Bacon is a delicious and versatile meat that pairs with everything from hamburgers to pancakes. Unfortunately, however, bacon doesnât have the best reputation in the health world.
As a type of pork, bacon falls into the category of processed meat. While bacon is a high-protein food, it also tends to be high in sodium and saturated fat. But is bacon really as bad for you as people say it is? Can bacon be part of a healthy diet? Does bacon change blood sugar or insulin levels?
If you like bacon and have ever thought about whether it’s good for you or why it has a bad reputation, carry on reading!
There are many varieties of bacon that have slightly different nutritional profiles. Bacon can be made from any kind of meat, but the most common type is pork bacon that has been cured and smoked. Here are the most common varieties of bacon:
Bacon is a beloved breakfast food for many people. There’s just something irresistible about the smoky, salty, fatty flavor of bacon that pairs perfectly with eggs, pancakes, and more. But if you’re watching your blood sugar levels, you may wonder if you need to ditch the bacon. Will eating bacon raise your blood sugar?
In this article, we’ll explore the facts about bacon, blood sugar, and how bacon affects your glycemic response. We’ll look at the latest research on bacon and diabetes risk, the nutrients found in bacon, and tips for enjoying bacon as part of a diabetic-friendly or low-carb diet.
What is Bacon?
Bacon refers to pork belly that has been cured, smoked, and sliced. Traditional American bacon comes from the fatty belly area of pigs. There are also alternative bacons made from turkey, beef, or other meats. The curing process involves soaking the meat in a brine solution with ingredients like salt, sugar, and preservatives like nitrates. This helps preserve the meat and gives bacon its signature salty taste.
Two common types of bacon are
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Regular or streaky bacon – This is the most common bacon sold in American grocery stores It comes from pork belly and has long streaks of fat running through it,
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Canadian bacon – Also known as back or loin bacon, this comes from the leaner meat of a pig’s loin. It has less fat than regular bacon but still boasts the classic bacon flavor.
No matter what type you choose, bacon is a processed meat. The 2015-2020 Dietary Guidelines for Americans recommend limiting processed meat intake due to links between processed meats, heart disease, diabetes, and colorectal cancer.
Why Does Bacon Have a Bad Health Reputation?
While bacon does contain some nutrients like protein, zinc, and B vitamins, it also harbors some potentially concerning compounds:
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Sodium – Bacon contains a significant amount of sodium, with upwards of 400-500 milligrams per slice. Too much sodium consumption is linked to high blood pressure
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Saturated fat – The fat in bacon is over 50% saturated fat, which may raise cholesterol levels.
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Nitrates/nitrites – These preservatives used in cured meats may increase cancer risk when eaten in high amounts.
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Advanced glycation end products (AGEs) – Cooking meat at high temperatures, especially frying bacon, can produce compounds called AGEs that cause inflammation.
For these reasons, mainstream health organizations consider bacon an “unhealthy” food and recommend curbing your intake if you eat it regularly.
Does Eating Bacon Raise Your Blood Sugar Levels?
Now, let’s dig into the main question – does bacon impact your blood sugar levels?
Bacon itself does not contain carbohydrates, the main nutrient that raises blood sugar. Most types of bacon contain 0 grams of carbohydrates per serving.
On the glycemic index, bacon scores a 0. The glycemic index (GI) measures how much foods increase blood glucose levels. Since it lacks carbs, bacon does not cause rapid spikes in blood sugar on its own.
However, there are a few caveats:
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Bacon is often paired with high-carb foods like pancakes, biscuits, or potatoes which can spike blood sugar.
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The extra fat and sodium in bacon may indirectly affect insulin response and insulin resistance over time, contributing to high blood sugar levels.
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Some bacon contains sugar as part of a glaze or maple coating, adding carbs that impact blood glucose.
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Nitrates and AGEs may increase inflammation, which is linked to diabetes risk.
So in general, plain bacon without add-ons in moderate portions is unlikely to cause significant blood sugar spikes alone. But regular overconsumption, especially with high-carb pairings, may contribute to poor blood sugar control. Those with diabetes need to be mindful of total calories, carbs, fat and sodium when working bacon into their diet.
Nutrition Facts for Bacon
The nutrition information for bacon can vary based on the cut, brand and preparation method. Here are some general nutrition facts for a slice of pan-fried streaky pork bacon:
- Calories: 40
- Fat: 3 grams
- Saturated fat: 1 gram
- Sodium: 190 milligrams
- Protein: 3 grams
- Carbohydrates: 0 grams
As you can see, just a single slice of bacon delivers a third of the recommended daily limit for sodium intake. The saturated fat and sodium content are the main health concerns with bacon.
Turkey bacon contains slightly fewer calories at around 30 per slice and less total fat and saturated fat. However, turkey bacon still contains around 300-500 milligrams of sodium per slice. Going with a lower-sodium turkey or pork bacon can help reduce the salt content.
Tips for Enjoying Bacon on a Low-Carb or Diabetic Diet
If you have diabetes or follow a carb-conscious way of eating, you may be hesitant about bacon. But enjoying the occasional slice of bacon is possible on a diabetic or low-carb diet. Here are some tips:
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Stick to just 1-2 slices bacon per serving and avoid eating it daily to limit sodium, saturated fat and preservatives.
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Choose uncured turkey or center-cut pork bacon with lower sodium and nitrates.
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Grill, bake or microwave bacon instead of pan-frying to cut down on AGEs from high-heat cooking.
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Pair bacon with non-starchy veggies like Brussels sprouts or kale instead of carby sides.
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Avoid bacon cured or coated with sugar, honey or maple syrup to prevent spikes.
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If making a bacon cheeseburger or BLT, opt for lettuce wraps instead of a bun to ditch the carbs.
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Check your blood glucose levels 1-2 hours after eating bacon to see your body’s response.
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Speak with your doctor about how much bacon fits into your diet and diabetes management plan.
Following a balanced diet that focuses on lean proteins, fiber-rich produce and healthy fats will allow you to incorporate occasional bacon without sabotaging your blood sugar goals. Paying attention to portion sizes, cooking methods and what you pair bacon with can help mitigate potential spikes.
The Bottom Line on Bacon and Blood Sugar
Plain bacon does not directly raise blood glucose thanks to its zero carb count. But the saturated fat, sodium and nitrates in bacon could indirectly lead to poor blood sugar control if you eat it in excess. Enjoying the occasional serving of bacon likely won’t significantly impact your blood sugar by itself. But pair bacon with sugary additions or carb-heavy sides and the glycemic effect amplifies.
If living with diabetes or limiting carbs, being mindful of your bacon habits and following healthy cooking techniques can allow you to still enjoy the smoky flavor and crunch of bacon in moderation as part of your diet. Bacon might not be the perfect “health food,” but with smart portions it can still have a place alongside your eggs or in a low-carb BLT when you have a bacon craving.
Saturated Fat and Sodium Content of Bacon
Since bacon is a cured meat, it is extremely high in sodium. Eating a lot of salt can raise your blood pressure, make you more likely to get heart disease, and even cause hypertension.
High sodium diets have also been linked to an increased risk for obesity. Other research suggests that excessive sodium in your diet can cause insulin resistance, so itâs important to be mindful of your overall salt consumption.
Bacon is also a high-fat meat that contains a large amount of saturated fat, which may be linked to adverse health effects such as cholesterol levels. However, the negative effects of saturated fat are still being studied, and more research is needed to determine if high levels of saturated fat consumption lead to poor health outcomes.
Is Bacon Really That Bad for You?
Since bacon is just another type of pork, why does it have such a bad name? Here are some reasons why you might want to limit how much bacon you eat.
What If You Eat BACON Every Day For 30 Days?
FAQ
Is bacon ok for diabetics to eat?
Is bacon and eggs bad for blood sugar?
What meats raise blood sugar?
Does Bacon Spike blood glucose?
Bacon is high in protein and fat, meaning it should not lead to sharp spikes in glucose. It contains very few carbohydrates, which is why it has a glycemic index of zero. That being said, it may be less likely to spike blood glucose compared to other foods that are higher in carbs.
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.
Can you eat bacon if you have high blood sugar?
No, bacon is not off limits completely. Meats, even processed meats are a high protein, low carb food so they won’t influence blood sugar and A1c levels, which is great news for you. However, processed meats like bacon shouldn’t make up the majority of your meals.
Is Bacon bad for diabetes?
Foods like bacon, which are rich in protein, fat, and sodium, can have varied effects on individuals with diabetes. The high fat content, especially saturated fat, and the sodium in bacon can be concerning due to their potential impact on heart health and blood pressure.