Bacon is made by soaking pork or turkey in a salty solution that has nitrates and sometimes sugar in it and then smoking it. Processed meats may be associated with cancer and heart disease, so it’s best to eat bacon in moderation.
They like the way it tastes and feels, but they think all the processed meat and fat might be bad for them.
Bacon is a beloved food for many people. With its smoky, salty fatty flavor it’s hard to resist those sizzling strips of pork belly. But nutrition-wise, bacon has a bit of a bad reputation. It’s high in saturated fat, sodium, and processed meat – all things that in excess can negatively impact health. This leaves many bacon lovers wondering Can you still enjoy bacon as part of an overall healthy diet? Or is bacon off limits if you want to eat well? Let’s dive into the health effects of bacon and how it can potentially fit into a balanced lifestyle.
Potential Downsides of Eating Bacon
It’s true that bacon does come with some potential health concerns:
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Saturated Fat – The majority of the fat in bacon is saturated. Diets high in saturated fat have been linked to increased risk of heart disease and stroke.
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Sodium – Bacon contains a lot of sodium, with just 2 slices providing over 300mg. Too much sodium has been tied to high blood pressure and other issues.
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Nitrates – Bacon is processed and cured with nitrates, which can convert to carcinogens when cooked at high heat. There are associated cancer risks.
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Processed Meat – Bacon is considered a processed meat which has been linked to increased risk of certain cancers and dementia in some studies.
So clearly bacon does come with some drawbacks nutritionally. The saturated fat sodium nitrates and processed meat status are rightfully concerning to many health experts. But with some limits and balance, bacon may not need to be completely off the table for those looking to eat healthy.
Potential Benefits of Bacon
While the downsides are important to keep in mind, bacon can offer some potential benefits too:
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Protein – Bacon contains a good amount of protein per slice, providing energy, fullness and muscle support.
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B Vitamins – Bacon is a great source of metabolism-boosting B vitamins like niacin and vitamin B12.
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Zinc – Bacon provides zinc, a key mineral for immune health and wound healing.
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Selenium – Bacon contains some selenium, a potent antioxidant that supports immunity.
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Flavors – The smoky, umami, salty flavors of bacon make other foods taste better and more satisfying.
So while it shouldn’t be a dietary staple, incorporating some bacon can provide protein, important nutrients, and flavor enhancement.
Healthy Ways to Add Bacon
If you do want to enjoy bacon while still eating healthy, here are some tips:
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Use it as a flavoring, not main dish. Add small amounts to veggies, soups, salads.
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Choose lower sodium bacon when possible. Also limit other salty foods.
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Opt for center-cut bacon with less fat around the edges.
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Bake or microwave instead of frying to reduce nitrosamine formation.
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Include bacon in balanced, veggie-packed meals versus bacon-centric dishes.
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Limit portions to 1-2 slices max per serving a few times a week.
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Pair with eggs, avocado, nuts for healthier fats to balance the bacon.
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Skip burnt crisp bacon, as this has more carcinogens.
Healthy Bacon-Centric Recipes
Here are some recipe ideas that incorporate bacon while still providing nutrition:
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BLT salad with turkey bacon, romaine, tomato, avocado
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Baked sweet potatoes or Brussel sprouts topped with bacon crumbles
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Bacon, spinach, mushroom omelet or frittata
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Roasted cabbage wedges with bacon vinaigrette
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Clam chowder with a few bacon pieces
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Whole wheat pasta carbonara with peas and bacon
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Bacon on a veggie-packed pizza instead of fatty meats like sausage
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Quinoa fried rice with bacon, chicken, veggies
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Bacon & blue cheese cobb salad with light dressing
Is Bacon a Health Food?
At the end of the day, despite having some nutritional merits, bacon is still not a health food. The concerns about cancer, heart disease and dementia risk are valid. No one should make bacon a dietary staple.
However, incorporating 2-3 servings of bacon per week can likely be accommodated as part of an overall balanced, vegetable-focused diet. Having the occasional BLT, bacon-sprinkled salad or carbonara is perfectly fine. It’s about balance, portions and not overdoing it on the bacon every day.
So savor and enjoy bacon moderately without guilt alongside plenty of whole foods. Just don’t go whole hog! With sensible portions and balance, bacon can absolutely play a supporting role in a healthy diet.
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How Is Bacon Made?
There are different types of bacon and the final product can vary from manufacturer to manufacturer.
Bacon is made from pork, although you can also find similar products like turkey bacon.
Salt, nitrates, and sometimes sugar are mixed together in a solution and soaked in the meat for a certain amount of time. In most cases, the bacon is smoked afterward.
For example, curing and smoking the meat helps keep it fresh, and these techniques also give bacon its unique flavor and keep its red color.
Adding salt and nitrates makes the meat an unfriendly environment for bacteria to grow. As a result, bacon has a much longer shelf life than fresh pork.
Bacon is a processed meat, but the amount of processing and the ingredients used vary between manufacturers.
Nitrates, Nitrites and Nitrosamines
Processed meat also contains additives like nitrates and nitrites.
The problem with these additives is that high-heat cooking causes them to form compounds called nitrosamines, which are known carcinogens (12).
However, antioxidants like vitamin C and erythorbic acid are now frequently added during the curing process. These effectively reduce bacon’s nitrosamine content (13).
Bacon contains much less nitrosamine than it did in the past, but scientists are still concerned that a high intake may increase the risk of cancer (12).
It also contains various other potentially harmful compounds, which are discussed in the next chapter.
What If You Eat BACON Every Day For 30 Days?
FAQ
Is it OK to eat 2 slices of bacon everyday?
What is the healthiest bacon to eat?
Is bacon healthy if you cut the fat off?
How much bacon per person is healthy?
Can Bacon be part of a healthy diet?
Yes, bacon can be part of a healthy diet. Here’s how to use the flavorful ingredient in your cooking. It’s hard to deny that bacon possesses magical qualities. Bacon gets people out of bed in the morning, turns basic dishes into flavorful favorites and gives new life to classic recipes.
Is Bacon a healthy fat?
This is the same fatty acid that olive oil is praised for and generally considered “heart-healthy” ( 1 ). Then about 40% is saturated fat, accompanied by a decent amount of cholesterol. The remaining fat in bacon is 40% saturated and 10% polyunsaturated, accompanied by a decent amount of cholesterol.
Should you eat bacon every day?
“You just have to consider when and where a serving of bacon can fit into your daily allowance of sodium, saturated fat, fat, and calories,” says Derocha. When you enjoy it, fully savor it and always keep an eye on the bigger picture of your overall diet and lifestyle.
Is Bacon the healthiest food?
“Sure, bacon isn’t the healthiest food out there, but that doesn’t mean you can’t enjoy it from time to time,” says EatingWell senior digital editor, Victoria Seaver, M.S., RD. “Plus, there are some upsides to bacon—a single 1-ounce slice delivers 4 grams of protein, which can help you to feel more satisfied after a meal.