Is Organic Bacon Actually Healthier Than Regular Bacon?

Bacon is one of the most beloved breakfast foods out there. The smell of sizzling bacon is enough to get anyone out of bed in the morning. But over the years, bacon has gotten a bad reputation for being unhealthy due to its high saturated fat and sodium content. This has led many health-conscious consumers to seek out alternative types of bacon, like turkey or organic bacon. But is organic bacon really any better for you than regular pork bacon? Let’s take a closer look.

What is Organic Bacon?

Organic bacon comes from pigs that have been raised on organic feed, without the use of antibiotics or growth hormones. The pigs must have access to the outdoors and be raised in a humane manner. Organic bacon also does not contain any artificial preservatives like sodium nitrite. Instead, it is cured using natural sources of nitrates like celery powder. This curing process is what gives bacon its signature pink color and smoky, salty flavor.

Potential Benefits of Organic Bacon

There are a few potential benefits associated with choosing organic bacon over conventional bacon:

• No antibiotics or growth hormones: Conventional pigs are often fed antibiotics to prevent disease and given growth hormones to speed up weight gain. The overuse of antibiotics can contribute to antibiotic resistance. Growth hormones are banned for use in organic farming.

• No artificial preservatives: Sodium nitrite is used to cure conventional bacon. In large amounts, nitrites may be linked to cancer. Organic bacon is cured without these artificial preservatives.

• More omega-3s Organic pigs are fed a natural diet with access to grass This results in higher levels of beneficial omega-3 fatty acids compared to conventionally-raised pigs

• Humane living conditions: Organic standards require pigs to have access to the outdoors and space to roam. This can reduce animal stress.

So in theory organic bacon may be a healthier choice. But what does the science actually say when comparing the two?

Is Organic Bacon Healthier Than Regular Bacon?

When it comes to nutrition, organic bacon is fairly comparable to regular pork bacon. They both contain similar amounts of calories, fat, protein, sodium and other nutrients.

For example, a 28 gram serving of organic bacon contains:

• 45 calories
• 3.5 g fat
• 3 g protein
• 190 mg sodium

While regular bacon contains:

• 43 calories
• 3.3 g fat
• 3 g protein
• 190 mg sodium

The main difference lies in the sodium nitrite content. While regular bacon can contain up to 120 parts per million (ppm) of sodium nitrite, certified organic bacon contains almost none or at most 10 ppm.

Proponents claim that sodium nitrite is a toxic, cancer-causing compound that should be avoided at all costs. But the evidence linking sodium nitrite to cancer is not as clear cut. Sodium nitrite is found naturally in vegetables like celery, beets and spinach. There is no scientific evidence that naturally occurring nitrates are any less likely to convert into cancer-causing nitrosamines in the body than sodium nitrate.

This means nitrate-free bacon may not be any healthier than regular bacon. Especially when sodium nitrite is used in regulated, small amounts.

The few studies that have looked at the nutritional differences between organic and regular bacon have found minimal variances. One study in PLOS One examined the fatty acid composition of organic versus conventional pork. It found slightly higher levels of omega-3s and polyunsaturated fats in organic pork. However, the differences were tiny and unlikely to be clinically significant.

So while organic standards may result in more humane farming practices, the bottom line is that organic bacon is very similar to regular bacon when it comes to nutrition and health factors.

The Healthiest and Unhealthiest Bits of Bacon

More important than choosing organic or regular bacon is paying attention to which parts of the bacon you eat. Not all parts of the bacon slice are created equal:

The Fat: Contrary to popular belief, bacon fat is not pure lard. It contains a good amount of unsaturated fat – around 40% – as well as vitamin D. In moderation, the fat provides flavor and important nutrients.

The Lean: This red meat portion contains the most protein. It has the least amount of fat compared to the rest of the strip.

The Streaks of Fat: This white part is pure pork fat, made up of mostly saturated and monounsaturated fats. Avoid eating more than a small amount.

The End Bits: The crispy end bits of bacon are the most processed. They contain the highest concentrations of nitrites and are burnt to a crisp. Consider cutting them off before eating.

No matter what type of bacon you eat, moderating your portion size and skipping the fatty end bits is a healthy approach.

Healthiest Ways to Cook and Eat Bacon

How you cook bacon also determines its health factor. Avoid eating charred, overcooked bacon as this can contain carcinogenic compounds like polycyclic aromatic hydrocarbons. Here are some healthy tips for cooking bacon:

• Cook on medium heat to avoid burning.
• Choose pan frying over deep frying.
• Microwave bacon on paper towels to absorb grease.
• Bake bacon in the oven on a wire rack set in a rimmed baking sheet.
• Drain bacon on paper towels after cooking.
• Add bacon bits to salads and eggs rather than eating whole slices.
• Wrap asparagus, chicken breasts or other foods in bacon instead of eating multiple slices.

It’s perfectly fine to enjoy bacon in moderation as part of a healthy diet. Just be mindful of your portion size and how you cook it.

Is Turkey or Beef Bacon Healthier?

There are also alternative types of bacon made from poultry or beef. Turkey and beef bacon are often perceived as healthier options. But are they really better than regular pork bacon?

Turkey bacon is much leaner than pork bacon. A slice of turkey bacon contains around 35 calories, 1 gram fat, 6 grams protein and 200 mg sodium. While quite low in fat, turkey bacon loses a lot of the meaty flavor and crispy texture that bacon lovers enjoy.

Beef bacon is made from beef brisket that’s brined and smoked. It has a slightly ham-like, smoky flavor. A slice contains 60 calories, 2.5 grams fat and 9 grams protein. So it’s lower in fat than pork bacon, but still not exactly low-fat.

Overall, turkey and beef bacon make decent alternatives if you are trying to limit fat or follow a specific diet plan. But they don’t offer huge nutritional advantages over pork bacon.

The Bottom Line

So back to the original question – is organic bacon healthier than regular bacon? The answer is that there is very little nutritional difference between conventional and organic pork bacon. Eating a few slices of bacon here and there is unlikely to cause harm. But for optimal health, it’s best to eat bacon in moderation as part of an overall healthy diet, no matter what type you choose. Focus on eating the lean portions and avoiding the fatty ends of the bacon. Cooking method also matters, with baked or pan-fried being healthier than deep fried.

Rather than getting hung up on buzzwords like “organic”, pay more attention to the ingredient list. Low sodium and nitrite-free bacon may be marginally better. But small amounts of sodium nitrite are not detrimental. At the end of the day, being mindful of your portion sizes, cooking methods and the rest of your diet is more important for good health. Moderation is key when it comes to enjoying any artery-clogging breakfast meat like bacon!