There are not many people who do not lovebacon. There's nothing like waking up to the smell of it cooking on the stove, or finding it crumbled over a wedge salad, or even enjoying it as a fun topping on a maple bacon.donut. This processed meat is affordable and full of flavor, which is why it is so popular and included in meals for breakfast, lunch and dinner. However, research in recent years has shown that processed meat is generally associated with some harmful side effects. Does this mean bacon is bad for you? Or is it okay to do it in moderation? And while you've probably heard of some of the negative effects of eating bacon, are there any benefits?
When it comes to processed meats like bacon, the potential harm comes from higher levelssodium, saturated fat and preservatives. If eaten in moderation, experts say it should be fine; regular consumption of these processesbreakfastmeat, on the other hand, can be particularly harmful to a healthy diet.
In an average slice of bacon, you'll find higher amounts of fat and sodium, but you'll also get a decent amount of protein and important vitamins. These levels depend on the type and brand you purchase, but according toUSDA, a slice of bacon contains:
- 110calories
- 3,8grof protein
- 10,4 grvan knows
- 3,5grof saturated fat
- 0 gramof carbohydrates
- 0 gramof fiber
- 210 milligramof sodium
To find out more about what happens to your body when you eat bacon, and whether bacon is really bad for you, we talked to a registered dietitian and looked at what the current research says. Read on to find out what happens to your body when you eat bacon, and then learn more about itWhat happens to your body when you drink alcohol every day?.
What happens to your body when you eat bacon?
You can get more protein.
One of the benefits of eating bacon is that this cured meat can give you a quick and easy boost of protein with any meal of the day. "Just one slice of medium-thick bacon contains approxthree to four grams of protein"participationTrista Best, MPH, RD, LDopBalance One nutritional supplement. “For those who eat a meal or diet relatively low in protein, adding a slice of bacon can increase your protein intake and the satiety of that meal.” She adds: "For example, the protein content of a salad can be increased by simply adding a few pieces of bacon, adding a slice to a sandwich, or instead of having an all-pancake breakfast, you can add bacon to to keep you going longer."
8 sausage brands with the highest quality ingredients
You may be consuming potentially harmful preservatives.
Bacon is considered processed meat, meaning it often contains additives and preservatives. Unfortunately, many of these ingredients have been shown to have negative health effects.
For example, sodium phosphate is one of the most common additives found in bacon, and it has been linked tofaster agingand possible vascular damage. Another common ingredient added to bacon and deli meats issodium nitrate, which has been linked to breast, colorectal and prostate cancer.
Bacon lovers will be happy to know that there are brands that make bacon without these preservatives. Look for the term "uncured" on the package and check the ingredients list before purchasing to find bacon without additives.
You may increase your risk of heart disease.
Processed red meat – including bacon – has been shown to have potentially negative effects on heart health if consumed regularly.
According to a study published inCirculationSpecifically, regular consumption of this meat is associated with a 42% increased risk of coronary heart disease and a 19% increased risk of diabetes.
An even more recent report, published inAmerican Journal of Clinical NutritionResearch found that eating more than 150 grams of processed meat per week (about five slices of bacon) was associated with an increased risk of cardiovascular disease by almost 46% compared to eating no processed meat at all.
7 bacon brands that use the highest quality ingredients
Eating regularly can be a problem for people with high blood pressure.
“For people with an existing diagnosis of high blood pressure or those who have borderline hypertension, eating bacon regularly can be a dangerous habit,” says Best. This is due to the fact that "Bacon is high in sodium, which can contribute to increased blood pressure by promoting water retention and the constriction of blood vessels."
In addition to the higher sodium levels, bacon also often contains higher levels of saturated fat and sometimes trans fat. “The saturated and trans fatty acids in bacon can also lead to the buildup of arterial plaque, further narrowing of the blood vessels and possibly worsening high blood pressure.” Best adds.
Your risk of cancer may increase.
Bacon is a type of processed meat, so your risk of cancer may increase. That's because processed foods like bacon, sausages and deli meats are classified asGroup 1 carcinogens, which means that these products have sometimes been shown to lead to an increased risk of cancer. According to a report published inNutrientsResearch shows that regularly eating processed meat is associated with a possible increased risk of stomach, esophageal, colorectal and pancreatic cancer. However, these findings are not isolated, as they also depend on other lifestyle factors.
So the big takeaways here? Bacon isn't that bad for you, as it can be an easy and affordable way to get protein and some extra vitamins. But it's best to consume these meats in moderation, and if you have existing problems with your heart health or blood pressure, it's best to err on the side of caution and talk to your doctor.
You get some good fats and some not so good fats.
It's no secret that bacon is packed with fat. The juicy, fattiness of a nice strip of bacon makes it so delicious! But what type of fat is bacon made from?
Bacon is mainly composed of 50% monounsaturated fat, 40% saturated fat and 10% polyunsaturated fat, and according toThe Food Diary,all three of these fats can be part of a well-balanced diet.
IfThe Food Diaryexplains that monounsaturated fats can actually help balance cholesterol levels and reduce the risk of heart disease. Saturated fats sometimes tend to have a negative reputation, but they're not that bad. These fats are mainly found in animal products and should certainly be consumed in moderation. Polyunsaturated fat, which is found in manyfish products, are also good for your heart and cholesterol levels.
Although saturated fat isn't that bad for you in small amounts, bacon still contains about 40% per serving. It's important to focus on where exactly you're getting your saturated fat from; You may want to limit your bacon intake and make sure you get saturated fat from coconut oil or coconut butter to balance your diet.
You want to take some vitamins.
Most people don't realize this, but bacon actually contains a lot of vitamins. So when you eat bacon, you're spoiled for choicevitamins, including B6 and B12, along with iron, zinc, magnesium and selenium.
The Food Diaryagrees that there are useful vitamins to take with breakfast, but adds that there are plenty of other fresh leafy vegetables and lean meats from which you can get these vitamins.
The fat can cause an imbalance in the intestines.
Animal products and fatty foods are known to helpBalance your gut microbiomeand help soothe the lining of your stomach. This is one of the many reasons why people are obsessed with bone broth! But according toWorld Journal of GastroenterologyHigh amounts of saturated fat or fatty foods can disrupt the natural balance of your gut microbiota.
When we eat healthier fats, such as fat from fish or...avocado's, we help the balance between the fatty acids in our body. But if we consume large amounts of fatty foods that contain more not-so-healthy fats, it can mess things up. This happens because processed fats and oils can create more gut bacteria, which damages the necessary bacteria that our intestines naturally thrive on.
An earlier version of this story was published on June 5, 2020. It has been updated with additional copy revisions and proofreading, additional research and updated contextual links.
Sign up for our newsletter!
