Canadian bacon sometimes called back bacon, is a popular breakfast meat made from cured and smoked pork loin. But is this delicacy a smart choice for people with diabetes?
This article will break down the carbs, calories, sodium and other nutrition facts of Canadian bacon. We’ll compare it to regular bacon and look at healthier eating tips for diabetics who wish to enjoy Canadian bacon.
What is Canadian Bacon?
Canadian bacon comes from the lean loin section of a pig, It resembles back bacon more than traditional American bacon made from pork belly,
To make Canadian bacon:
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Pork loins are trimmed of excess fat.
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The meat is cured in a brine containing water, salt, sugars, and nitrates.
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Cured loins are cold smoked to add flavor.
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Finally, the pork is sliced into round discs or rectangular strips.
The curing and smoking process gives Canadian bacon its signature pink color, dense texture and subtle smoky taste. Now let’s see how this impacts the nutrition profile.
Canadian Bacon Nutrition Facts
Here are the nutrition facts for a 3 oz (85g) serving of Canadian bacon:
- Calories: 169
- Fat: 7g
- Saturated fat: 2.5g
- Sodium: 1273mg
- Carbs: 1g
- Sugar: 1g
- Protein: 26g
A few things stand out:
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Canadian bacon is very high in sodium due to the salt-based curing process.
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It’s an excellent source of protein while being low in carbs and sugar.
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The fat content is moderately high but lower than regular bacon.
Overall, Canadian bacon makes a nice high protein, low carb choice, but the high sodium content is a drawback.
How Does Canadian Bacon Compare to Regular Bacon?
Canadian bacon differs quite a bit from American-style bacon made from pork belly:
Fat – Canadian bacon contains about half the total fat and saturated fat as regular bacon.
Sodium – Canadian bacon averages 600-1400 mg sodium per 85g serving compared to 450-1050 mg in regular bacon.
Shape – Canadian bacon is round or rectangular in shape rather than in long strips.
Leaner – Canadian bacon comes from the loin while regular bacon is from fatty belly meat.
Smoke flavor – Canadian bacon tends to have a lighter smoke flavor than intensely smoked American bacon.
Carbs – Both varieties provide almost zero carbs per serving.
So Canadian bacon is leaner and lower in fat than pork belly bacon, but saltier. Now let’s look at whether it fits into a diabetic diet.
Is Canadian Bacon Good for Diabetics?
Canadian bacon can be part of a healthy diabetic diet in moderation. Here are some benefits:
Low carb – With just 1g carb per serving, Canadian bacon helps control blood sugar.
High protein – The 26g protein per serving promotes steady energy and lasting fullness.
Versatile – Canadian bacon can sub in for regular bacon in any recipe.
Lower fat – Half the fat of regular bacon makes it a bit healthier.
However, some downsides exist:
High sodium – The 1000+ mg sodium significantly contributes to daily intake. High sodium is linked to high blood pressure.
Nitrates – Curing meats with sodium nitrite may raise health concerns like cancer risk when eaten in excess.
Processed meat – Heavily processed meats are associated with chronic disease.
So Canadian bacon can be enjoyed in moderation as part of a diabetic diet, but it shouldn’t be eaten daily.
Healthy Eating Tips for Diabetics
Here are some tips for diabetics to healthfully enjoy Canadian bacon:
- Eat no more than 2-3 servings per week.
- Choose uncured, nitrate-free options when possible.
- Limit portion to 1-2 slices.
- Avoid charring or burning when cooking.
- Combine with non-starchy veggies for added nutrients.
- Opt for leaner proteins like fish or poultry on most days.
Moderating portions and frequency is key to balancing Canadian bacon’s benefits and drawbacks.
Healthy Substitutes for Canadian Bacon
For diabetics looking to reduce processed meat intake, here are some alternatives:
- Turkey bacon – Look for uncured, no sugar added.
- Prosciutto – Dry-cured ham, in moderation.
- Smoked salmon – Provides omega-3s.
- Shiitake bacon – For a vegan option with umami flavor.
- Tempeh bacon – Made from fermented soybeans.
The Bottom Line
Is Canadian bacon good for diabetics? In moderation, yes. It provides high protein, low carbs, and versatility in recipes. But the high sodium and nitrates with frequent consumption raise health concerns.
Diabetics can safely enjoy 2-3 servings of Canadian bacon weekly alongside a diet focused on whole, minimally processed foods. For daily breakfasts, lean proteins like eggs or turkey sausage make a healthier choice.
Overall, Canadian bacon can be part of a balanced diabetic diet when portions and frequency are kept in check. Focus on fresh, low sodium proteins and this deli delight can still have an occasional place on the menu.
Best protein choices for diabetes
Plant-based protein foods provide quality protein, healthy fats and fiber. They vary in how much fat and carbohydrate they contain, so make sure to read labels.
- Beans such as black, kidney and pinto
- Bean products like baked beans and refried beans
- Hummus and falafel
- Lentils such as brown, green or yellow
- Peas such as black-eyed or split peas
- Edamame
- Soy nuts
- Spreads and nuts like peanut butter, cashew butter, and almond butter
- Tempeh, tofu
- Meatless “chicken” nuggets, “beef” crumbles, “burgers,” “bacon,” “sausage,” and “hot dogs” are some of the things that are sold.
Try to include fish at least two times per week.
- Albacore tuna, herring, mackerel, rainbow trout, sardines, and salmon are all fish that are high in omega-3 fatty acids.
- Among the other fish are catfish, cod, flounder, haddock, halibut, orange roughy, and tilapia.
- Shellfish like oysters, clams, crab, fake shellfish, lobster, scallops, and shrimp
Choose poultry without the skin for less saturated fat and cholesterol.
- Chicken
- Turkey
- Cornish hen
- Reduced-fat cheese or regular cheese in small amounts
- Cottage cheese
- Whole eggs
- Buffalo, ostrich, rabbit or venison
- Dove, duck, goose or pheasant (no skin)
Beef, pork, veal and lamb
When it comes to meats, red meat and processed meats like ham, bacon, and hot dogs are often higher in saturated fat and sodium. The less of these you eat, the better. If you decide to have these, choose the leanest options, which are:
- Choose or Select grades of beef that have had the fat cut off, such as chuck, rib, rump roast, round, sirloin, cubed, flank, porterhouse, T-bone steak, or tenderloin.
- Lamb: chop, leg or roast
- Veal: loin chop or roast
- Pork: Canadian bacon, center loin chop, ham or tenderloin
Make Your Own Canadian Bacon and Save – Keto Friendly – Low Carb – No Sugar
FAQ
Can a Type 2 diabetic eat Canadian bacon?
What is the best bacon for diabetics?
What kind of meat is best for diabetics?
Can I eat bacon and eggs with type 2 diabetes?
Can diabetics eat Canadian bacon?
While Canadian bacon can be a good choice for diabetics due to its lower fat and sodium content, it’s still important to enjoy it in moderation and choose a high-quality brand without added sugars or preservatives. Canadian bacon is a great source of protein, which is essential for maintaining muscle mass and keeping blood sugar levels stable.
Are onions good for diabetes?
Onions are safe for people with diabetes. They have a moderate glycemic index. However, people with diabetes should control their intake of free sugars through vegetables.
Should you eat bacon if you have diabetes?
There are a few reasons why you may want to watch how much bacon you are consuming. The Dietary Guidelines for Americans recommend limiting your intake of processed meats. Some studies have shown that consuming processed meat such as bacon, sausage, or deli meats increased the risk of type 2 diabetes by up to 19 percent.
What is Canadian bacon?
Canadian bacon: Sold as round slices, this type of bacon comes from the pork loin. Canadian bacon contains more lean protein than streaky American bacon (and may have less fat).