A low-carb diet can help you meet your weight loss goals. Avocados and nuts are among 6 foods you can consume that are low in carbs.
One great thing about it is that most people don’t have to keep track of calories to lose weight.
This easy method has been shown to help people lose a lot of weight—about two to three times as much as a low-calorie, high-fat diet (1, 2, 3).
Interestingly, there are numerous incredibly satisfying, low-carb-friendly foods that most people would only consider an occasional indulgence.
On a low-carb diet, you can eat these foods until you’re full and still get all the metabolic benefits.
Some of these foods are even very good for you, at least on a low-carb diet. But if you’re on a high-carb diet, it might not be so good for you.
Bacon has a cult-like following for good reason. This savory, umami, and deliciously crispy meat has been a breakfast staple for decades. But can you still enjoy bacon on a low carb diet?
For bacon lovers considering a low carb diet like keto the idea of giving up this tasty treat may seem unimaginable. The good news is that bacon can absolutely still be included in a low carb eating plan.
In fact, bacon is a perfect fit for low carb and keto diets This guide will explain the benefits of bacon on a low carb diet, how to choose the right type of bacon, and tips for incorporating it into your low carb meals.
Can I Really Eat Bacon on a Low Carb Diet?
The short answer is yes, you can definitely eat bacon on a low carb diet! Bacon is high in protein and fat, which makes it ideal for low carb eating plans like the ketogenic diet.
Protein and fat should make up the bulk of calories consumed on a low carb diet. Meanwhile, carbs are restricted to 20-50 grams of net carbs per day. Net carbs refer to total carbs minus fiber and sugar alcohols.
Bacon contains zero carbs, making it the perfect food for low carb diets. In fact, bacon is frequently used as the star ingredient in many keto-friendly recipes.
So feel free to keep enjoying your crispy bacon while restricting carbs. Just be mindful of servings, as too much bacon can lead to excessive calories. Moderation is key, even when it comes to everyone’s favorite pork belly treat.
Understanding Carbs on a Low Carb Diet
To understand why bacon is an ideal low carb food, it helps to first understand the role of carbs in your diet.
Carbs are broken down into glucose during digestion. This glucose enters the bloodstream and causes a rise in blood sugar and insulin levels.
On a standard diet, carbs may make up around 45-65% of your daily calorie intake. However, low carb diets significantly restrict carbs to help manage blood sugar.
Here’s a quick overview of recommended daily carb intake on some popular low carb diets:
- Keto diet: Less than 50 grams of net carbs per day
- Atkins diet: Starts at 20 grams of net carbs and slowly increases to 100 grams
- Paleo diet: No official carb recommendations but focuses on whole, unprocessed carbs
- Low carb Mediterranean diet: Less than 130 grams per day
As you can see, bacon containing zero carbs is the perfect addition to any low carb eating plan. By limiting carbs and increasing healthy fats, your body reaches a metabolic state called ketosis where it burns fat for fuel.
5 Benefits of Eating Bacon on a Low Carb Diet
There are several excellent reasons to keep enjoying bacon as part of your low carb diet:
1. High in Protein
A 3.5 ounce serving of bacon contains around 37 grams of protein. This macronutrient helps maintain lean muscle mass while restricting carbs.
2. Rich in Healthy Fats
Monounsaturated and saturated fat from bacon provides energy, boosts satiety, and helps improve cholesterol levels.
3. Contains Important Vitamins
Bacon is a source of B vitamins, zinc, potassium, phosphorus, magnesium and selenium. These support energy, immunity, and brain function.
4. Low in Carbs
With zero grams of carbs per serving, bacon allows you to stay in ketosis without disrupting blood sugar balance.
5. Helps Maintain Electrolyte Balance
The sodium in bacon helps maintain electrolyte balance. This prevents keto flu symptoms like fatigue, nausea and cramps.
With benefits like these, there’s no reason to avoid bacon on a low carb diet. Just opt for high-quality, sugar-free varieties and watch your portions.
Choosing the Right Bacon for Low Carb Diets
Not all bacon is created equal when it comes to carbs. To choose the best bacon for keto and low carb diets, consider the following:
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Check the label: Look for bacon with zero grams of carbs and no added sugars. Watch out for honey-glazed or maple flavored bacon.
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Choose uncured: Opt for uncured bacon without nitrates or nitrites when possible. This has fewer preservatives.
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Look for belly cuts: Bacon from the pork belly tends to be fattier, which fits better into low carb diets.
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Buy in bulk: Purchase bacon in larger slabs from the butcher counter and slice it yourself. This ensures fresher, higher quality meat.
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Look for “low carb” labels: Some brands now advertise their bacon as “keto-friendly” or “low carb.” This makes grocery shopping easier.
With a little label reading, it’s easy to find low carb bacon to suit your diet needs. Just steer clear of added sugar and opt for minimal ingredients.
7 Tasty Ways to Eat Bacon on a Low Carb Diet
From breakfast dishes to dinners and even dessert, there are endless ways to incorporate bacon into low carb meals. Here are just a few ideas to get you started:
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Wrap asparagus spears, Brussel sprouts, or green beans with bacon and bake until crispy.
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Mix crumbled bacon into egg scrambles along with veggies, cheese, and avocado.
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Make a pizza crust from cauliflower rice or almond flour and top with bacon and cheese.
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Fry cabbage into “bacon fried rice” for a keto-friendly takeout fake-out.
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Stuff mushrooms with bacon, cream cheese, and cheddar for a delicious low carb appetizer.
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Create “bacon cups” by shaping raw bacon around a muffin tin and baking until crisped.
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Dip bacon in dark chocolate for an indulgent sweet and salty fat bomb dessert.
With just a dash of creativity, bacon can be included in everything from breakfast tacos to bacon cheeseburger salad.
5 Mouthwatering Low Carb Bacon Recipes
To help satisfy your bacon cravings on a low carb diet, here are some delicious keto recipes featuring this popular pork product:
1. Bacon Wrapped Jalapeño Poppers
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Ingredients: Jalapeño peppers, cream cheese, cheddar, bacon
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Directions: Slice jalapeños in half, fill with cream cheese and cheddar, wrap with bacon, bake at 400°F for 20 minutes.
2. BLT Salad with Avocado
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Ingredients: Bacon, lettuce, tomato, avocado, olive oil, red wine vinegar
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Directions: Fry bacon until crispy, chop lettuce and tomato, mix bacon with lettuce, tomatoes, avocado, olive oil, and red wine vinegar.
3. Bacon Cheeseburger Casserole
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Ingredients: Bacon, ground beef, onion, pickles, cheese, mayo, mustard
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Directions: Layer all ingredients in casserole dish and bake at 350°F for 30 minutes.
4. Bacon Wrapped Brie Bites
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Ingredients: Brie, bacon, almond flour
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Directions: Wrap brie chunks in bacon, coat in almond flour, bake at 400°F for 15 minutes until bacon is crispy.
5. Bacon Ranch Chicken Thighs
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Ingredients: Chicken thighs, bacon, ranch dressing
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Directions: Fry bacon, bake chicken thighs at 400°F for 20 minutes, top with crumbled bacon and ranch.
Is Eating Bacon on Keto Every Day Okay?
One of the most common keto diet questions is whether you can eat bacon every day. The answer is yes, you can enjoy bacon daily as part of a nutritious low carb diet.
Bacon is high in fat and protein, both of which are cornerstones of the ketogenic diet. As long as you watch your portion sizes, incorporate plenty of leafy greens, and don’t overdo your protein intake, bacon can be included daily.
Some tips for eating bacon each day on keto:
- Stick to 2-3 servings of bacon max per day
- Balance bacon with non-processed meats like chicken, beef, and fish
- Don’t rely solely on bacon for fat – eat avocados, olive oil, nut butter, etc.
- Drink plenty of water to offset the sodium content
- Select uncured or nitrate-free varieties when possible
It’s also a good idea to switch up cooking methods. Fry some days, bake others days. You can even use bacon fat to cook veggies, eggs, meat, etc for flavor.
So feel free to enjoy bacon every day in moderation as part of a balanced low carb or keto diet. Just be mindful of serving sizes and vary your cooking techniques for maximum nutrition.
The Bottom Line: Bacon and Low Carb
Butter (and Other High-Fat Dairy Products)
Butter used to be a dietary staple.
Then it was demonized for being high in saturated fat and people started eating margarine instead.
However, butter has been making a comeback as a health food, especially among low-carbers.
Just consider choosing quality, grass-fed butter, which is higher in heart-healthy nutrients like vitamin K2 (4, 5).
Also keep in mind that butter should be eaten with a meal, not as the meal. Replacing breakfast with butter in your coffee is probably not a good idea.
Calorie breakdown: 99% fat, 1% protein (6).
On a low-carb diet, you can also eat high-fat dairy foods like heavy cream (mostly fat) and cheese (fat and protein).
What If You Eat BACON Every Day For 30 Days?
FAQ
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