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For years, bacon has had a bad rap as an unhealthy food. But bacon can be a part of a healthy lifestyle. Turns out bacon is pretty nutritious. A 3.5 ounce serving contains the following:
Here are some ways to maximize the health benefits of bacon.
Bacon is Keto and Low-Carb Friendly
Bacon is high in protein and fat, making it a great substitute for carbs and a good choice for a keto diet. Bacon does have almost 50% monounsaturated fats. But a portion of that type of fat is in the form of oleic acid, which is the predominant fatty acid in olive oil, a healthy fat. And while bacon does have a lot of sodium, consuming it as part of a keto diet balances out the low blood sodium levels that comes from this way of restricting carbohydrates.
Cooked vs Uncooked Bacon
An uncooked slice of thick bacon has about 126 calories, is 24% fat, and has 155 mg of sodium. But once cooked, that same slice ends up with only 36 calories, 6% fat, and 101 mg of sodium. Of course, we’re not eating our bacon raw, so the cooking process removes a lot of the fat, and thus the calories, from the bacon. Adding uncooked bacon to dishes such as stews, soups, casseroles, and side dishes keeps the fat in the dish, so take that into account if you are calorie-counting. Leaner bacon has less fat, so look for bacon heavily streaked with meat if you are looking to cut down on your fat consumption.
Limit the Effect of Nitrates
Nitrates in bacon are an area of concern, but fortunately, there are nitrate-free bacon alternatives. And in fact, only around 5% of nitrates come from processed meat sources, so including bacon in your diet does not cause excessive increases in nitrate consumption.
Seek Out Healthy Bacon Alternatives
It’s hard for a bacon-lover to recommend anything but bacon, but there are some ways to satisfy your craving for that smoky salty goodness. Substitutes for traditional pork bacon include turkey bacon and veggie bacon. But if we’re honest, a true bacon lover probably would not be happy with these alternatives. If you need to cut your bacon consumption, your best choice is to simply cut down your serving size. Use bacon as a topping and flavoring. Instead of eating several strips of bacon at breakfast, use the crumbles of one strip in your omelet. Instead of a BLT, top a salad with some bacon bits. And if bacon truly has your heart, then cut out other processed meat products to keep your total consumption low.