The sizzling sound of bacon on the stove can be like music to your ears. But those pork strips also have fat and sodium in them, which can be bad for your health if you eat too much of them.
Yasi Ansari is a registered dietitian nutritionist, a certified specialist in sports dietetics, and a national media spokesperson for the Academy of Nutrition. She talked to us.
Crispy, salty, smoky bacon is a breakfast staple for many. But with concerns over the saturated fat and sodium content of traditional pork bacon, an alternative option has emerged – turkey bacon. Marketed as a healthier choice, turkey bacon is growing in popularity. But is it truly better for you than regular bacon? Let’s dive into the nutrition, taste and cost differences to find out.
Nutritional Profile
First, let’s compare the basic nutritional information for turkey bacon versus regular pork bacon.
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Calories: Turkey bacon has around 45 calories per slice compared to pork bacon’s 60 calories per slice.
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Total Fat: Turkey bacon contains about 1.5g of fat per slice while pork bacon has 5g.
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Saturated Fat: Both types contain saturated fat, but pork bacon has higher amounts with 2g versus 1g in turkey.
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Sodium This is turkey bacon’s downside It can have 370mg sodium per slice, even more than pork bacon’s 190mg.
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Protein: Similar protein content, with 3g per slice of turkey and 4g per slice of pork.
So in terms of calories, total fat and saturated fat, turkey bacon does have a nutritional advantage over regular pork bacon. However, the sodium content in turkey bacon diminishes its status as a “healthier” alternative.
The Meat Factor
Another difference is that turkey bacon is poultry while regular bacon comes from pork For those avoiding red meat for health or personal reasons, turkey bacon eliminates that concern The white meat from turkey also contains less saturated fat than the red meat from pork.
However, both meats are high in cholesterol, with similar amounts per serving. And both types of bacon are processed, which may pose certain health risks when consumed in excess.
The Taste Test
When it comes to taste, regular bacon still reigns supreme for many bacon lovers. The smoky, salty flavor of pork bacon is hard to replicate. Turkey bacon tastes…well, like turkey. The flavor is lighter, a bit more savory than salty.
The texture of turkey bacon is also quite different. Pork bacon is full of fat that crisps up deliciously. Turkey bacon is very lean so ends up chewy rather than crispy. If you enjoy a crunchy bacon texture, turkey will disappoint.
Cost Considerations
Turkey bacon is typically more expensive than regular pork bacon. You can expect to pay at least $1-2 more per package for turkey bacon. So if cost is a concern, pork bacon gives you more for your money.
However, watching portion sizes with the more costly turkey bacon can help offset the higher price tag. Using just 1-2 slices in a breakfast sandwich versus 3-4 slices of pork bacon helps reduce the cost difference.
The Verdict
Overall, turkey bacon does have some advantages over regular bacon when it comes to its nutrition profile and fat content. If you are trying to limit red meat or saturated fat, turkey bacon can be a healthier substitute.
However, the high sodium levels in turkey bacon can negate some of its health benefits. It simply comes down to personal dietary needs and preferences. Turkey bacon is a fine alternative in moderation, but regular bacon still takes the prize for superior taste and texture.
Tips for Choosing the Healthiest Bacon
If you want to enjoy bacon as part of a healthy diet, here are some tips for choosing the best options:
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Look for uncured or nitrate-free bacon to avoid these potentially harmful additives.
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Check the ingredients list and select products without added sugars or artificial ingredients.
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Opt for bacon from heritage breed pigs when possible for higher quality meat.
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Choose bacon with the least amount of processing for better nutrition.
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Look for bacon from humanely raised animals fed vegetarian diets.
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Compare nutrition labels and pick bacon with lower sodium and saturated fat.
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Stick to just 1-2 slices of bacon as a side rather than the main meal component.
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Incorporate more vegetables, fruits, whole grains and plant proteins to balance bacon’s fat and sodium.
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Opt for turkey or chicken bacon occasionally as a red-meat alternative.
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Bake or pan-fry bacon to make it less greasy than deep frying.
In moderation as part of an overall nutrient-rich diet, both turkey and regular bacon can have a place at the table. Just be mindful of portions, preparation methods and ingredient quality to maximize the nutritional benefits.
Is turkey bacon really healthier than regular bacon?
Bacon and turkey bacon are both processed meats, which means they both are linked to chronic disease. But does turkey bacon have other health benefits that make it better than pork? Not really. “There is not a significant difference when it comes to the nutritional values between turkey or regular bacon,” says Ansari. The amount of protein in both kinds of meat is roughly the same, and both are considered high in sodium and saturated fat, according to the Cleveland Clinic. (Saturated fat is also associated with an increased risk for chronic disease.) However, turkey bacon is significantly lower in overall fat content compared to pork bacon.
Is turkey bacon actually healthy?
Ansari’s concern about turkey bacon is that the meat is highly processed. According to the Harvard T.H. Chan School of Public Health, foods are considered highly processed when they contain various additives, including salt, sugar and/or fat, artificial colors and flavors, preservatives, thickeners etc.
These additives may have negative effects on human health. According to various studies, processed meat is linked with chronic disease and some forms of cancer. “It’s really hard to say that just because you have turkey bacon, you’re going to get cancer. It’s never that clear,” explains Ansari. “But the chemicals that are used to keep the food fresh are linked to a rise in long-term diseases like cancer.” ”.
Is turkey bacon healthier than the regular stuff?
FAQ
Which is healthier, turkey bacon or regular bacon?
What kind of bacon is better for you?
Do Muslims eat turkey bacon?
Does turkey bacon have pork?
Is turkey bacon healthier than Classic Bacon?
With turkey bacon, you are assuredly consuming something lower fat than classic bacon — but it also contains less protein than its pork brethren. The solution, then, has to lie somewhere else right? Turkey bacon has less sodium than classic bacon. But it’s still not particularly healthy, experts say. Canadian Bacon
Is turkey bacon better than pork?
Despite both types of bacon being heavily processed, turkey bacon may offer a few pros, including: Contains fewer calories for those keeping tabs on overall calories. A good alternative for those who don’t eat pork for religious or lifestyle reasons. May be a better choice for those monitoring saturated fat intake due to the risk of heart disease.
What’s the difference between Bacon and turkey bacon?
But it seems that the relative similarities between bacon and turkey bacon don’t end just with the caloric content. With roughly the same amount of protein in bacon and turkey bacon (20 grams and 17 grams, respectively), turkey bacon actually has a higher sodium content, containing 1,900 milligrams, while regular bacon only contains 1,300.
Is turkey bacon high in calories?
Turkey bacon is relatively high in calories, with 30 calories per slice. More than half of these calories come from fat. While it is lower in calories than pork bacon, it should still be eaten in moderation.