Is Bacon Jerky Actually Healthy? A Detailed Look at the Pros and Cons

Bacon jerky has exploded in popularity over the last few years as a tasty, protein-packed snack. This smoky, salty treat seems like the ultimate convenience food for busy, on-the-go lifestyles. But is bacon jerky really a healthy option? Or is it just another junk food we’re better off avoiding?

In this article we’ll take a close look at the potential benefits and drawbacks of bacon jerky to help you decide if it deserves a place in your snack rotation.

What is Bacon Jerky?

Before diving into the nutrition particulars, let’s make sure we all know what bacon jerky actually is.

Jerky is made by taking raw meat, curing it with salt and spices, and slowly air-drying or smoking it until the moisture content drops substantially. This process preserves the meat and concentrates its flavor.

Traditional jerky is made from beef or venison, but bacon jerky swaps in everybody’s favorite breakfast meat instead Slices of bacon are smoked or baked at low temperatures until crispy and dehydrated

The end result is a chewy, intensely bacon-y snack that delivers a major punch of smoky, salty, savory flavor. It’s basically breakfast in snack form.

Nutritional Pros: Protein, Low Carb, Portability

So what exactly makes bacon jerky potentially healthy? Let’s start with the positives.

High in Protein

Bacon jerky’s nutritional superpower is its high protein content. Per 1 ounce serving, you’ll get about 8-15 grams of protein depending on the brand. That’s a significant amount for a compact, low-calorie snack.

Protein takes longer for your body to break down than carbs or fat, so it keeps you feeling fuller longer. This makes it great for curbing hunger and preventing overeating. Protein is also essential for building and repairing muscles and tissues.

Bacon jerky can be a tasty way to boost your daily protein intake, especially if you lead an active lifestyle.

Low in Carbs

In addition to being high in protein, bacon jerky is very low in carbs. There are usually only 1-2 grams of carbs per serving.

This makes bacon jerky a keto-friendly and low-glycemic option compared to many other snack foods. Limiting carbs can help manage blood sugar levels and may promote fat burning.

Portable and Shelf-Stable

Thanks to the drying process that creates jerky, it has an extremely long shelf life compared to fresh meats. Properly stored bacon jerky can last 1-2 months without refrigeration.

This makes bacon jerky incredibly handy for situations when refrigeration isn’t available, like hiking, camping, road trips, or keeping in your bag or desk drawer for emergencies.

Bacon jerky is the ultimate portable protein snack you can take anywhere.

Nutritional Cons: Sodium, Nitrates, Saturated Fat

However, bacon jerky also comes with some potential nutritional drawbacks to consider. Let’s look at the less-healthy aspects.

High in Sodium

Salt is used heavily in the curing and flavoring process of jerky to help preserve the meat and concentrate the taste. This leads to jerky containing a lot of sodium.

There can be 600-1000 mg of sodium in a standard 1 ounce serving of bacon jerky. That’s a substantial portion of the recommended daily sodium limit.

Too much sodium can cause high blood pressure, water retention, and other issues for some people. Those with hypertension or sodium-sensitive conditions like heart failure may want to avoid overdoing it on the bacon jerky.

May Contain Nitrates

Sodium nitrate is sometimes used in the curing process for jerky to preserve the red color of the meat and add flavor. However, there are some health concerns around nitrate consumption being linked to cancer.

Not all bacon jerky contains nitrates, but it’s something to be aware of when choosing a brand. Look for “no nitrates added” varieties for peace of mind.

High in Saturated Fat

While bacon jerky loses a lot of its original fat content during processing, what remains is highly concentrated. There are around 5-8 grams of fat per serving, mostly consisting of saturated fat.

Diets high in saturated fat have been associated with increased cholesterol levels and higher risk of heart disease. Those with cholesterol issues may want to consume bacon jerky in moderation.

The Verdict: Occasional Indulgence, but Not an Everyday Food

Given all the considerations around ingredients, sodium, fat content, and other factors, here’s the final verdict on whether bacon jerky is healthy:

Bacon jerky can be an occasional treat thanks to its protein content and portability, but it shouldn’t become a daily habit or staple snack due to the high sodium, nitrates, and saturated fat.

Like most foods, enjoying bacon jerky in moderation as part of an overall balanced diet is fine for most healthy adults. Just be mindful of portion size, and don’t overdo it. 1-2 servings per day max is recommended.

Choose no-nitrate jerkies when possible, and balance out the sodium content by drinking plenty of water.

For an everyday protein-packed snack, fresh veggies and hummus, Greek yogurt, nuts, or hard boiled eggs are healthier go-to options. But keeping a bag of jerky on hand for an occasional protein boost is perfectly reasonable.

Tips for Choosing a Healthier Bacon Jerky

If you want to incorporate bacon jerky as an occasional snack, here are some tips for picking a healthier option:

• Seek out no sugar added or low carb varieties to avoid extra empty carbs.

• Look for jerkies cured without nitrates/nitrites.

• Choose options with at least 8g of protein per serving.

• Compare sodium content and pick a lower salt option if possible.

• Opt for jerky without artificial preservatives.

• Check the ingredient list and avoid anything with mystery additives.

• Prioritize jerkies without added MSG, which may cause headaches.

• Look for grass-fed, uncured, or organic bacon options for less processing.

DIY Healthy Bacon Jerky

You can also easily make your own healthy bacon jerky at home. This allows you to control exactly what goes into it.

Here’s a simple recipe to try:

Ingredients:

• 1 pound uncured, nitrate-free bacon
• 2 tbsp maple syrup
• 1 tbsp coconut aminos
• 1 tsp garlic powder
• 1/2 tsp pepper

Instructions:

1. Mix together maple syrup, coconut aminos, garlic powder and pepper.

2. Cut bacon slices in half lengthwise, then brush with maple sauce mixture.

3. Place slices on dehydrator trays, making sure not to overlap.

4. Dehydrate at 145°F for 6-8 hours, until crispy.

5. Blot excess oil from bacon jerky with paper towel.

6. Enjoy your homemade healthy bacon jerky!

The possibilities are endless when you DIY jerky. You can play around with different woodsmoke flavors, spices, even alternate meats like turkey or salmon. Making your own is a fun way to control the process.

The Bottom Line

When consumed in moderation as part of an overall healthy diet, bacon jerky can be an acceptable snack due to its protein and convenience factors. But it shouldn’t become a daily habit due to the sodium, nitrate, and saturated fat content.

Prioritize fresh, whole foods as your primary snacks, and save the bacon jerky for occasional indulgences or emergencies. Read labels to pick the healthiest option, or make your own to customize the process.

Bacon jerky shouldn’t be considered a “health food”, but as an occasional treat, it can fit into a balanced lifestyle. Just be mindful of portions and ingredients. Moderation and variety are key when incorporating jerky or any less-healthy snack.