Bacon is made by soaking pork or turkey in a salty solution that has nitrates and sometimes sugar in it and then smoking it. Processed meats may be associated with cancer and heart disease, so it’s best to eat bacon in moderation.
They like the way it tastes and feels, but they think all the processed meat and fat might be bad for them.
Bacon has become a staple of the American diet, adorning everything from sandwiches to salads Its smoky, salty, fatty flavor is hard to resist. But what is bacon really doing to your body every time you take a bite?
A Brief History of Bacon
Bacon has been around for centuries. The ancient Greeks and Romans cured pork belly much like modern bacon. Bacon grew popular in Europe during the Middle Ages. American bacon diverged from European bacon when meatpacking companies in the 1800s began using sodium nitrite to cure bacon, giving it a distinct pink color.
Bacon saw a surge in popularity during the Atkins and keto diet crazes of the 1990s and 2000s It remains beloved today as a tasty treat and sandwich topping But health experts caution that you should enjoy bacon in moderation due to its high saturated fat and sodium content.
The Good: Potential Benefits of Bacon
While bacon may seem like an unlikely health food, it does provide some nutritional benefits:
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Protein: Bacon contains about 3 grams of protein per slice. Protein helps maintain and repair tissues and gives you lasting energy.
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B Vitamins: Bacon provides small amounts of B vitamins like B1, B2, B3, B5 and B6. These vitamins help convert food into energy and form red blood cells.
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Choline: Bacon delivers some choline, a nutrient that supports your brain, nerves and cardiovascular health. Ounce for ounce, eggs have more choline than bacon.
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Selenium: Bacon contains the antioxidant mineral selenium, although other foods like Brazil nuts have much more. Selenium helps defend your cells from damage.
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Zinc: A trace mineral in bacon, zinc aids immune function and wound healing. Oysters contain far more zinc per serving than bacon.
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Potassium: Bacon provides a bit of potassium, which regulates nerve signals and blood pressure. But a banana has about 15 times as much potassium as a slice of bacon.
So while bacon offers small amounts of nutrients, it’s best not to rely on it as your sole source. Vegetables, fruits, whole grains and lean proteins provide these vitamins and minerals, along with fiber and healthy fats.
The Bad: Potential Harmful Effects of Bacon
While bacon contains beneficial nutrients, it also delivers large amounts of substances linked to health problems:
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Saturated Fat: About 40% of the fat in bacon is saturated. Diets high in saturated fat raise LDL “bad” cholesterol, increasing heart disease risk.
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Sodium: A slice of bacon contains over 150 milligrams of sodium. Consuming too much sodium can increase blood pressure, raising your risk of heart attack and stroke.
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Nitrates/Nitrites: These preservatives give cured meats like bacon their characteristic pink color and help prevent botulism. But nitrites may convert into cancer-causing compounds in the body.
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Cholesterol: One slice of bacon has about 10 milligrams of cholesterol. High intakes of cholesterol can lead to plaque buildup in your arteries.
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Heme Iron: A form of iron found in meat, heme iron may promote oxidative damage and increase colon cancer risk when eaten in excess. Non-heme iron from plants is safer.
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HCAs: Cooking at high temps creates heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) in bacon. These compounds may raise your cancer risk.
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Fat Calories: With about 43 calories per strip, mostly from fat, bacon can quickly boost your calorie intake and lead to weight gain if you overdo it.
To reduce the risks of bacon, choose lower-sodium, preservative-free options if possible. Opt for turkey or beef bacon to decrease saturated fat. And limit bacon to an occasional treat, not an everyday indulgence.
##Nutrition Facts For Pork Bacon
Now that we’ve explored the potential pros and cons, here is the full nutritional breakdown for a typical slice of pan-fried pork bacon:
- Calories: 43
- Fat: 3.1g
- Saturated Fat: 1.2g
- Cholesterol: 10mg
- Sodium: 162mg
- Potassium: 20mg
- Protein: 3.6g
- Vitamin B1: 2% DV
- Vitamin B2: 2% DV
- Vitamin B3: 7% DV
- Vitamin B5: 1% DV
- Vitamin B6: 3% DV
- Vitamin B12: 3% DV
- Choline: 1% DV
- Iron: 1% DV
- Magnesium: 1% DV
- Phosphorus: 2% DV
- Selenium: 3% DV
- Zinc: 2% DV
As you can see, bacon provides small amounts of B vitamins, selenium and zinc. But a single slice also delivers substantial saturated fat, sodium and cholesterol.
Healthier Ways To Enjoy Bacon
If you crave the smoky, salty flavor of bacon, there are ways to get your fix while limiting health risks:
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Choose turkey or beef bacon to reduce saturated fat intake.
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Opt for a preservative-free, uncured bacon when possible.
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Limit portions to 1-2 slices, a few times per week. Avoid daily bacon breakfasts.
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Microwave rather than fry to cut added fat. Drain on paper towels before eating.
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Crumble bacon as a savory topping for salads, baked potatoes and other vegetable dishes.
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Make bacon bits by baking chopped bacon at 400°F until crispy. Sprinkle on soups or greens.
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Wrap asparagus, Brussels sprouts or other veggies in bacon and bake for a tasty side dish.
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Toss bacon into bean, cabbage or potato soups for a flavor boost.
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Chop and add bacon to chicken salad, egg salad or avocado toast for extra appeal.
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BLTs make a satisfying bacon treat. Choose whole-grain bread and pile on the veggies.
By being mindful of portions, choosing lower-sodium bacons and incorporating bacon into veggie dishes, you can enjoy the flavor while limiting health impacts.
##The Bottom Line on Bacon and Your Health
Like many foods, bacon offers both benefits and risks. It provides a concentrated dose of flavor, plus small amounts of B vitamins, zinc and other nutrients. But its high sodium, nitrates, saturated fat and cholesterol could contribute to chronic disease when eaten regularly and in large quantities.
By keeping your intake moderate, selecting uncured/preservative-free options when possible, and pairing bacon with vegetables and other healthy foods, you can incorporate it into your diet while minimizing adverse effects. This allows you to enjoy bacon’s signature taste and texture in a balanced way that optimizes your well-being.
Everything in moderation is a smart approach when it comes to controversial foods like bacon. Pay attention to your body, consume bacon as an occasional treat, and round out your diet with plenty of nourishing whole foods. This balanced lifestyle will allow you to reap bacon’s rewards without going hog-wild.
Bacon Contains a Lot of Fat
The fats in bacon are about 50% monounsaturated and a large part of those is oleic acid.
This is the same fatty acid that olive oil is praised for and generally considered “heart-healthy” (1).
Then about 40% is saturated fat, accompanied by a decent amount of cholesterol.
The remaining fat in bacon is 40% saturated and 10% polyunsaturated, accompanied by a decent amount of cholesterol.
Dietary cholesterol was a concern in the past, but scientists now agree that it has minor effects on cholesterol levels in your blood (2, 3, 4).
In contrast, the health effects of saturated fat are highly controversial. Lots of doctors are sure that eating a lot of saturated fat is a main reason why people get heart disease.
Although high saturated fat intake may increase certain risk factors for heart disease, studies have failed to reveal any consistent links between saturated fat intake and heart disease (5, 6, 7).
In the end, the effects of saturated fat on health may depend on the kind of saturated fat eaten, the diet, and the way of life of the person.
It’s not a big deal that bacon is high in fat, especially since a serving is usually pretty small.
Bacon Is High in Salt
Since salt is used in the curing process, bacon has a pretty high salt content.
Eating food high in salt has been associated with an increased risk of stomach cancer (9).
Excessive salt intake may also raise blood pressure in people with salt sensitivity (10).
Although high blood pressure is harmful in the long term, studies have not revealed a consistent association between salt intake and death due to heart disease (11).
Still, if you have high blood pressure and think you might be sensitive to salt, you might want to cut back on salty foods like bacon.
For more information on the health effects of salt, check out this article.
Here’s What Happens To Your Body When You Eat Bacon Every Day
FAQ
What happens if you eat bacon every day?
What does bacon do to your digestive system?
Is bacon good or bad protein?
What is the healthiest bacon to eat?
Is Bacon bad for You?
Bacon is high in saturated fat and cholesterol, which are not as harmful as previously believed. Also, the typical serving size of bacon is small. Meat tends to be very nutritious and bacon is no exception. A typical 3.5-ounce (100-gram) portion of cooked bacon contains ( 8 ):
Is Bacon good for You?
“Bacon smells and tastes great. However, I have never seen any evidence that it is actually good for you,” says Sonya Angelone, a registered dietitian nutritionist and a nutrition expert in San Francisco. People tend to think of bacon as a fresh cut of meat, like a pork chop or a steak. It’s not. It starts out as pork belly.
Does Bacon have a cancer risk?
The cancer risk is due to the inclusion of two preservatives: potassium nitrate, and sodium nitrate, that help to retain the pinkish color of the meat. It should come as no surprise that because bacon is produced by soaking the meat in a salt solution, the finished product has loads of sodium (via Healthline ).
Is Bacon good for your brain?
B vitamins like those found in small amounts in bacon help your body process the foods 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. Brain health