So, is it okay to eat bacon? Does eating processed meat make you more likely to get cancer? Dietitian Emer Delaney looks into the research.
In the past few years, news stories have talked about how eating red and processed meats might be bad for your health. But should we really be worried about eating a bacon sarnie once in a while? Is there proof that we should switch to nitrate-free foods? We asked dietitian Emer Delaney to explain the research behind the news stories and tell us the difference between fact and fiction. Advertisement.
Bacon is pork thats been cured in one of two ways: dry or wet. It can be bought in rashers or larger cuts.
This guide is part of our new Beyond Natural series, which we’re making with BBC Future and is all about how food is processed. For more guides like this, visit our hub page.
Is Bacon Really A Processed Food? Examining The Controversy
Bacon is a breakfast staple that many people can’t live without. However, there is an ongoing debate about whether bacon should be considered a processed food. This classification matters because eating too many processed foods may be linked to negative health effects. As bacon lovers, should we be worried that our favorite pork product falls under this category? Let’s analyze the evidence behind bacon’s processed food status.
Defining Processed Foods
First, it helps to understand what “processed” really means. In general, processed foods are those altered from their natural state for safety or convenience. Processes like canning, freezing, refrigeration, dehydration and aseptic processing help preserve foods and prolong shelf life.
The degree of processing varies. Minimally processed foods like frozen fruits/vegetables undergo basic processes. Foods more extensively processed and with added ingredients like bacon fall into the category of “processed foods.”
How Bacon Is Made
Bacon begins as pork belly, the fattier underside of a pig. To make bacon, pork belly goes through curing, smoking, and/or adding preservatives – text book definition of a processed meat.
Curing involves soaking the meat in a brine solution, adding salt, nitrites, spices, and sometimes sugar and other preservatives. This adds flavor and preserves the meat.
Smoking cooks the pork while infusing smoky flavor. Smoking and curing also help inhibit bacteria growth. Many bacons contain sodium nitrite to further prevent spoilage.
So bacon clearly undergoes extensive processing. But what are the health implications?
Bacon and Health Risks
The World Health Organization classifies processed meats like bacon as carcinogenic, meaning they may increase cancer risk. The preservatives used in processing can form cancer-causing compounds when cooked at high temps.
Eating 50g daily of processed meats (about 2 strips of bacon) raises colorectal cancer risk by 18%, says WHO. However, cancer risk also depends on other factors like lifestyle and genetics.
Processed meats are also high in saturated fat and sodium, which should be limited for heart health. But eating bacon occasionally or in moderation likely poses little risk for most people.
Not All Bacons Are Equally Processed
Major manufacturers mass produce bacon using fast, high-volume methods like injecting preservatives. But not all bacons undergo the same degree of processing.
Artisanal bacons may use more natural curing methods without nitrites/nitrates. Organic, uncured bacons rely on salt, sugar, and celery powder for curing. These alternative bacons likely have fewer concerning additives.
Some veggie bacons are made from tempeh or coconut without any meat processing involved. So plant-based bacons can be less processed.
Ingredient labels can help identify less processed bacons with fewer additives. But even with preservatives, bacon can be enjoyed moderately as part of a balanced diet.
Other Processed Breakfast Foods
If bacon’s processed status is concerning, it helps to compare it to common breakfast foods:
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Packaged pastries, muffins, and cereals have additives like starches, stabilizers, and artificial flavors.
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Frozen waffles and pancakes are higher in preservatives to maintain quality after freezing.
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Packaged instant oatmeal often contains added salt, sugar and artificial flavors, compared to steel cut oats.
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Pre-made breakfast sandwiches with processed cheese and meat are more heavily processed than homemade.
So bacon is not the only processed morning food. Being aware of all sources of processed foods allows us to balance our diet.
Benefits of Bacon
Despite being processed, bacon offers some nutritional benefits:
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Protein – Bacon provides protein for energy, around 5g per slice.
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B Vitamins – Bacon contains small amounts of niacin, vitamin B6, and vitamin B12.
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Zinc – Bacon offers a trace amount of the immune-supporting mineral zinc.
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Flavor – Curing and smoking give bacon its signature taste, adding flavor to other foods.
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Fat – The fat in bacon provides satiety and satisfaction. In moderation, it can have a place in a varied diet.
The Verdict
Given how it is manufactured, bacon aligns with the definition of a processed food. But the term “processed” encompasses a wide spectrum – all foods are processed to some degree for safety and preservation. Not all processing techniques carry the same risks.
While the preservatives in some mass-produced bacons may be concerning, artisanal bacons use more natural curing methods. Veggie-based bacons avoid processing altogether.
In moderation, even mainstream bacon can be incorporated into an overall healthy diet. Being an informed consumer and varying all food choices is the key to balanced eating. So we need not demonize bacon, but can still enjoy it judiciously as the tasty treat it is.
What are nitrates and what do they do?
Nitrates are chemicals that are naturally found in humans. Food manufacturers may add them to some foods to make them look, taste, and feel better, like bacon and other processed meats. They are sometimes included for food safety reasons to protect against microbes like botulism.
What does the research say about processed meats and cancer?
In 2015, the International Agency for Research on Cancer, an independent agency of the World Health Organisation (WHO), reported that processed meat is carcinogenic to humans. This is based on an expert review article, which is summarised in the scientific journal Lancet Oncology.
WHO defines processed meats as products that have undergone salting, curing, fermentation or smoking to enhance flavour or improve preservation. This includes products like bacon, salami, hot dogs, ham and corned beef. WHO found that eating 50g of processed meats a day would increase the risk of developing bowel cancer by 18% over a lifetime – a statistic that increases with the amount of processed meat eaten. In fact, recent research found that people eating around 76g of red and processed meats a day had an increased risk of developing bowel cancer compared to those who ate only about 21g a day.
A more recent study of almost 29,000 participants over seven years found a higher intake of red and processed meats is associated with a higher risk of colorectal cancer, but that theres little evidence that meat intake is associated with the risk for other cancers.
As a consequence, the current NHS recommendations suggest limiting your intake of red and processed meats to 70g per day, which is the average daily consumption in the UK, although you may choose to eat less.
Highly Processed Meat Danger? It’s not what you think…
FAQ
What meats are not processed?
Is there a healthy bacon?
Is there unprocessed bacon?
Is eating bacon once a week bad for you?
Is Bacon a processed food?
Processed meats such as bacon fall under the category of processed foods. Bacon goes through a curing process where it is soaked in a solution of salt, nitrates and sometimes sugar before being smoked. These processing methods contribute to the characteristic taste of bacon and help preserve its red color.
Is Bacon made from pork?
Bacon is made from pork, although you can also find similar products like turkey bacon. Bacon typically goes through a curing process, during which the meat is soaked in a solution of salt, nitrates and sometimes sugar. In most cases, the bacon is smoked afterward.
What are unprocessed foods?
Unprocessed or minimally processed foods: Largely whole foods such as meat, poultry, fish, eggs, fruits, vegetables, nuts, seeds, herbs and spices. Processed culinary ingredients: Ingredients added to food during cooking, such as sugar, salt, oil, butter, lard and honey.
Is Bacon a carcinogen?
Bacon took a hard blow in October 2015, when the International Agency for Research on Cancer, part of the World Health Organization, named processed meat — which includes bacon — a “group 1 carcinogen.”