If you follow food trends, you know the bacon craze is still on. It seems like this popular processed meat can add flavor to anything, like pizza, salad, dessert, or even your favorite drink.
Still, conflicting reports about bacon abound. First you hear itâs bad for you. Then itâs OK. So, should you eat it or not?.
âBacon smells and tastes great. While some say it is good for you, Sonya Angelone, a registered dietitian nutritionist and nutrition expert in San Francisco, says she has never seen any proof of that.
Most people think of bacon as a fresh meat cut, like a steak or pork chop. Itâs not. It starts out as pork belly. Then it goes through heavy processing: curing, smoking, or salting. This makes the finished product more like hot dogs and lunch meats.
Most of the time, these methods use nitrites, which are a type of salt, and nitrates, which come from vegetables and change into nitrite when you chew them. The additives preserve meat, kill bacteria, and boost flavor and color. But they can also damage blood vessels and make a stroke more likely, Angelone says.
Canadian bacon, also known as back bacon is a popular breakfast meat made from cured and smoked pork loin. But is this delicacy considered a processed meat?
Processed meats like bacon and sausage have faced scrutiny for their links to chronic disease, This article will cover what defines processed meat and whether Canadian bacon’s curing process puts it in the processed category,
We’ll also look at the health impacts of consuming Canadian bacon and how to enjoy it more safely.
What is Processed Meat?
Processed meats refer to pork, beef, poultry or other meats that have been salted, cured, fermented, smoked or otherwise preserved. Examples include:
- Bacon
- Salami
- Sausages
- Hot dogs
- Beef jerky
- Cured deli meats
- Canned meat products
Meats can be processed in a few ways
Curing – Meat is treated with salt or nitrite additives to preserve color and texture.
Smoking – Meat is hung above smoldering wood chips to absorb flavor.
Fermenting – Meat is aged by bacteria to enhance taste.
Any meat that undergoes these processes qualifies as processed. The level of processing can vary widely, from minimally-processed smoked turkey to heavily processed hot dogs.
Is Canadian Bacon Considered Processed?
Canadian bacon is pork loin that has been brined in a salt and sugar cure, then lightly smoked. This curing and smoking qualifies it as processed meat.
Specifically, Canadian bacon tends to be:
-
Cured – Pork loins are immersed in a briny liquid containing sodium nitrite, salt, sugar, and spices. This cures the meat to add flavor, tenderize, and preserve pink color.
-
Smoked – After curing, pork loins are placed in smokehouses. Smoking adds flavor and cooks the meat. Hardwoods like hickory or maple are commonly used.
-
Sliced – The cured, smoked pork loins are sliced into round medallions or strips resembling lean ham.
While less processed than hot dogs or deli meats, Canadian bacon still undergoes enough curing and smoking to meet the criteria for processed meat.
Why Classify Canadian Bacon as Processed?
Health organizations classify Canadian bacon as processed due to concerns with:
Cancer risk – Curing meats with sodium nitrite can lead to formation of carcinogenic compounds like nitrosamines, especially when cooked at high heat.
Heart disease – Processed meats tend to be high in sodium, which raises blood pressure. Curing and smoking may also produce free radicals and inflammation.
Obesity – Processed meats like Canadian bacon are typically high in calories and fat yet low in nutrients. Frequent consumption promotes weight gain.
Diabetes – Some research links processed meats to increased risk of type 2 diabetes. Nitrites may play a role.
All-cause mortality – Studies reveal higher death rates with high processed meat intake. One meta-analysis showed 17% greater mortality risk.
Canada’s food guide specifically advises Canadians to avoid processed meats to reduce cancer risk.
Healthier Ways to Enjoy Canadian Bacon
While Canadian bacon is cured and falls in the processed category, it may not carry quite the same risks as heavily preserved meats like sausages or deli slices.
Here are some tips for enjoying Canadian bacon more safely:
- Choose uncured, nitrate-free varieties when possible
- Eat in moderation – no more than 1-2 servings weekly
- Avoid charring or burning when cooking
- Pair with antioxidant-rich fruits and veggies
- Limit other processed meats and red meats in your diet
- Opt for leaner meats like chicken or fish more often
Canadian bacon can still be an occasional part of a healthy diet when consumed responsibly.
Healthier Substitutes for Canadian Bacon
If looking to cut back on processed meats, here are some alternatives that can stand in for Canadian bacon:
- Turkey bacon – Look for uncured, nitrate-free options.
- Prosciutto – Salt-cured, air-dried Italian ham, in moderation.
- Smoked salmon – An omega-3-rich alternative, if avoiding pork.
- Tempeh bacon – For a vegetarian option made from fermented soybeans.
- Shiitake mushroom bacon – For a vegan choice with umami flavor.
The Bottom Line
Is Canadian bacon processed? Yes, Canadian bacon undergoes curing and smoking, making it a type of processed meat. Research links high processed meat intake with chronic disease risks.
However, Canadian bacon may be less concerning than heavily preserved meats when eaten occasionally. Those looking to reduce cancer risk can use plant-based alternatives or uncured turkey bacon instead.
Overall, it’s smart to limit intake of processed meats, including Canadian bacon. But with mindful consumption, it can still be enjoyed as part of an predominantly whole food, plant-focused diet.
Mix It With Something Healthy
- Pair it with vitamin C. It could be a small glass of orange or vegetable juice. Better yet, slice a whole food like pineapple or kiwi.
- If you want a bacon, lettuce, and tomato sandwich, for example, don’t eat too much meat. Add healthier fillings like fresh avocado or lean turkey.
- If you eat it in the morning, eat lots of fruit and vegetables the rest of the day.
- Most of what people crave is the flavor. Add crispy bits to a salad or use a small amount of fat when cooking. It can go a long way.
- Cross the border. Choose Canadian bacon sometimes. Itâs much leaner than the regular kind. He says, “Canadian bacon is still processed, but it’s not just a big chunk of fat with a little bit of meat.”
Youâll find nitrates naturally in foods like celery, spinach, beets, and lettuce. On the package, it might say that the food was made with vegetables instead of chemicals, but the preservatives will still be there. Angelone says that even if you took out the nitrites, there would still be a lot of bad saturated fat and salt.
Look for bacon made from pastured pigs fed healthy food instead of cheap corn- and soy-based diets. âYou are what you eat, and pigs are what they eat as well,â she says.
What About Those So-Called Good Fats?
Some super fans claim bacon is a healthy choice because it has âgood fats. It’s true that olive oil, which is always on the “nice” list, has some of the same healthy omega-3 fatty acids that are in it. The amount of saturated fat in bacon, though, is huge compared with other sources. That means this meaty item âis overshadowed by other things that are not so healthy,â Angelone says.
Bottom line? Youâre fine if you move bacon from the star of the meal to guilty pleasure status. Itâs best to choose poultry, fish, and beans for your main proteins, McCullough says. If you do eat red and processed meats, go for the lean cuts and keep servings small.
Highly Processed Meat Danger? It’s not what you think…
FAQ
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