Red meat, like beef, lamb, and pork, is a good way to get protein, vitamins, and minerals. It can also be a part of a healthy diet. But eating a lot of red and processed meat increases your risk of bowel (colorectal) cancer.
That’s why people who eat more than 90g (cooked weight) of red and processed meat every day should cut back to 70g or less. This could help reduce your risk of bowel cancer.
Other healthier choices, like staying at a healthy weight, staying active, and not smoking, can also lower your risk.
Bacon is one of America’s favorite meats The crispy, salty, smoky flavor of bacon enhances everything from breakfast sandwiches to burgers and BLTs But there has long been confusion around whether bacon should be classified as red meat or white meat.
What Defines Red Meat vs White Meat?
The difference between red meat and white meat has to do with the amount of myoglobin in the animal’s muscles Myoglobin is the protein responsible for delivering oxygen to the muscles. It’s what makes red meat red
Animals like cows, pigs, and lamb have a high concentration of myoglobin in their muscles because they are more active and require more oxygen. That’s why beef, pork, and lamb are classified as “red meat.”
Chicken and fish have less myoglobin and are considered “white meat.”
The USDA bases their classification on the fact that pork is livestock (like lamb, beef, and veal). Since all livestock is red meat, bacon is red meat.
The History Behind the “The Other White Meat” Campaign
In the 1980s, the National Pork Board launched a very successful ad campaign calling pork “the other white meat.” This led to the common misconception that pork is white meat rather than red meat.
The goal was to make pork sound healthier and more appealing to consumers at a time when there were concerns over heart health and a push towards reducing red meat consumption. Calling pork “the other white meat” distanced it from beef in people’s minds.
But while clever marketing, it did not change the biological fact that pork contains high levels of myoglobin. The USDA never changed its classification of pork as red meat.
Is Bacon Less Healthy Than Other Pork?
While pork contains more myoglobin than chicken or fish, that doesn’t necessarily mean it’s less healthy. All meat, when consumed in moderation as part of a balanced diet, can be part of a healthy lifestyle.
However, there are some factors that make bacon a less healthy choice than leaner cuts of pork:
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Higher in Fat – Bacon contains significant amounts of fat, around 50% of its calories. About 70% of that fat is saturated fat. The high fat content means bacon is more calorie-dense.
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Loaded with Salt – Bacon is very high in sodium. A serving can contain 30% or more of the recommended daily limit. Too much sodium has been linked to high blood pressure.
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Contains Nitrates – Bacon is cured with sodium nitrite. In large amounts, nitrites may be linked to cancer.
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Processed Meat – Bacon is considered a processed meat. The World Health Organization classifies processed meats including bacon as a Group 1 carcinogen – meaning it is a cancer-causing agent.
So while pork is no less healthy than other red meats, bacon specifically contains concerning compounds. It should be eaten in moderation as part of an overall healthy diet.
Healthier Ways to Enjoy Bacon
If you don’t want to fully say goodbye to bacon, there are some ways to enjoy it a bit more healthfully:
- Choose bacon made without nitrites or nitrates
- Look for lower-sodium bacon
- Opt for turkey bacon or pork bacon made from the loin, which is leaner
- Eat smaller servings – 2-3 strips max
- Use bacon as a flavoring in dishes rather than as the main ingredient
- Try baking bacon instead of frying to reduce the fat content
Bacon can be enjoyed healthfully in moderation. But it shouldn’t be treated as an everyday staple. Lean fresh pork makes a better regular choice.
How Much Red Meat Is Healthy to Eat?
Red meat provides beneficial nutrients like protein, iron, and B vitamins. But eating too much, especially processed red meat, is associated with increased health risks.
Here are some healthy guidelines for red meat consumption:
- 3-4 oz serving sizes
- No more than a few times per week
- Vary your protein sources – choose fish, poultry, beans, etc
- When possible, choose grass-fed/organic meats
The key is moderation. Red meat can absolutely be part of a balanced diet. Just don’t overdo it. Think of it as more of a flavoring than the main dish.
Healthy Bacon Alternatives
If you love the smoky, salty, crispy flavor but want to limit your bacon intake, here are some healthier alternatives to try:
- Turkey bacon or pork loin bacon
- Smoked salmon
- Tofu “bacon”
- Tempeh bacon
- Shiitake mushroom bacon
- Eggplant bacon
- Coconut bacon
Experiment with these innovative options for a satisfying crunch and flavor without as much fat, sodium and processed meat.
The Bottom Line
While clever marketing coined the phrase “the other white meat”, pork is scientifically classified as red meat by the USDA. That includes beloved bacon.
Bacon is high in saturated fat, sodium and concerning compounds like nitrites. It’s fine to enjoy in moderation, but it shouldn’t be a dietary staple.
Look for lower-sodium, uncured options or turkey bacon to reduce the downsides. And experiment with plant-based bacon alternatives for a truly healthy crunch.
At the end of the day, it’s about balance. Bacon can absolutely be part of an overall nutritious diet. Just keep servings sizes modest and make sure you’re also eating plenty of plants, fish, poultry and lean fresh pork. Moderation and variety are key to healthy meat consumption.
Red meat and processed meat
Red meat includes:
It does not include:
Processed meat is meat thats been preserved by smoking, curing, salting or adding preservatives. This includes:
- sausages
- bacon
- ham
- deli meats such as salami
- pâtés
- canned meat such as corned beef
- sliced luncheon meats, including those made from chicken and turkey
Recommendations for red and processed meat
If you normally eat more than 90 grams of red or processed meat every day, you should cut back to 70 grams or less every day.
You can do this by cutting back on red and processed meats, eating them less often, or switching them out for other meats.
There should be no more than 70g of red and processed meat eaten on average each day. If you eat more than 90g on one day, you can eat less the next days or not eat any meat at all on those days.
Children over 5 should eat a balanced diet, as shown in the proportions on the Eatwell Guide. This should include meat or other sources of protein. What kids need to eat is based on their age and size, and it’s not the same for adults.
For babies and kids younger than 5, find out how to start giving them red and white meat and other solid foods.
TYPES OF: RED AND WHITE MEAT: KNOW THE DIFFERENCE
FAQ
Is bacon a white or red meat?
Is pork white meat or red meat?
What type of meat is bacon?
Is beef bacon red meat?
Is bacon red meat?
Bacon is the most popular meat in the world, with over 268 million annual bacon eaters in America alone. If you count yourself among them, you may be wondering if bacon is red meat. The question is understandable. Pork products have been considered both red and white meat, depending on the context. Recall the popular advertising slogan “Pork.
Is red meat a healthy fat?
No, the fat in red meat is saturated and high consumption of red meat is associated with the development of chronic diseases.
What is considered red meat?
– Gastronomically, red meat includes meats like **beef, lamb, and pork** . So, whether you’re considering it from a nutritional perspective or in the kitchen, red meat encompasses a variety of mammalian
Is Bacon a white meat?
This may come as a surprise to some, as bacon is often referred to as a “white meat” in culinary terms. However, the classification of meat as either red or white is based on the amount of myoglobin present in the animal’s muscle. Myoglobin is a protein that produces a red color when exposed to oxygen.