This tasty a.m. favorite can be as nutritious as it is convenient if you follow some expert advice.
Along with a great cup of coffee, breakfast sandwiches are one of the few things that can make someone who usually sleeps late think about getting up early. As far as a. m. meals go, they’re a classic for a reason.
A registered dietitian in Kalamazoo, Michigan, named Holly Klamer, RDN, says that breakfast sandwiches are popular because they are quick and easy to eat on the go. “They are high in protein, so they keep you feeling full for a long time. ”.
Most of the time, that protein comes from eggs, meat (usually sausage or bacon), and cheese, all spread out on a bagel, English muffin, or some other kind of bread. Delicious as it may be, the typical breakfast sandwich doesn’t exactly scream health food.
“Breakfast sandwiches are notorious for not being a healthy food,” Klamer says. “They tend to be high in calories and saturated fat and low in fiber. ”.
But there’s no reason to write them off completely. “The good news is they can be made healthier by tweaking some ingredients,” Klamer says.
If you do that, you’ll have a healthier breakfast sandwich that wakes you up instead of making you feel tired. Trista Best, RD, MPH, consultant for Balance One Supplements (a company that sells supplements) in Dalton, Georgia, says, “The first meal of the day really sets the tone for how the rest of your meals are likely to go.”
Is A Bacon, Egg, and Cheese Sandwich Really So Bad For You?
The bacon egg and cheese sandwich is a convenient and tasty breakfast option loved by many. But over the years it has developed a reputation as an unhealthy meal that should be avoided. With its combination of fatty bacon, buttery toasted bread, and cheese, it’s easy to assume this sandwich must be detrimental to your health. But is eating the occasional bacon, egg, and cheese really so bad? Let’s analyze the pros and cons of this iconic breakfast meal.
The Nutritional Pros
While it may not win any health food awards a bacon egg, and cheese sandwich does actually provide some beneficial nutrients
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Protein – Between the eggs and bacon, you get a good hit of satisfying protein (around 15g per sandwich) to keep you full and energized.
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B Vitamins – Eggs supply vitamin B12, important for nerve and blood cell health, plus small amounts of B vitamins like riboflavin and folate.
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Selenium – From the eggs, you receive selenium, an antioxidant mineral.
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Choline – Eggs also deliver choline, which aids brain and nervous system functioning.
So unlike a donut or sugary pastry, this breakfast sandwich gives you nutrients like protein, vitamins, and minerals. In moderation, it can have a place in a healthy diet.
Potential Downsides
However, there are some potential nutritional drawbacks of regular bacon, egg, and cheese consumption:
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Saturated Fat – The bacon and cheese provide saturated fat, which in excess may raise cholesterol levels.
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Sodium – Bacon and cheese are high in sodium, which can increase blood pressure.
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Nitrates – Processed meats like bacon contain nitrates that may increase cancer risk when eaten frequently.
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Refined Carbs – White bread or English muffins don’t offer much fiber and are quickly digested.
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Lack of Veggies – You miss out on phytonutrients, antioxidants, and fiber from vegetables.
So frequent overconsumption could negatively impact heart health and certain cancer risks. But an occasional meal likely poses minimal risk for most healthy adults.
Tips for a More Balanced Sandwich
If you’re concerned about the health effects but don’t want to nix your sandwich, try these easy tips:
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Choose turkey bacon or baked turkey breakfast sausage to reduce saturated fat, sodium, and nitrates.
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Opt for a whole grain English muffin or whole wheat bread to add fiber.
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Order an egg white sandwich to cut cholesterol.
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Add veggies like spinach, tomato, and avocado to boost nutrition.
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Limit cheese to one slice or skip it altogether.
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Order a smaller sandwich or split with someone to control portions.
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Accompany it with fruit or yogurt for added nutrients.
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Avoid adding extra salt or sauces like mayo.
As you can see, just a few simple modifications can make your sandwich more nutritious while still satisfying your craving.
Health Benefits Beyond Nutrition
Interestingly, bacon, egg, and cheese sandwiches may offer some health perks beyond basic nutrition:
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Convenience – Easy to grab on the go, saving prep time in the morning. This can help avoid poor choices when famished.
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Stress Reduction – Comfort foods like this sandwich provide feelings of nostalgia and pleasure.
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Happiness – Eating foods you truly enjoy boosts happiness levels according to research.
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Presence – Savoring a delicious sandwich slows you down to be more mindful.
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Work Performance – Breakfast improves concentration, memory, and productivity.
So an occasional indulgence in a feel-good meal you love may provide mood and performance benefits.
The Bottom Line
Overall, while bacon, egg, and cheese sandwiches are high in sodium, saturated fat, and nitrates, they can be incorporated into an otherwise balanced diet. Having it occasionally or customizing it with healthier ingredients mitigates risks. Any one food alone won’t make or break your health. But focusing more on whole foods and plants is ideal for overall wellbeing. If a bacon, egg, and cheese sandwich in moderation brings you joy, there’s no reason you can’t wisely work it into your eating routine.
Go for Whole Eggs
Eggs are central to the breakfast sandwich and aren’t an ingredient you’ll want to skip. Each egg adds 6.2 g of protein to your morning meal, according to USDA data.
“Eating protein first thing in the morning will help you to have more energy throughout the day and avoid a sugar crash from the typical sugar-laden breakfast foods,” Best says. One small study of 27 men who were obese or overweight found that overweight individuals who followed a high-protein diet (25 percent of energy coming from protein) experienced greater fullness during the day than those on a normal protein diet (14 percent of energy from protein).
Many restaurant menus offer egg whites only; don’t assume that’s a better option. “Unless your health care team tells you otherwise,” Klamer says, “whole eggs can be a healthy choice for a breakfast sandwich.” Some people think that eggs are bad for your heart, but a study in the Journal of the American College of Nutrition found that eating up to one egg a day is not linked to a higher risk of heart disease and may even lower the risk of stroke.
Your morning routine can include the breakfast sandwich! Just change a few things to make it as healthy as possible.
Choose Lean Meat
Instead of beef or pork sausage or bacon, opt for turkey bacon or turkey sausage to save fat and calories, Klamer says. According to the U.S. Department of Agriculture (USDA), one pork sausage patty has 19 grams (g) of fat and 210 calories. The same serving of turkey sausage, on the other hand, has 6 g of fat and 99 calories, according to USDA data.
There is a plant-based option that you might want to pick. You can get it on breakfast sandwiches at Burger King and Starbucks. The American Heart Association says that eating less meat can lower your risk of heart disease, stroke, obesity, high blood pressure, high cholesterol, type 2 diabetes, and many cancers. However, these benefits won’t always help you lose weight. “Surprisingly, meatless sausage can actually be similar to regular sausage in calories and fat content,” Klamer says. “This ‘meat’ may also be higher in sodium compared with regular sausage. As an example, Starbucks’ meatless sausage breakfast sandwich has 420 calories, 22 grams of fat (8 grams of saturated fat), and 800 milligrams (mg) of sodium. The regular sausage breakfast sandwich, on the other hand, has 480 calories, 29 grams of fat (10 grams of saturated fat), and 890 mg of sodium.
I Ate Bacon, Eggs & Butter and Here Is What Happened To My Blood
FAQ
Is a bacon egg and cheese a healthy breakfast?
How unhealthy is a bacon and egg sandwich?
Is a bacon egg and cheese everyday bad?
Is bacon and eggs for breakfast unhealthy?
Are bacon and eggs healthy?
When eaten in moderation, bacon and eggs can be a healthy part of a balanced diet. Bacon and eggs are a classic old-school breakfast — and for good reason. Starting your day off with protein helps regulate your blood sugar after your long night’s fast and keeps you full for longer, while the protein helps feed and maintain your lean muscle tissue.
Should you eat bacon and eggs for breakfast?
The calories and saturated fat in bacon might give you pause, but indulging in bacon and eggs for breakfast a few times a week can definitely be part of a healthy, hearty diet. Find out more about the nutrition breakdown of bacon and eggs on a calorie counter.
Is Bacon bad for You?
Bacon is high in saturated fat and cholesterol, which are not as harmful as previously believed. Also, the typical serving size of bacon is small. Meat tends to be very nutritious and bacon is no exception. A typical 3.5-ounce (100-gram) portion of cooked bacon contains ( 8 ):
Is Egg McMuffin healthier than turkey bacon?
Choosing sausage over the turkey bacon in the healthier sandwich makes a big impact on calories and saturated fat. The Best: The McDonald’s Egg McMuffin® has 300 calories, 5 grams of saturated fat, 2 grams of fiber, 18 grams of protein and 820 mg sodium.