Is Low Sodium Bacon Actually Healthy?

Bacon is one of the most beloved foods in America. The savory, smoky flavor and crispy texture make bacon an irresistible addition to everything from breakfast sandwiches to burgers. However regular bacon is high in sodium, which can negatively impact heart health when consumed in excess. This has led to the popularity of low sodium bacon as a potentially healthier alternative. But is low sodium bacon really better for you? Let’s take a closer look.

What is Low Sodium Bacon?

Low sodium bacon has 25% less sodium than regular bacon. While regular bacon contains around 385 mg of sodium per 2-slice serving, low sodium bacon contains about 200 mg of sodium per 2 slices. The reduction in sodium is achieved by using a salt solution to cure the pork belly rather than dry curing with salt. The flavoring and smoking process remain the same.

Benefits of Choosing Low Sodium Bacon

Lowering sodium intake offers several benefits, especially for those with high blood pressure or heart issues. The American Heart Association recommends limiting sodium to less than 2300 mg per day, with an ideal limit of 1500 mg per day for most adults. The lower sodium content makes low sodium bacon a better choice.

Here are some of the benefits of choosing low sodium bacon

• Can help lower blood pressure. Reducing sodium intake is linked to lower blood pressure in those with hypertension. The less sodium you consume the more your blood pressure can drop.

• Reduces fluid retention. Excess sodium causes the body to retain water, leading to fluid retention or bloating. Low sodium options can minimize fluid retention.

• Supports heart health. Too much sodium puts additional strain on the heart and arteries. Limiting sodium supports overall cardiovascular health and function.

• Helps manage heart failure. For those with heart failure, fluid retention caused by excess sodium makes the symptoms worse. A low sodium diet helps manage heart failure.

So if you’re limiting sodium due to heart issues or hypertension, low sodium bacon can allow you to enjoy bacon more often without going overboard on sodium.

Downsides of Low Sodium Bacon

While the lower sodium content is beneficial for many, there are some potential downsides of choosing low sodium bacon:

• Still high in sodium. While 25% less sodium is an improvement, low sodium bacon is still high in sodium at 200mg per serving. It’s easy to go over the 1500-2300 mg/day recommendations.

• Higher in nitrates/nitrites. Low sodium bacon has more added nitrates and nitrites to preserve the meat without as much salt. These preservatives may have health risks when consumed in high amounts.

• Not recommended for salt restriction diets. For those on doctor-recommended very low sodium diets, even low sodium bacon may be too high in sodium. Very low sodium diets limit sodium to 1500 mg or less per day.

• Less salty, smoky flavor. Some find low sodium bacon to have a less pronounced bacon flavor. The flavor profile may not be as appealing to bacon purists.

So while low sodium bacon can have benefits for some, it may not be the best option for very low-sodium diets or those who don’t want to compromise on bacon’s signature salty, smoky flavor.

Healthier Ways to Enjoy Low Sodium Bacon

If you do opt for low sodium bacon, there are ways to incorporate it into your diet more healthfully:

• Use it as a flavor enhancer, not the main protein. Try sprinkling crumbled bacon on salads, soups, or vegetables instead of having a whole plate of bacon.

• Pair with high potassium foods. Foods like avocados, leafy greens, bananas, and beans help balance sodium intake.

• Avoid additional high sodium ingredients. When cooking low sodium bacon, skip additional salt, soy sauce, or salty condiments.

• Limit portion sizes. Stick to 1-2 slices maximum per serving to keep sodium in check.

• Choose uncured bacon. Uncured low sodium bacon avoids extra nitrates/nitrites and may have a better nutrient profile.

The Bottom Line

Low sodium bacon can be a healthier choice for those limiting sodium due to hypertension or heart issues. However, it’s still high in sodium compared to many other proteins and may not be recommended for strict low sodium diets. Moderating portion sizes, using it as a flavor enhancer, and pairing it with potassium-rich foods can help support heart health. Overall, low sodium bacon can be enjoyed in moderation as part of an otherwise nutrient-dense, low sodium diet.