The tuna salad, a great classic of summer, seems to combine the qualities: it is satisfying, tasty and quick to prepare. However, one of its compounds is debated. In the Real Simple media, an expert even claims to have “replaced” him.
Tuna salad, a great classic
The tuna salad is a cold dish composed of tuna in a box (generally natural or oil), mixed with other tasty ingredients (celery, onion, chopped pickles, mustard, lemon juice, etc.). In the United States, it is called “tuna salad” and often contains mayonnaise as binding.
In this way, it can be tasted in the form of a sandwich, on toast, with crackers, in garnish of a wrap or a green salad.
Its biggest assets? It is easy to prepare (and to take away), is rich in protein … and is eaten cold. However, despite these qualities, it is also not perfect from a healthy point of view … An ingredient is indeed regularly criticized.
Changing this simple ingredient in the salad could make the difference
According to Ariel Klein, author of the article “This one simple swap made my tuna salad healthier – And so much tastier “it would be enough … to change the lawyer to mayonnaise to make his salad healthier and more tasty. But does this tip really change the situation. Before answering it, Julie Boët, would like to compare the two ingredients.
“Traditional mayonnaise is essentially made up of oil and eggs. Result: it is very rich in fats, often saturated when industrial, and in calories (almost 700 kcal per 100 g). It brings very little fiber and its micronutrient content is limited”, confides the dietician.
As for the lawyer, it is naturally rich in unsaturated fats, reputed to be beneficial for cardiovascular health.
“It also contains fibers, which promote satiety and proper digestive functioning, as well as a cocktail of vitamins and minerals (vitamin E, potassium, magnesium, folate). On the calorie side, it is also energetic (about 160 kcal per 100 g) but with a much more interesting nutritional profile”, underlines the expert.
Lawyer or mayonnaise. Who wins the match?
Unlike mayonnaise, the avocado provides quality fats and antioxidants – which protect cells from premature aging.
“The fibers it contains also make it possible to better control appetite and blood sugar, which mayonnaise cannot offer. In addition, the avocado brings a creamy and sweet texture, perfect for replacing mayonnaise in sandwiches, compound salads, toasts or even homemade sauces”.
But be careful not to abuse it.
“As it is often perceived as a” healthy “food, we tend to consume without limits. However, the lawyer remains a very caloric fruit, and an excess can unbalance your energy contribution. In addition, its culture in South America leads to a significant environmental impact, especially in terms of water consumption and transport”, warns the nutritionist.
The good idea? “”Take advantage of its nutritional assets by integrating it into your meals 1 to 2 times a week, or 1 whole lawyer per week, replacing mayonnaise or other oily sauces. You will benefit from its benefits without excess “, concludes Julie Boët.