Mayonnaise itself is not traditionally part of the Mediterranean diet, but it can be consumed in moderation as part of a modern Mediterranean diet if made with healthy oils, such as extra virgin olive oil. In fact, making homemade mayo with olive oil is a great way to incorporate this condiment while staying true to Mediterranean principles.
Did People in Ancient Times Eat Mayo?
Ancient Mediterranean civilizations did not eat mayonnaise as we know it today, as it originated much later, likely in the 18th century. However, they did create sauces and spreads that are similar in texture and function to mayonnaise, often using ingredients like olive oil, eggs, garlic, and vinegar.
How to eat Mayonnaise for Weight Loss?
Prefer low-fat mayonnaise
Mayonnaise is fattening food. Full-fat mayonnaise has 680 calories per 100g, as it’s mainly fat.
Just a tablespoon has about 100 calories!
Hence, you should eat only low-fat mayo if you want to lose weight. Light mayonnaise has 65% fewer calories than regular mayonnaise! A tablespoon of low-fat mayonnaise has only 36 calories.[1]
Adding 1–2 tablespoons of light mayonnaise to your favorite salad or sandwich, instead of other fattening dressings, is beneficial for weight loss.
Add mayo to Salads
Actually, eating reasonable amounts of light mayonnaise is beneficial for weight loss. It provides flavor and helps us consume healthy, low-calorie foods, like salads.
In fact, a common diet mistake is adding too much fattening dressing to salads. Even healthy vegetable oils, like extra virgin olive oil, are calorie-dense foods. A tablespoon of any vegetable oil has 126 calories! A tablespoon of vegetable oil has 3-4 times more calories than a tablespoon of light mayo!
Consuming high amounts of salads is key for weight loss. Lettuce, kale, spinach, arugula, tomato, cucumber, and many more, support weight loss. Vegetables keep us full for hours with only a few calories.
In addition, they’re nutrient-dense foods. They contain nutrients that burn belly fat. A plant-based, whole food diet has been linked to decreased risk of obesity.
Use mayonnaise in healthy recipes, such as homemade tuna salad with fresh vegetables, or as a light dressing for Mediterranean-style wraps with lean proteins and veggies.
Don’t eat mayonnaise with other high-fat foods
On the other hand, you should avoid eating mayo with other high-fat foods, such as bacon. Both are high in calories and fat. This fatty meal can certainly make you fat.
Eat only small portions of mayo
In any case, we should eat only small amounts of mayo if we want to lose weight. Too much mayonnaise is bad for weight loss.
For instance, adding a tbsp of mayo to your favorite turkey or tuna sandwich as dressing can help you lose weight. Much higher doses can lead to obesity, though.
Mayonnaise is calorie-dense (around 100 calories per tablespoon), so use small amounts to add flavor rather than drenching your meals in it.
Traditional Mediterranean Mayo Alternatives
While mayonnaise wasn’t part of ancient Mediterranean cuisine, several traditional spreads share similar characteristics (creamy, flavorful, and often used as dips or sauces). Here are some Mediterranean alternatives:
Aioli (Spain/France)
Ingredients: Garlic, olive oil, egg yolks, lemon juice.
Description: Aioli is a garlic-infused sauce similar to mayonnaise but with a more pungent garlic flavor. It is a traditional sauce in both Spanish and Provençal French cuisine, often served with seafood, vegetables, or bread.
Recipe: Crush 2-3 garlic cloves into a paste. Add 2 egg yolks and whisk together. Gradually whisk in 1 cup of extra virgin olive oil until the mixture thickens. Season with lemon juice, salt, and pepper to taste.
Skordalia (Greece)
Ingredients: Garlic, potatoes (or bread), olive oil, vinegar.
Description: This garlic-heavy dip is somewhat like a Greek version of aioli but thicker and more robust. It pairs well with fried fish, vegetables, and bread.
Recipe: Boil 2 potatoes and mash them. Blend in 4-5 crushed garlic cloves, 1/4 cup olive oil, 1 tbsp vinegar, and salt to taste. Whisk until smooth and creamy.
Tzatziki (Greece)
Ingredients: Yogurt, cucumber, garlic, olive oil, dill, vinegar or lemon juice.
Description: A light and refreshing spread made from strained Greek yogurt, cucumbers, and garlic. It’s commonly served with grilled meats or as a dip for pita.
Recipe: Grate 1 cucumber and squeeze out excess water. Mix with 1 cup of strained yogurt, 1-2 crushed garlic cloves, 1 tbsp olive oil, and fresh dill or mint. Add lemon juice or vinegar and salt to taste.
Taramosalata (Greece)
Ingredients: Fish roe (usually cod or carp), bread or potatoes, olive oil, lemon juice.
Description: A creamy spread made from fish roe, blended with bread or potatoes, olive oil, and lemon juice. Traditionally eaten during Lent in Greece, it can be served as a dip with bread or vegetables.
Recipe: Soak 2 slices of bread in water and squeeze out excess liquid. Blend with 3-4 tbsp fish roe, 1/2 cup olive oil, and lemon juice. Whisk until smooth and creamy.
Muhammara (Syria/Lebanon)
Ingredients: Roasted red peppers, walnuts, breadcrumbs, pomegranate molasses, garlic.
Description: A rich and flavorful dip made from roasted red peppers and walnuts. This Syrian and Lebanese spread can be served with pita or used as a sauce.
Recipe: Roast 2 red peppers and peel the skin. Blend with 1/2 cup walnuts, 2 tbsp breadcrumbs, 1 tbsp pomegranate molasses, 1 clove garlic, and olive oil. Season with salt and pepper.
Homemade Mediterranean Mayonnaise Recipe
If you want a Mediterranean-friendly mayonnaise:
Ingredients: 1 egg yolk, 1 tsp mustard, 1 tbsp vinegar or lemon juice, 1 cup extra virgin olive oil, salt.
Recipe: Whisk the egg yolk, mustard, and vinegar together. Gradually drizzle in olive oil while whisking continuously until it thickens. Add salt to taste.
Make or buy mayonnaise made with extra virgin olive oil, which provides heart-healthy fats, aligning with Mediterranean diet principles.