Aioli health benefits and nutrition facts

By:Times Foodie, Updated: Apr 26, 2022 | 15:32 IST
aioli
What is a lot like mayonnaise but better? The answer is aioli. The garlicky, creamy dip is a great accompaniment for batter-fried fish, French fries and tempura. It also offsets spicy foods better than mayonnaise can. However, how healthful is aioli?

What is Aioli?

Aioli is a condiment that is often served with batter-fried foods and chips. It is a cold sauce consisting of an emulsion of garlic, salt, olive oil, and often egg; it is found in the cuisines of the northwest Mediterranean.

The word ‘Aioli’ is a compound of the words meaning "garlic" and "oil", which are the two basic ingredients. Garlic is crushed in a mortar and pestle and emulsified with salt, and olive oil.

Modern aioli is simply mayonnaise made with flavouring agent garlic, vegetable oil, egg lecithin, an acid, and a stabilizer.

Aioli Nutrition Facts

Following nutrition information for 1 tablespoon of aioli:



Nutrient


Measure




Calories





97




Total Fat





11g




Cholesterol



18mg




Sodium



44mg




Potassium





6.3mg




Total Carbohydrates



0.3g




Protein



0.3g




Vitamin C



1%




Iron



1%

Health benefits of aioli

Aioli may not be recommended as a healthful food. It is high in fat and calories. That being said, it can offer the combined benefits of its main ingredients -- egg yolks, garlic and oil -- if you look past all the calories and cholesterol. The health benefits can be amplified if other ingredients like basil, lemon juice, dill or jalapeno are added.

However, since eggs and oil are the two main components of aioli, the condiment can be calorically dense. Those who are on a low-calorie diet should consume it in moderation.

Since only small amounts of aioli are consumed, the overall benefits and risks may be minimal. That being said, aioli, when teamed with healthful foods can enhance the taste. A small serving of aioli with salads, grilled fish or chicken can make the food more palatable. Indirectly, it can lead to weight loss. Some potential health benefits of aioli in moderation are as follows:

  • Good source of healthy fats
  • Can improve the palatability of nutritious foods
  • Can improve absorption of fat-soluble vitamins
  • Can protect gastrointestinal health
  • Can boost immune system
  • Good for skin
  • Can provide vitamin D
  • Can sharpen eyesight
  • May improve brain health and boost memory
  • May benefit liver health
  • May improve muscle growth
  • Could promote good sleep
  • May decrease inflammation
  • Can control blood glucose levels
May prevent infectious diseases: Aioli contains garlic, which is a sulphur-rich food. Such foods boost the immune system. It also contains allicin, a bioactive compound that can fight infections and support the body's natural defences. Egg yolks contain compounds called sulfated glycopeptides that can boost the production of immune cells that protect against infections. In addition to this, aioli also contains immune-boosting foods like vitamin A, E and zinc.

Can improve brain health and intelligence: Egg yolks in aioli contain a nutrient named choline, which is important for boosting brain health. It helps the body produce a neurotransmitter which plays a big role in regulating mood, memory and cognitive power. Choline is also vital for the formation of cell membranes and regulating muscle functions.

Could improve eye health: Aioli contains vitamin A-rich egg yolks, which also contain lutein, zinc and zeaxanthin. All these nutrients are important for good vision. Lutein is also present in extra virgin olive oil, a key ingredient in aioli. Garlic in the condiment also contains sulphur and quercetin, which are important for preventing cataracts.

References:
Arafat, Eetmad A et al. “The possible alleviating effect of garlic supplement on the neural retina in a rat model of hypercholesterolemia: a histological and immunohistochemical study.” European journal of histochemistry : EJH vol. 65,4 3322. 16 Dec. 2021, doi:10.4081/ejh.2021.3322

Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684.

Yubero-Serrano EM, Lopez-Moreno J, Gomez-Delgado F, Lopez-Miranda J. Extra virgin olive oil: More than a healthy fat. Eur J Clin Nutr. 2019 Jul;72(Suppl 1):8-17. doi: 10.1038/s41430-018-0304-x. PMID: 30487558.





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