Some people just couldnt have breakfast without a few slices of bacon. Its best to eat in moderation, though. (Photo Credit: Moment / Getty s).
“Bacon” is a type of cured meat that comes from the belly of a pig that is usually between 6 and 7 months old.
Historians think even the ancient Greeks and Romans ate bacon. Today its made all over the world and includes pork, turkey, beef, and even vegetarian options. Â.
Bacon has lots of sodium, cholesterol, and fat, all of which can increase your risk of heart disease. But bacon does have other nutrients, like protein, vitamins, and minerals. Remember that if you eat bacon, it’s best to do so only sometimes and in small amounts. Â.
A few people actually need more salt in their diets. Many athletes sweat a lot, which can cause electrolyte imbalances. To fix this, they need extra salt in their bodies. A high-sodium diet can also help people with postural orthostatic tachycardia syndrome (POTS) manage their symptoms. POTS causes a fast heartbeat and dizziness when you stand up.
If these things happen, bacon might work instead of a sports drink or salt tablets. Â.
You can find small amounts of B vitamins in bacon. These vitamins help your body turn the food you eat into energy. B vitamins also are important in forming red blood cells. But other, healthier foods have these vitamins too, including leafy greens, fish, and beans.
Bacon has choline, a nutrient involved in controlling your mood, memory, and muscles, among other things. Some nuts, beans, and seeds, as well as Brussels sprouts, broccoli, and cauliflower, are better ways to get choline. Â.
A serving size is equal to about 1 medium strip of bacon. That small serving will provide you with:
Bacon doesn’t have as many vitamins and minerals as some other meats, but it does have some of the following nutrients:
Crispy Bacon Is It Really Bad For You Or Can You Enjoy It In Moderation?
As a food blogger and bacon lover I often get asked if eating crispy bacon is bad for your health. With its irresistible smell and delicious salty crispy texture, bacon seems to get a bad rap when it comes to nutrition. But is giving up your crispy bacon really necessary? Let’s find out.
In this article, I’ll break down the nutritional profile of bacon, discuss the potential health risks and benefits, provide tips for cooking healthier bacon, recommend lower-fat alternatives, and advise on balancing your bacon intake. My goal is to give you the real facts so you can make an informed decision about enjoying crispy bacon as part of an overall healthy lifestyle
Here are some of the questions I’ll answer:
- What are the nutritional components of bacon?
- Is the fat and sodium content really problematic?
- What are the potential health benefits of bacon?
- How does cooking method impact fat and sodium levels?
- What are some healthier cooking tips for bacon?
- Which bacon alternatives have less fat?
- How can you balance intake within a healthy diet?
Let’s start by looking at what exactly is in a slice of pan-fried bacon.
Nutritional Breakdown of Bacon
The three main macronutrients in bacon are fat, protein and a small amount of carbohydrates.
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Fat: About 68% of the calories in bacon come from fat. Roughly 50% of this is monounsaturated fat (the heart healthier kind found in olive oil). The rest is saturated fat.
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Protein: A 3.5 oz serving contains about 37 grams of high quality animal protein. This makes bacon a great source of protein.
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Carbohydrates: Bacon contains no carbohydrates, making it a keto-friendly food.
In terms of micronutrients, bacon contains substantial amounts of B vitamins, selenium, phosphorus, potassium and other minerals. It also contains a high level of sodium due to the curing process.
Let’s take a closer look at the potential health risks and benefits of these nutritional components.
Potential Health Risks of Eating Bacon
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High in sodium: A serving of bacon can contain upwards of 50% of the recommended daily sodium intake. Too much sodium is associated with high blood pressure.
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Contains saturated fat: The saturated fat in bacon may raise LDL “bad” cholesterol levels and lead to increased risk of cardiovascular disease.
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Nitrates/nitrites: These preservatives used to cure bacon have been linked to increased cancer and other health risks.
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Can contain carcinogens when burned: Burning bacon may produce compounds called polycyclic aromatic hydrocarbons that are carcinogenic.
Potential Health Benefits of Bacon
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Source of protein: Bacon contains high-quality complete animal protein needed for muscle maintenance, wound healing and energy.
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Provides important nutrients: Bacon contains substantial amounts of B vitamins, selenium, phosphorus, potassium and other key minerals.
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High in monounsaturated fat: The monounsaturated fats in bacon may help lower LDL cholesterol when consumed in moderation.
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No carbs: The zero carb count makes bacon a nice addition for low carb and keto diets.
As you can see, bacon contains a blend of both beneficial nutrients and potentially harmful substances. So what really matters is how it’s prepared and consumed in balance.
Healthier Cooking Methods for Bacon
The way you cook bacon makes a big difference in just how healthy it is. Here are some tips for cooking bacon in a more heart-healthy manner:
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Cook until crisp: Crisp bacon has less fat since more is rendered out during cooking.
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Drain on paper towels: Placing cooked bacon on paper towels absorbs extra grease and reduces fat consumption.
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Bake in oven: Baking bacon on a rack leads to less grease than pan frying.
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Microwave: Microwaving bacon between paper towels leads to a reduced fat content.
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Watch portions: Stick to 1-2 slices per serving and avoid eating bacon every day.
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Choose uncured: Opt for uncured bacon without nitrates or nitrites when possible.
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Don’t burn: Burning bacon produces carcinogens, so cook until just crisp.
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Look for leaner cuts: Center cut bacon contains less fat than regular sliced bacon.
By following these tips, you can certainly enjoy the flavor of bacon in a healthier way. But if you’re looking for even leaner alternatives, here are some options.
Healthier Bacon Alternatives
If you want to limit fat but still crave bacon flavor, consider these lower fat alternatives:
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Turkey bacon: Made from turkey rather than pork, so it’s lower in fat. Still contains sodium though.
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Prosciutto: Dry-cured Italian ham that’s lower in fat than bacon, but still salty.
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Canadian bacon: Leaner cut of cured pork from the loin. Minimal marbling.
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Bacon bits: Sprinkling real crumbled bacon as a topping instead of eating whole slices.
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Eggplant bacon: Roasted eggplant with smoked paprika makes a tasty vegan bacon.
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Coconut bacon: For a plant-based option, try bacon made from coconut.
How to Balance Your Bacon Intake
At the end of the day, balance and moderation are key when incorporating bacon into an overall healthy diet. Here are some tips:
- Use bacon as a flavoring, not main dish.
- Balance with vegetables, fruits, whole grains and lean proteins.
- Limit to 1-2 slices max per serving.
- Skip bacon every day and save it for a weekly treat.
- Round out meals with healthier fats like avocado, nuts and olive oil.
- Stay active to help compensate for any excess calories.
- Listen to your body and cut back if you experience negative effects.
The Bottom Line on Crispy Bacon
While not a health food, bacon can absolutely be enjoyed as part of a balanced diet when consumed in moderation. Choosing uncured bacon and cooking it correctly helps reduce any potential risks. If you do overindulge, balance out other meals with plenty of nutritious plant foods and lean proteins. With its incredibly rich flavor and satisfying crunch, crispy bacon certainly provides an indulgent treat worth savoring occasionally.
Pork Bacon vs. Turkey Bacon
Turkey bacon isnt necessarily healthier than pork bacon. The nutritional values are very similar.
A microwaved slice of pork or turkey bacon contains almost the same amount of protein. Pork bacon has about 3. 6 grams of protein while turkey bacon has 2. 4 grams. Â.
The thin slice of turkey bacon only has 30 calories, while the thin slice of pork bacon has about 43 calories. Its lower in fat, too, â 2. 1 grams per slice, compared to pork bacons 3. 1 grams per slice.
Turkey and pork bacon use salt as a preservative. One slice of each has around 163 milligrams of sodium.
When shopping for and preparing either pork or turkey bacon, consider:
- Choosing reduced-sodium options
- Cooking without added salt or fatsÂ
- Blotting with paper towels to remove excess grease Â
What Is Turkey Bacon?
Turkey bacon is cut and cured to be similar to pork bacon. The difference is that its made from turkey meat, although sometimes pork is added. â If turkey bacon contains any pork, it must be listed on the package label.
Unlike pork bacon, turkey bacon isnât sliced directly from the turkey into pieces. Instead, the meat is chopped, formed, and then sliced. Â.
What’s So Bad about BACON? (Truth about Bacon Safety) 2024
Is eating Bacon bad for You?
Bacon is considered bad for you due to its high saturated fat and cholesterol content. However, it is not as harmful as previously believed. A typical serving size of bacon is small, and meat, including bacon, is nutritious. A typical 3.5-ounce (100-gram) portion of cooked bacon contains:
Can one eat bacon with diverticulosis?
You can eat bacon with diverticulosis, but it is not the most recommended. In a person with diverticulosis, it is recommended to consume foods with soluble fiber such as vegetables, fruits, whole grains, and legumes.
Is fried bacon bad for you?
Fried bacon contains nitrosamines, which are carcinogenic. However, food producers have managed to reduce the nitrosamine content significantly by adding vitamin C. It is important to note that when cooking meat, finding a balance is crucial. Undercooking can also be a concern.
Is Bacon a carcinogen?
In October 2015, the International Agency for Research on Cancer, part of the World Health Organization, classified processed meat, including bacon, as a “group 1 carcinogen”.