Bacon holds an exalted place in the pantheon of beloved breakfast foods. But health concerns about nitrates, sodium, and saturated fat can make enjoying those savory strips guilt-inducing. This is where “uncured” bacon steps in – often marketed as a healthier alternative to regular cured bacon. But is uncured bacon really better for you? And is it still considered a processed meat? Let’s find out.
What Makes Bacon “Uncured”?
To understand uncured bacon it helps to know how regular cured bacon is made
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Pork bellies are treated with a curing solution containing salt, sugar, sodium nitrite, and other preservatives
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This curing gives bacon its signature pink color, smoky flavor, extended shelf life, and protection against bacteria.
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The nitrites used for curing are approved food additives, but have been linked to increased cancer risk when consumed in excess.
Uncured bacon undergoes a similar curing process but without direct addition of sodium nitrite. Instead, it uses natural sources of nitrite like celery powder or celery juice. Sea salt and other natural herbs and spices are used for flavor.
While the labels suggest uncured bacon is more wholesome, some argue it’s largely a marketing tactic since even natural nitrites carry risks when cooked at high heat or eaten in excess.
Is Uncured Bacon Healthier Than Regular Bacon?
There are a few health factors to consider when comparing cured and uncured bacon:
Sodium
Most bacon is high in sodium content. Uncured bacon preserves with sea salt rather than pure sodium, but the sodium levels end up fairly comparable.
Nitrites
Nitrites from celery and other natural sources aren’t necessarily safer than sodium nitrite in moderation. Cooking any bacon at high temperature produces carcinogens.
Saturated Fat and Calories
Both cured and uncured bacon are high in saturated fat and calories, since they come from fatty pork belly. Uncured bacon has no real advantage here.
Ingredients
Some prefer uncured bacon for its simpler and more natural ingredients list. Whether those extra herbs and spices have health benefits is unclear.
Overall, uncured bacon isn’t significantly lower in sodium, nitrites, or saturated fat compared to cured bacon. It’s arguably marginally better due to its use of sea salt and vegetable powders instead of chemical preservatives. However, eating any bacon in moderation is key.
Is Uncured Bacon Still Considered a Processed Meat?
In general, processed meats include:
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Meats preserved by curing, smoking, salting, or other methods to enhance flavor or improve preservation.
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Products containing preserved meats like hot dogs, sausages, corned beef, jerky, canned meat, and meat-based preparations and sauces.
So is uncured bacon, cured in a more “natural” way, still considered a processed meat?
According to health organizations like the American Institute for Cancer Research and American Cancer Society, the answer is yes – uncured bacon falls under the definition of processed meats.
The World Health Organization also classifies processed meats as “carcinogenic to humans” given evidence linking them to increased colon cancer risk. Their definition encompasses uncured and cured meats preserved via smoking, curing, salting, or with added chemical preservatives.
Therefore, while the curing method might be different, uncured bacon still undergoes a process to preserve and enhance the pork through curing and smoking. That places it firmly in the “processed meat” category from a dietary health perspective.
Should You Avoid Processed Meats Like Bacon Entirely?
The World Health Organization’s 2015 report spurred many alarming headlines that convinced some people to cut out processed meats altogether. But the relationship is more nuanced. Here are a few key insights:
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Processed meat consumption associated with the highest cancer risk was generally over 50g daily, or about 3 strips of bacon. Moderation is key.
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Processed meats alone don’t cause cancer – many lifestyle factors contribute to risk.
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Nutrition experts generally recommend limiting, not eliminating, processed meat intake as part of an overall healthy diet and lifestyle.
Enjoying some uncured or cured bacon occasionally as part of a vegetable-rich meal is unlikely to significantly impact cancer risk on its own. But restricting intake to a few times a month and avoiding burning or charring meats reduces any associated risks.
The Takeaway on Uncured Bacon
While the curing method differs, uncured bacon doesn’t offer clear nutritional or health advantages over cured bacon for most people when eaten in moderation. Both are high in sodium, saturated fat, and nitrites. Both are considered processed meats.
Rather than fixating on curing methods, the healthiest approach is focusing on whole, minimally processed foods like fruits, vegetables, whole grains, and lean proteins as your dietary foundation. Then if you occasionally indulge in bacon, favoring high-quality, uncured or sustainably cured bacon in small servings may be a reasonable compromise. But any bacon should still be considered a processed meat and consumed sparingly as part of an overall balanced diet.
Q: Is uncured bacon healthier or just hype?
A: If you’re a bacon aficionado, you’re probably tempted by that uncured bacon in your grocer’s meat case.
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Uncured bacon is a misnomer. Even though natural nitrates from celery are used to cure (or preserve) it instead of artificial nitrates, that doesn’t mean you should fry up a big stack of it.
Evidence is still conflicting whether plant-based nitrates are less harmful than synthetic sodium nitrite. Cooking bacon at high temperatures releases chemicals that the World Health Organization says increases colon cancer risk, too. So, don’t burn your meat and flip it often while cooking.
If you do decide to have a slice, consider serving it alongside a natural dose of vitamin C found in citrus fruits, bell peppers, broccoli and more. This vitamin C can block formation of carcinogenic substances during those very occasional indulgences.
Be aware that bacon is the dessert of meats. To keep your dietitian happy, you should only eat it on special occasions, make sure it’s cooked right, and serve it with a juicy orange.
Learn more about our editorial process.
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What is uncured bacon?
Uncured bacon is bacon that hasn’t been cured with sodium nitrites. Usually, it’s cured with a form of celery, which contains natural nitrites, along with plain old sea salt and other flavorings like parsley and beet extracts. Since 2020, the FDA requires that uncured bacon has to be labeled “Uncured bacon.
Is it bad to eat processed meat?
Eating small amounts of processed meat on special occasions will not harm your health. However, the evidence from many observational studies suggests that consuming high amounts of processed meat increases the risk of cardiovascular disease and some cancers.
Is Bacon a processed food?
Processed meats such as bacon fall under the category of processed foods. Bacon goes through a curing process where it is soaked in a solution of salt, nitrates and sometimes sugar before being smoked. These processing methods contribute to the characteristic taste of bacon and help preserve its red color.
What is the difference between pumped Bacon and uncured bacon?
There are two methods of curing: pumping and dry-curing. The concentration of nitrites can’t exceed 200 parts per million (ppm) in dry-cured bacon and 120 ppm in pumped bacon, according to the Food Safety and Inspection Service (FSIS). Uncured bacon is bacon that hasn’t been cured with sodium nitrites.
Is uncured bacon healthier than cured bacon?
However, the healthiness of uncured bacon compared to cured bacon is still unclear. Bacon. It’s there calling to you on the restaurant menu, or sizzling on the stovetop, or tempting you in all its fatty goodness from the ever-expanding bacon section of your supermarket. And why is that section ever-expanding?
What is the difference between cured and uncured meat?
Both are cured in the true sense of the word, meaning they are preserved. The use of the labels “cured” and “uncured” on processed meats results from Department of Agriculture labeling regulations. To be called cured, the meat must be processed with synthetic nitrites or nitrates.