and genetically modified canola and soybean oil. These oils are typically extracted using high temperatures and chemicals that damage the fatty acids making them very inflammatory.
Other factors that affect the quality of mayo include:
-The type of eggs. Are they sustainably raised or are they conventional eggs which are typically exposed to more environmental toxins, hormones and antibiotics?
-Preservatives like calcium disodium EDTA, on the FDA’s list of food additives to be studied for toxicity, and sodium benzoate, which, when mixed with vitamin C, becomes a known carcinogen and can cause DNA damage. And what is typically also in mayo? Lemon juice.
-And, highly processed sugar like high fructose corn syrup.
So to answer the question “Is mayonnaise unhealthy?” Yes, conventional mayo is not a healthy choice but, there are some you can feel good about eating. After all, we all need some healthy fat in moderation, and the right mayo can provide that.
So here are my top picks:
Primal Kitchen or Chosen Foods Avocado Oil Mayo:
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These are my favorite because the ingredients are top notch with healthy fats from avocado. Although pricier than most, Costco has the best deal on it in the Chosen Foods brand.
The other great options include:
-All variations of Veganaise (which includes a soy free option if soy is a problem for you)
-Spectrum Organic Omega-3 Mayo
-Hain Safflower Oil Mayo
Each of these are made with cold-pressed or expeller-pressed oils. Cold processing of oils is the best way to go but expeller-pressed is okay too. These options also use real ingredients for flavor and preservation instead of chemicals.
And if you are really into making the healthiest choice, try making your own mayo. The following recipe shows how simple it really can be. Enjoy!
Avocado Mayonnaise
1 to 2 small avocados
1 to 3 tablespoons fresh lemon juice
1 to 3 tablespoons extra virgin olive oil
2 to 3 tablespoons water
sea salt or Herbamare, to taste
Place all ingredients into a bowl and blend with an immersion blender (hand held blender). You can also use a blender or food processor, but given the small quantity of mayo you will be making it is much easier and more efficient to use a hand blender.
*Nutrition Tip: Adding healthy fat from avocado to a meal has been shown to inhibit the oxidation of animal fats (which can contribute to heart disease).

Help taking the fear out of food? by Christie Hunter, RD

Some of my clients seek the help of a Registered Dietitian to help them lose weight. At the first meeting, we do an assessment form where we ask questions about their family history, health history, medications, supplements, shopping and cooking habits as well as weight history. As part of the weight history, we talk about… Continue Reading

Stress, Inflammation, and Weight Gain – by Lisa Johnson, RD

How often do you say, “I am so stressed?” It is becoming our most common catch-phrase. And, not just amongst adults, but youth too. We live in a stressful world, and that takes a toll on us. In addition, stress always leads to compromised health, and that adds more stress. So we need to take… Continue Reading

What a Dietitian Eats in a Day by Cari Culp, RD.

What’s the most important decision you will make today? It turns out, what you eat is pretty high on the list. What we eat or our nutrition habits are the biggest determinants of our health outcomes. I have many clients ask what they should eat so I thought it would be helpful to share a… Continue Reading

Amazing Avocados! by Lisa Johnson, RD

I get really excited in the grocery store this time of year because avocado prices are at their lowest. Harris Teeter has had two-packs for $0.88 and I buy several on every visit! Avocados are amazing for you and deliciously satisfying as well. Avocados are nutrient-rich containing folate and potassium as well as vitamins C,… Continue Reading

Bone Stock…The Post-Holiday Recovery Food! by Lisa Johnson, RD

I wanted to share something wonderfully festive with you this week, but when I thought about it, I decided I would go with what is most useful and timely instead. Most people already have their favorite holiday menu planned, so I won’t try to change that at this hour. However, I will share with you… Continue Reading

Innovative Low Carb Fiber Foods by Lisa Johnson, RD

Low carb lifestyles are the craze. Because adults tend to be less active, and hormonal changes and stress both increase insulin, our fat storage hormone, lower carb lifestyles can assist in weight and blood sugar management. The downfall is that many low carb foods are high in saturated fat and cholesterol, and they lack beneficial… Continue Reading

Healthy Dressings and Not Homemade!

Sometimes it is hard to have it all. This is especially true when it comes to healthy eating. We want top notch ingredients, at a reasonable price, conveniently prepared, and delicious! Usually, we compromise and settle for less than perfect. Historically, in order to have a healthy salad dressing or sandwich topping, or marinade, you… Continue Reading

The Power of Peanut Powder

One of my absolute favorite foods is peanut butter! It is a food that I can incorporate for any meal, snack and some beverages. However, you do have to watch the frequency of peanut butter because the calories and fat grams can quickly add up. And before you ask, yes the fat from peanut butter… Continue Reading