Mayonnaise or mayo is a creamy sauce often added to sandwiches, burgers, and salads. It is prepared by mixing egg yolk with an acid, such as vinegar or lemon juice. You might relish it before pregnancy, but eating mayonnaise when pregnant warrants caution. The eggs used in mayo preparation are usually uncooked or raw. Besides, the eggs may or may not be pasteurized. Eating undercooked, raw, or unpasteurized eggs can expose you to harmful pathogens and adversely affect your health and that of your baby. Keep reading to know about the different types of mayonnaise, their safety for pregnant women, and precautions to take when consuming mayo.
Can You Eat Mayonnaise When Pregnant?
Mayonnaise is made both with egg and without it. Eggless mayonnaise contains olive oil or canola oil instead of egg as the base ingredient (1). Both types can be used during pregnancy. However, eating mayonnaise prepared with egg is considered safe if it is made of pasteurized (heat-treated) eggs. It is made of egg yolk, mixed with vegetable oil, and lemon juice or vinegar. Protein and lecithin in the egg yolk act as emulsifiers in mayonnaise (2). Commercial mayonnaise available on the non-refrigerated shelves in supermarkets is made of pasteurized eggs and is safe for consumption. Brands such as Hellmann’s and Heinz are popular varieties of mayonnaise that are safe to eat (3). However, avoid home-made mayonnaise as it is made of raw eggs, which run the risk of containing salmonella (4). Mayonnaise sold in the restaurants or food markets may be avoided unless you are sure that they use pasteurized eggs.
Types Of Mayonnaise
You can select a mayonnaise that suits your requirements of fat and calories, as the spread is made with several variations. Here are a few (5): Real mayonnaise meets the Codex Alimentarius food standards with fat content of 78.5% and egg 6%. Full-fat mayonnaise contains 65-75% fat. Light mayonnaise, as the name suggests has low fat content of 20-30% and around 3% egg. They include thickening agents such as maize starch and xanthan gum. Extra mayonnaise contains less than 10% fat and 4% egg.
Nutritional Values In Mayonnaise
Even if you are opting for commercially made mayonnaise, know the nutritional values before consumption as it could be high in calorific values.
One tablespoon (14g) of mayonnaise contains around 94 calories, or 100gm contains 700 calories of fat. The calorific value however differs with respect to the type of mayonnaise.
One tablespoon also has 5.8mg of cholesterol. The 2010 Dietary Guidelines for Americans recommends consuming not more than 300mg a day. (6)
There can be 80mg to 125mg of sodium in one tablespoon of mayonnaise, while the recommended daily intake of sodium should be less than 2,300mg.
Commercial mayonnaise contains 80% vegetable oil, 8 % water, 6% egg, 4% vinegar, 1% salt, and 1% sugar.
Low-fat mayonnaise has around 50% vegetable oil, 35% water, 4% egg, 3% vinegar, 1.5% sugar, and 0.7% salt.
Benefits Of Mayonnaise
Mayonnaise, when eaten in limited quantities, can be good for health. Here is how it can be beneficial for you. Total fat during pregnancy is required for the body in small amounts only. Any excess of saturated fat puts you at risk of excess weight gain and abnormal lipid profile. Mayonnaise has saturated fat that is not good for health when consumed in high amounts. Remember that mayonnaise need not be taken as a health food during pregnancy as you can get these vitamins and fat from other healthier foods.
How Can Mayonnaise Be Harmful During Pregnancy?
Mayonnaise is not an outright harmful food, however, its consumption during pregnancy must be done cautiously. Here are a few reasons why it should be avoided or limited to small amounts during pregnancy.
Safety Measures
How can you satisfy your urge to eat mayonnaise while not getting affected with its side-effects during pregnancy? Follow these safety measures and enjoy your spread:
Alternatives To Mayonnaise
Any variations of mayonnaise that do not contain egg are not considered to be mayonnaise in the US, as the Food and Drug Administration does not allow for their labeling in that name (14). Egg-free alternatives to mayonnaise are a great choice for pregnant women who are allergic to egg or are vegans. Brands such as Nayonaise and Vegenaise in the US, and Plamil Egg Free in the UK are famous substitutes for mayonnaise. If you love to have your sandwiches or bread with a spread but want to avoid mayo during pregnancy, opt healthier alternatives such as:
Tofu mayonnaise Almond and cashew paste spread Plain yogurt
Mustard Fat-free sour cream
Just like mayonnaise, they may be eaten if the eggs are pasteurized and are not home-made. Heating can kill infection-causing bacteria to an extent, but pregnancy is not the time to take such risks. However, it is advisable not to eat it during pregnancy as any growing bacteria can affect your health.
