Is Bacon Bad for You, or Good?
Medically reviewed by Elizabeth Barnes, RDNMedically reviewed by Elizabeth Barnes, RDNBacon is a popular breakfast food that can be used as an ingredient in soups, salads, sandwiches, and even desserts. But it may not be the best option for everyone.Whether traditional pork or turkey, bacon is soaked in a salty solution called brine, nitrites, and sometimes sugar before being smoked. Due to the methods used to process and preserve bacon, it is generally high in sodium.Bacon is also classified as processed meat, which has been linked to an increased risk of certain types of cancer and heart disease. Therefore, it's best to enjoy it in moderate amounts.
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How Is Bacon Made?Most bacon is made from pork belly, the flesh on the underside of a young pig. It can also be made from light and dark turkey meat and various cuts of beef. The meat is soaked in curing ingredients like salt and nitrites to preserve it and prevent the growth of harmful bacteria. Other additives like sugar, flavorings, and spices may be used to enhance the bacon's flavor.Most bacon is smoked with wood chips after it's cured for added flavor to help preserve it, though it may be sprayed with a liquid smoke extract instead. After curing and smoking, the bacon is chilled, sliced, and packaged.Nutrition FactsTwo pan-fried slices of cured pork bacon provide the following nutrients:Calories: 108Protein: 7.8 grams (g)Fat: 8 gSaturated fat: 2.8 gMonounsaturated fat: 3.6 gPolyunsaturated fat: 1.4 gCholesterol: 22.4 gCarbohydrates: 0.39 gSodium: 386 milligrams (mg)Niacin: 2.4 mgSelenium: 11.6 micrograms (mcg)Vitamin B12: 0.25 mcgMost of the calories in bacon come from fat. The majority of this fat is monounsaturated fat, particularly heart-healthy oleic acid.Bacon is also relatively high in cholesterol. However, studies suggest saturated fat may have a greater impact on blood cholesterol than the dietary cholesterol found in animal products alone.As a processed food, bacon also is high in sodium. Eating too much sodium can raise blood pressure and the risk of heart disease and stroke.Health Concerns About Processed MeatsCancerProcessed meats (bacon, hot dogs, sausage, and cold cuts) are considered a group 1 carcinogen (cancer-causing substance), which means there's enough evidence to conclude that processed meats can cause cancer in humans.An analysis of 10 studies found that for every 50 gram portion of processed meat consumed daily, the risk of developing colorectal cancer increases by 18%. This is equivalent to around one hotdog, two slices of ham, or four slices of bacon.Although more research is needed, processed meats may increase the risk of other types of cancer, including:StomachLungPancreaticEsophageal (in the esophagus, or food tube)Nasopharyngeal (behind the nose and above the throat)Heart DiseaseA 10-year observational study found that eating 150 g (5.29 ounces) or more of processed meat per week increased the risk of heart disease (46%) and death (51%) compared to those who did not eat it. However, consuming unprocessed red meat or poultry didn’t significantly affect health outcomes, suggesting the health risks are likely due to preservatives and additives in processed meats rather than saturated fats.DementiaObservational research linked two servings of processed meat per week with a 14% increased risk of dementia (decline in cognitive abilities). In contrast, swapping one serving of processed red meat for nuts, beans, or tofu daily may lower the risk of dementia by as much as 20%.
Is Eating Processed Meat as Bad as Tobacco Smoking?Processed meat and tobacco are both classified as group 1 carcinogens. However, it does not mean that they are equally likely to cause cancer. Smoking is significantly more likely to cause cancer compared to eating processed meat, despite being in the same category.
Other Potentially Harmful CompoundsMost processed meats contain sodium nitrite for preservation, flavor, and color. These compounds are naturally found in the human body and in vegetables, where they are harmless. However, not all nitrites affect health similarly, with studies suggesting nitrites added to processed foods may be responsible for many of its risks.When processed meats that contain nitrites are heated to high temperatures, such as pan-frying, the proteins break down and combine with nitrites to form cancer-causing compounds called nitrosamines.However, the amount of nitrosamines in bacon today is lower than it used to be. Current regulations require the addition of antioxidants like vitamins C and E to help minimize the formation of nitrosamines.Overcooking bacon is more likely to produce higher levels of harmful nitrosamines, while microwaving is associated with lower levels.What About “Good Fats"?Bacon is nearly 50% monounsaturated fat, including oleic acid, the same type of fat found in olive oil. Monounsaturated fats can improve heart health by reducing the blood's levels of low-density lipoprotein (LDL) cholesterol ("bad" cholesterol).Around 40% of bacon's fat is saturated fat, and two slices provide 22% of the recommended daily intake (based on a 2,000-calorie diet). Diets high in saturated fat can drive up LDL cholesterol levels, contributing to heart disease.However, research suggests the relationship between saturated fats and heart disease might be more complex than once thought, especially when these fats are consumed as part of a balanced diet.Health Benefits of BaconSalt SupplementBacon is high in salt, which may help meet the increased demand of competitive athletes and people with certain health conditions. Replacing salt lost through sweat is recommended when exercise lasts more than two hours, especially in hot climates, or during periods of heavy sweat loss to restore hydration.People with certain health conditions are generally instructed to follow a high-sodium diet. These conditions include:Bartter syndrome: Salt-wasting kidney disorderOrthostatic hypotension (OH) A sudden drop in blood pressure when suddenly risingPostural tachycardia syndrome (POTS): A sudden drop in blood pressure and an increase in heart rate when suddenly risingTurning Food Into EnergyA two-slice serving of bacon is a good source of vitamin B12 and niacin and contains small amounts of other B vitamins. B vitamins help convert the foods you eat into energy and help form red blood cells.However, leafy green vegetables, fish, poultry, and eggs are also high in B vitamins and other health-promoting compounds not present in bacon.Brain HealthBacon is a rich selenium source, vital for brain health. Studies suggest that selenium increases antioxidant levels in the brain, protecting against oxidative stress and inflammation.Observational studies have linked low dietary selenium intake with reduced performance on some measures of cognition in older adults.However, whole foods, such as Brazil nuts, offer higher amounts of selenium and other health-promoting nutrients not present in bacon.Is Turkey Bacon a Healthier Alternative to Pork Bacon?Turkey bacon is not significantly healthier than pork bacon, though it may contain slightly fewer calories and less saturated fat. Based on two cooked slices, turkey and pork bacon have:Pork Bacon
Calories: 108
Saturated fat: 2.8 g
Turkey Bacon
Calories: 81
Saturated fat: 1.5 g
Turkey bacon contains similar amounts of sodium as pork bacon and is still considered a processed food, often preserved using salts and nitrites.Eat Bacon in ModerationWhile the occasional slice or two of bacon can be included in a balanced diet, it should be consumed in moderation. Experts recommend limiting processed meat intake from all sources to no more than two servings, or about 100 g, per week.If you want to limit bacon and other processed meats in your diet, consider taking the following measures to make healthier choices:Try avocado or grilled veggies with your eggs instead of bacon.Swap bacon in your salad for nuts or seeds.Try making crispy tempeh bacon.Use bacon as a garnish rather than a main ingredient.Even if bacon is labeled "no nitrates" or "no nitrites added," it's still a processed food and often contains celery powder or parsley, which have natural nitrates. These can still form harmful nitrosamines when cooked despite not being synthetic nitrates.SummaryBacon is a decent source of protein and provides several nutrients, including B vitamins and selenium. However, it is processed meat and often contains preservatives, like nitrites, which have been linked to adverse health effects. Bacon is also high in sodium, which can elevate blood pressure.You don't have to avoid bacon if you enjoy it. The key is to consume it occasionally in small amounts as part of a healthy, balanced diet. Read the original article on Verywell Health.
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