Bacon and sausage are two breakfast staples that many of us can’t resist. But with all the talk about processed meats and their potential health risks, it’s hard to know which one is worse for you.
Are you better off indulging in crispy bacon or savoring a juicy sausage patty? In this article, we’ll take a closer look at the nutritional content of both meats and explore the pros and cons of each.
So, grab a cup of coffee and let’s dive in to find out which one comes out on top!
What Is Worse Bacon Or Sausage?
When it comes to choosing between bacon and sausage, the answer isn’t as clear-cut as you might think. Both meats are processed and should be consumed in moderation. However, there are some differences in their nutritional content that may sway your decision.
In terms of protein, both bacon and sausage are good sources. Two rashers of bacon contain an average of 16.2g of protein, while two sausages with 97% pork content contain 22g of protein. However, both meats also have high levels of fat. Two rashers of bacon have 7.6g of fat, with 2.5g being saturated fat. Two sausages contain 18.8g of fat, with 9.2g being saturated fat.
But it’s not all bad news for bacon lovers. Around half of the fat found in bacon is monounsaturated, which can help reduce blood pressure and the risk of cardiovascular disease. On the other hand, sausages can be made from a mix of meat and byproducts like heart, kidney, and liver, which can concentrate toxins if the animal was exposed to fertilizers or environmental toxins.
When it comes to calories, two slices of pan-fried bacon contain about 80-90 calories, while a serving of sausage typically contains 100 calories per patty or 170 calories per serving of links.
Both bacon and sausage have been linked to an increased risk of cancer, so it’s important to consume them in moderation. Nutritionists suggest that eating meat once a day combined with plenty of fruits, vegetables, and cereal fiber, plus exercise and weight control, will allow for a low risk of colorectal cancer and a more balanced diet.
The Nutritional Content Of Bacon
Bacon is a popular breakfast food that is enjoyed by many families on weekends. It is made from cured meat from the belly of a pig and is known for its savory and smoky flavor. The nutritional content of bacon varies depending on the serving size and cooking method.
A medium slice of bacon (yield after cooking) contains 0.1g total carbs, 0.1g net carbs, 3.3g fat, 3g protein, and 43 calories. It also provides small amounts of vitamins and minerals, such as calcium, iron, and vitamin A.
Despite its reputation as a fatty and greasy food, bacon can be a good source of high-quality animal protein. A 3.5-ounce (100-gram) portion of cooked bacon contains 37 grams of protein and several vitamins, including B1, B2, B3, B5, B6, and B12. It also provides 89% of the recommended daily intake (RDI) for selenium and 53% of the RDI for phosphorus.
However, like other processed meats, bacon should be consumed in moderation due to its high levels of sodium and saturated fat. Three slices of bacon contain about 123 calories and 9.3 grams of fat, with 3 grams being saturated fat. Excessive consumption of saturated fat can increase the risk of heart disease and other health problems.
The Nutritional Content Of Sausage
Sausage is a meat product that is high in protein, but it is also high in fat. The fat content in sausage helps keep the meat moist during cooking. The nutritional content of sausage can vary depending on the type of meat used and any added ingredients. For example, a 3.5-ounce serving of pork sausage contains approximately 268 calories, 18 grams of fat, and 27 grams of protein.
Sausage can also contain high levels of sodium, which is a concern for individuals with high blood pressure or heart disease. For instance, one medium Italian sausage link contains 574mg of sodium. In addition, sausages can be made from a mix of meat and byproducts like heart, kidney, and liver, which can concentrate toxins if the animal was exposed to fertilizers or environmental toxins.
It’s important to note that not all sausages are created equal. In the United States, the contents of sausages are regulated by the Food and Drug Administration (FDA). Breakfast sausages are made from meat and meat byproducts and have no more than 50% fat by weight. Fresh pork sausages may not include pork byproducts and have no more than 50% fat by weight. Italian sausage products comprise at least 85% meat, or a combination of meat and fat. The total fat content cannot be more than 35% of the finished product.
While sausage can be a good source of protein, it’s important to consume it in moderation due to its high fat and sodium content. It’s also important to choose sausages that are made from quality meats and avoid those that contain byproducts or added fillers. As with any food, it’s essential to read nutrition labels carefully and make informed choices about what you eat.
The Health Risks Of Processed Meats
Processed meats like bacon and sausage have been linked to various health risks. According to Dr. Frank Hu, a professor of nutrition and epidemiology, regular consumption of processed meats is detrimental to health and can increase the risk of colorectal cancer, Type 2 diabetes, and cardiovascular disease. Studies have shown that processed meat consumption is associated with an increased risk of chronic diseases like heart disease and cancer. Although these studies are observational in nature and cannot prove that processed meat causes these diseases, the evidence is convincing due to strong and consistent links. Furthermore, studies in animals have shown that eating processed meat raises the risk of bowel cancer.
Processed meats tend to be high in saturated fat, which can raise LDL cholesterol and put individuals at risk of heart disease. Even less fatty versions like turkey bacon come with risks. The largest review of all large-scale studies to date found that red and processed meat increase the risk of heart disease. Processed meat like bacon, ham, and sausages increased the risk by 18% per 50g/day higher intake, while unprocessed red meat like beef, lamb, and pork increased the risk by 9%. The high content of saturated fat in red meat and sodium in processed meat are believed to be the reasons for this increased risk. High intakes of saturated fat increase levels of harmful LDL cholesterol, while excess salt consumption raises blood pressure, both of which are well-established risk factors for coronary heart disease.
The Pros And Cons Of Eating Bacon
Bacon is a popular breakfast food that is loved by many, but it has its pros and cons. On the positive side, bacon contains healthy fats, including monounsaturated and saturated fats. Monounsaturated fats are good for your heart and health, and they make up half of the fat in bacon. The saturated fat in bacon has been linked to heart disease, but studies have not consistently proved this link. Additionally, a regular serving of bacon is relatively small, so if you watch your portion sizes, you won’t overdo your fat intake.
Bacon is also a good source of protein and low in carbs, making it a favorite among those following low-carb or keto diets. It contains essential micronutrients like potassium, selenium, and phosphorus, which support bone health, heart health, muscle strength, and prevent high blood pressure. Bacon is also a fantastic source of B vitamins that support cellular production, brain function, and energy levels.
However, bacon is high in salt due to the curing process. Excessive salt intake may raise blood pressure in people with salt sensitivity and increase the risk of stomach cancer. Processed meats like bacon also contain preservatives like nitrates and nitrites that can form cancer-causing compounds when exposed to high heat. Eating processed meat increases the risk of colon and stomach cancer and dying from all types of cancer.
The Pros And Cons Of Eating Sausage
Sausages are a popular food option across the globe due to their convenience and taste. However, there are both pros and cons to consuming sausage.
On the positive side, sausages are a great source of protein. A serving of sausage can provide up to 22g of protein, which is essential for building and repairing body tissues. Additionally, sausages contain vitamin B-12, which is important for healthy red blood cells and brain function. This vitamin also helps with metabolizing fats and proteins.
On the other hand, sausages are often high in saturated fat, cholesterol, and sodium. These components can lead to an increased risk of heart disease and stroke. Furthermore, sausages have been ranked in the highest possible category as being cancer-causing due to the presence of carcinogens.
It’s also worth noting that not all sausages are created equal. Some sausages may contain added sugars, colorings, and high amounts of nitrates. Chicken sausage, for example, may have fewer drawbacks than pork sausage but can still contain high levels of nitrates.
Which One Is Worse For You?
When it comes to determining which one is worse for you, it’s important to consider the saturated fat and sodium content. Bacon contains less saturated fat than sausage, with around half of the fat being monounsaturated. On the other hand, two sausages contain almost three times as much saturated fat as two rashers of bacon.
Both bacon and sausage are also high in sodium, but bacon takes the lead with a serving containing 1,461 milligrams of sodium compared to a serving of sausage with 665 milligrams. Consuming too much sodium can lead to high blood pressure and an increased risk of heart disease.
Additionally, sausages can be made from a mix of meat and byproducts that may contain toxins if the animal was exposed to fertilizers or environmental toxins. This can increase the risk of consuming harmful chemicals.
