Bacon – the crispy, salty, and oh-so-delicious meat that many of us can’t resist.
Whether it’s paired with eggs for breakfast or added to a sandwich for lunch, bacon has become a staple in many people’s diets.
But what does this beloved meat do to our bodies? Is it as harmful as some health professionals claim, or can we indulge in moderation without any major consequences?
In this article, we’ll explore the health effects of bacon and what you need to know before adding it to your next meal.
So sit back, relax, and let’s dive into the sizzling world of bacon.
What Bacon Does To Your Body?
Bacon is a high-fat meat that is typically made from pork belly. It’s a popular food item that is enjoyed by many, but it’s important to understand the health effects of consuming bacon.
One of the main concerns with bacon is its high sodium content. Consuming too much sodium can lead to high blood pressure, which in turn can increase the risk of stroke and heart disease. Additionally, diets high in saturated fat have been associated with an increased risk of heart disease.
Bacon is also often treated with nitrates or nitrites, which are chemicals added to preserve shelf life and enhance color. Diets high in processed meats have been linked to chronic health conditions including migraines, asthma, heart failure, kidney disease, and several types of cancer.
Even bacon labeled as “uncured” or “no nitrate or nitrite added” can still contain high levels of these potentially harmful chemicals. This is because these products are often treated with celery juice or celery powder, which naturally contain high levels of nitrates.
While the health effects of consuming bacon are not entirely clear, it’s important to consume it in moderation. The American Institute for Cancer Research recommends eating no more than 18 ounces of red meat per week.
The Nutritional Value Of Bacon
Despite its potential health risks, bacon does contain some nutritional value. A serving size of one medium strip of bacon provides decent amounts of minerals such as iron, magnesium, zinc, and potassium. It also contains vitamins B1, B2, B3, B5, B6, and B12, all of which are essential for various bodily functions.
In addition, bacon is a good source of high-quality animal protein. Protein is a crucial building block in almost every cell in the body and is used to manufacture everything from enzymes to new red blood cells. A 100-gram portion of cooked bacon contains 37 grams of protein.
Bacon also contains selenium, which is a powerful immune-boosting antioxidant that plays a vital role in thyroid gland function and protection from cell damage from free radicals. A serving size of bacon provides 89% of the recommended daily intake for selenium.
Furthermore, bacon is a good source of phosphorus, which is essential for bone health and energy production. A serving size of bacon provides 53% of the recommended daily intake for phosphorus.
While bacon may not be the most nutritious meat option available due to its high sodium content and potential chemical additives, it can still provide some nutritional benefits when consumed in moderation.
The Health Risks Of Eating Bacon
Eating bacon can pose several health risks, including an increased risk of high blood pressure, heart disease, and several types of cancer. Bacon is high in sodium, which can lead to high blood pressure and an increased risk of stroke and heart disease. Diets high in saturated fat, which are present in bacon, have been associated with an increased risk of heart disease.
Bacon is often treated with nitrates or nitrites, which are chemicals added to preserve shelf life and enhance color. These chemicals have been linked to chronic health conditions such as migraines, asthma, heart failure, kidney disease, and several types of cancer. Even bacon labeled as “uncured” or “no nitrate or nitrite added” can still contain high levels of these potentially harmful chemicals.
The World Health Organization has classified bacon as a Group 1 carcinogen, which means it’s known to cause cancer. Bacon contains nitrates and nitrites that can form cancer-causing compounds. Eating processed meat increases your risk of colon and stomach cancer, as well as prostate cancer and pancreatic cancer.
While consuming a small amount of bacon occasionally is unlikely to harm you, it’s important to consume it in moderation. The American Institute for Cancer Research recommends eating no more than 18 ounces of red meat per week. It’s also important to balance your diet with lots of fresh produce, whole grains, and other lean proteins to minimize the health risks associated with consuming bacon.
The Connection Between Bacon And Cancer
Processed meats like bacon have been classified as Group 1 carcinogens by the World Health Organization, meaning they are known to cause cancer. This is due to the presence of several potentially harmful chemicals, including nitrates, nitrites, polycyclic aromatic hydrocarbons (PAHs), heterocyclic amines (HCAs), and advanced glycation end products (AGEs).
Nitrites are commonly used in bacon to preserve shelf life and enhance color. However, when nitrites are consumed, they can be converted into N-nitroso compounds (NOCs) in the stomach, which have been linked to cancer. While some bacon products are now advertised as “nitrite-free,” they may still contain vegetable sources of nitrites that can be converted into NOCs.
In addition to nitrites, frying bacon can also generate HCAs and AGEs, which are two other major groups of carcinogens. HCAs are formed when meat is cooked at high temperatures, such as when frying or grilling under a direct flame. AGEs are also produced by a chemical process called the Maillard reaction, which occurs when foods rich in proteins and sugars are cooked at high temperatures.
Consuming processed meats like bacon has been linked to an increased risk of several types of cancer, including colorectal cancer, stomach cancer, and lung cancer. The American Institute for Cancer Research recommends limiting red meat consumption to no more than 18 ounces per week to reduce the risk of cancer.
While it may not be necessary to completely eliminate bacon from your diet, it’s important to consume it in moderation and choose cooking methods that minimize the formation of harmful chemicals. For example, lightly browning bacon has been shown to have only one-tenth the amount of HCAs compared to well-cooked bacon. Cooking methods that result in little browning, such as microwaving or baking, may also reduce the formation of HCAs and AGEs. Finally, choosing cooking oils rich in antioxidants, such as extra virgin olive oil, may help lower the risk of cancer compared to using oils with lower levels of antioxidants.
How Much Bacon Is Too Much?
According to a study by the University of Zurich, consuming more than 20 grams of processed meat a day, which is equivalent to one thin strip of bacon or slice of ham, can increase the risk of premature death from stroke, cancer, or a myocardial infarction. The study found that those who consumed the most processed meats, such as bacon, salami, and sausages, were 44% more likely to die prematurely for any reason than those who ate little of these meats.
The high mortality risk associated with consuming processed meats is attributed to the salt, smoke, and nitrates that make preserved meats so tasty. These meats also have high amounts of unhealthy fats; some sausages are 50% fat. Additionally, diets high in saturated fat have been associated with an increased risk of heart disease.
To limit the risks associated with consuming bacon and other processed meats, it’s recommended to limit meat intake to about 300 to 600 grams a week. This means that it’s fine to eat bacon and sausages but not in high amounts and not every day. The American Institute for Cancer Research recommends eating no more than 18 ounces of red meat per week.
It’s important to note that other lifestyle choices also play a part in increasing mortality risk. For example, the processed meat consumers in the study tended to eat fewer fruits and vegetables and were more likely to smoke, drink, and not exercise. Therefore, it’s essential to maintain a balanced diet and engage in regular physical activity to reduce the risk of chronic health conditions.
Healthy Alternatives To Bacon
If you’re looking for a healthier alternative to bacon, there are several options to consider. One option is tempeh, which is made from fermented soybeans and has a meaty texture with a smoky flavor. It’s also lower in fat and calories than pork bacon.
Another alternative is prosciutto, which is a type of Italian ham that is air-dried and salt-cured. It has a similar salty and savory flavor to bacon, but it’s lower in fat and calories.
Mushrooms can also be used as a bacon substitute due to their meaty texture and ability to absorb flavors. Coconut bacon bits are another option that provides a similar salty and savory taste with less fat and cholesterol.
For those who don’t eat meat, tofurky is a great alternative made from fermented soy with added smoky flavors. Other vegetarian options include seitan or textured vegetable protein (TVP) which can be seasoned to mimic the flavor of bacon.
It’s important to remember that these alternatives may not have the exact same taste or texture as bacon, but they can provide a similar flavor profile while being lower in sodium, fat, and cholesterol.