Canadian bacon, also known as back bacon, is a form of cured and smoked pork that is often enjoyed at breakfast. But if you have diabetes, you may wonder whether Canadian bacon is a healthy choice or not.
Let’s take a detailed look at Canadian bacon nutrition facts, how it affects blood sugar, and some tips for enjoying it as part of a diabetic diet
What is Canadian Bacon?
Canadian bacon comes from the lean eye of the pork loin. It is cured, smoked, and fully cooked before being sliced and packaged.
It has a round shape and the lean meat is rimmed with a layer of fat. Flavor-wise, it is ham-like with a hint of smokiness
Some key traits of Canadian bacon include
- Made from the pork loin
- Cured and smoked
- Lower in fat than regular bacon
- Sold pre-cooked
- Mild ham-like flavor
It can be enjoyed as a breakfast meat, used in sandwiches, wraps, pizza toppings, and more. It provides a nice smoky pork flavor while being lower in fat than regular bacon.
Nutrition Facts of Canadian Bacon
A 3 ounce serving (about 5 slices) of Canadian bacon contains:
- Calories: 90
- Fat: 4g
- Carbs: 0g
- Protein: 13g
As you can see, it is a zero carb food and provides a good amount of protein. The overall fat content is lower compared to regular bacon.
However, most types of Canadian bacon contain added sugars and preservatives like regular bacon. Make sure to check the ingredients list and select a minimal ingredient, no sugar added variety whenever possible.
Canadian Bacon and Diabetes
Canadian bacon can be a good protein choice as part of a healthy diabetic diet when consumed in moderation.
Here are some key points about Canadian bacon for diabetics:
- It contains no carbs, so it does not directly raise blood sugar levels.
- Protein foods help keep you feeling fuller for longer.
- Meat proteins have a minimal effect on blood sugar.
- Canadian bacon gives flavor and variety to your diet.
- The fat content is lower than regular bacon.
However, there are some cautions as well:
- It is a processed meat and may increase heart disease risk if eaten in excess.
- Most Canadian bacon contains added sugars, sweeteners, and preservatives.
- The sodium content can be high in certain brands.
Overall, enjoying Canadian bacon occasionally as part of an otherwise healthy diabetic diet is perfectly fine for most people. Just pay attention to ingredients, portions, and how it fits into your overall meal plan.
Tips for Choosing Canadian Bacon
When shopping for Canadian bacon, keep these tips in mind:
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Check the ingredients. Look for Canadian bacon cured with just water, salt, and spices. Avoid brands with sugar, dextrose, corn syrup or artificial preservatives.
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Opt for uncured. Uncured Canadian bacon has no nitrites or nitrates added during processing. This is seen as a healthier choice.
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Look for low sodium options. Processed meats like Canadian bacon tend to be high in sodium. Seek lower sodium choices when possible.
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Buy from quality sources. Purchase Canadian bacon from reputable suppliers and check the expiration date.
Some good brands of sugar-free, low-sodium Canadian bacon include:
- Applegate Naturals Sunday Bacon
- Wellshire Sugar Free Canadian Bacon
- Jones Dairy Farm Canadian Bacon
Making your own Canadian bacon at home is also an option to control ingredients.
Portion Control with Canadian Bacon
One serving of Canadian bacon is about 3 ounces or 5 thin slices. This provides 13g of protein and only 4g of fat.
It’s important not to overdo portion sizes, as too much can increase your saturated fat, sodium, and preservative intake.
Here are some examples of reasonable serving sizes of Canadian bacon:
- 2-3 slices in an omelet or breakfast sandwich
- 4-5 slices on a pizza
- 1 slice wrapped in a lettuce leaf snack
- 2 oz. diced and added to soup or salad
Going above 3-4 ounces of Canadian bacon at one time is not recommended, especially on a regular basis.
Meal Ideas with Canadian Bacon
There are many tasty ways to enjoy a serving of Canadian bacon as part of a diabetic-friendly meal:
- Breakfast sandwich with Canadian bacon, egg, tomato, avocado on an English muffin
- Canadian bacon and vegetable omelet
- Canadian bacon, bell pepper, and mushroom pizza
- Canadian bacon with Brussels sprouts and sweet potato hash
- Canadian bacon, kale, and quinoa salad
- Chili with Canadian bacon crumbles on top
Pairing Canadian bacon with non-starchy vegetables, healthy fats, high-fiber foods, and plant-based proteins helps balance out the meal.
Healthier Substitutes for Canadian Bacon
If you want to limit intake of processed meats like Canadian bacon, some healthier alternatives include:
- Turkey breast slices
- Grilled chicken breast
- Smoked salmon
- Lean roast beef
- Portobello mushroom caps
- Firm tofu
These provide satisfying protein and flavor without the high sodium and preservatives found in cured meats.
The Bottom Line
Canadian bacon can be part of a healthy diet for diabetics when consumed in moderation. Focus on limiting portion sizes to 1-2 servings per week and selecting no sugar added, low sodium varieties whenever possible.
Pair Canadian bacon with non-starchy vegetables and plant-based foods as part of a balanced meal plan. And consider substituting in less processed protein options.
With smart dietary choices, Canadian bacon can provide enjoyable variety to your diabetes meal plan.
Beef, pork, veal and lamb
When it comes to meats, red meat and processed meats like ham, bacon, and hot dogs are often higher in saturated fat and sodium. The less of these you eat, the better. If you decide to have these, choose the leanest options, which are:
- Choose or Select grades of beef that have had the fat cut off, such as chuck, rib, rump roast, round, sirloin, cubed, flank, porterhouse, T-bone steak, or tenderloin.
- Lamb: chop, leg or roast
- Veal: loin chop or roast
- Pork: Canadian bacon, center loin chop, ham or tenderloin
Best protein choices for diabetes
Plant-based protein foods provide quality protein, healthy fats and fiber. They vary in how much fat and carbohydrate they contain, so make sure to read labels.
- Beans such as black, kidney and pinto
- Bean products like baked beans and refried beans
- Hummus and falafel
- Lentils such as brown, green or yellow
- Peas such as black-eyed or split peas
- Edamame
- Soy nuts
- Spreads and nuts like peanut butter, cashew butter, and almond butter
- Tempeh, tofu
- Meatless “chicken” nuggets, “beef” crumbles, “burgers,” “bacon,” “sausage,” and “hot dogs” are some of the things that are sold.
Try to include fish at least two times per week.
- Albacore tuna, herring, mackerel, rainbow trout, sardines, and salmon are all fish that are high in omega-3 fatty acids.
- Among the other fish are catfish, cod, flounder, haddock, halibut, orange roughy, and tilapia.
- Shellfish like oysters, clams, crab, fake shellfish, lobster, scallops, and shrimp
Choose poultry without the skin for less saturated fat and cholesterol.
- Chicken
- Turkey
- Cornish hen
- Reduced-fat cheese or regular cheese in small amounts
- Cottage cheese
- Whole eggs
- Buffalo, ostrich, rabbit or venison
- Dove, duck, goose or pheasant (no skin)
If you have DIABETES you can still EAT BACON! *Watch This*
Can diabetics eat Canadian bacon?
While Canadian bacon can be a good choice for diabetics due to its lower fat and sodium content, it’s still important to enjoy it in moderation and choose a high-quality brand without added sugars or preservatives. Canadian bacon is a great source of protein, which is essential for maintaining muscle mass and keeping blood sugar levels stable.
Can a diabetic eat bacon?
However, processed meats like bacon shouldn’t make up the majority of your meals. For the most part, non processed meats, poultry and fish should make up the predominant proteins in your diet. That said, the occasional bacon breakfast or the addition of bacon to a meal here and there, can add to the flavor and enjoyability of your diabetic diet .
Can you eat bacon if you have high blood sugar?
No, bacon is not off limits completely. Meats, even processed meats are a high protein, low carb food so they won’t influence blood sugar and A1c levels, which is great news for you. However, processed meats like bacon shouldn’t make up the majority of your meals.
Does eating pork bacon increase diabetes risk?
As a result, researchers suggest that red meat consumption increases diabetes risk independently of dietary patterns. People with diabetes should avoid or limit their consumption of pork bacon as it is high in fat and salt content and can increase risk diabetes.