Bacon is a beloved breakfast food for many, adding a savory, salty, smoky flavor to everything from eggs to burgers and sandwiches. However, over the past few years, bacon has come under scrutiny for potential negative impacts on health If you’re a bacon lover, you may be wondering what exactly does bacon do to my body?
In this article, we’ll explore the effects of bacon on your health. While an occasional slice of bacon likely won’t harm you, regularly eating bacon can increase your risk for certain chronic diseases and conditions. Understanding how bacon impacts your body can help you make informed decisions about your consumption.
Why is Bacon Considered Unhealthy?
Bacon falls into a category of meats known as processed meats. Processed meats are meats that have been cured smoked salted, or preserved in some way. Other examples include hot dogs, salami, pepperoni, and deli meats.
Research has found links between eating processed meats like bacon and negative health outcomes. For example, a large 2020 study published in BMC Medicine reviewed data from over 448,000 people across Europe. It found that eating more than 2 servings (about 4 slices) of processed meat per week was associated with a 44% higher risk of heart disease and a 52% higher risk of death from any cause.
Several compounds found in bacon have been implicated in its unhealthy reputation:
Saturated Fat
- Bacon is very high in saturated fat, containing about 5 grams per 3 slices. Saturated fat raises LDL (“bad”) cholesterol levels in the blood, increasing heart disease risk.
Sodium
- Each slice of bacon contains over 100mg sodium. Too much sodium can increase blood pressure, putting strain on the heart.
Nitrates/Nitrites
- These preservatives used in bacon can form compounds that damage cells and lead to cancer.
Heterocyclic Amines
- Created when meat is cooked at high temps, these chemical compounds may contribute to cancer risk.
The bacon-cancer link
Perhaps the most concerning potential impact of bacon is increased cancer risk. In 2015, the World Health Organization (WHO) classified processed meat including bacon as a Group 1 carcinogen. This means there is strong evidence that processed meats cause cancer in humans.
Specifically, eating processed meat is associated with higher risks of:
- Colorectal cancer: A 2018 meta-analysis found eating 50g processed meat per day (about 2 strips bacon) was linked to an 18% increase in risk.
- Stomach cancer: A meta-analysis found eating 50g processed meat per day was associated with a 15-20% increase in stomach cancer risk.
- Pancreatic, prostate & breast cancers have also been linked with processed meat consumption.
While the exact mechanisms aren’t fully understood, compounds like heterocyclic amines are likely contributors to cancer formation.
Impacts on Heart Health
As mentioned earlier, the saturated fat and sodium in bacon aren’t doing your heart any favors. Here’s a closer look at findings on bacon and heart health:
- A 2012 analysis of over 1 million people found that eating 50g of processed meat daily was linked to a 42% higher risk of heart disease and a 19% higher risk of diabetes.
- Another large study on processed meat consumption linked it to a 16% higher risk of stroke.
- The sodium and saturated fat in bacon can raise blood pressure and “bad” LDL cholesterol, increasing risks for heart attack and stroke.
Other Potential Health Effects
Research reveals other concerning impacts linked to eating bacon:
- A 2020 study linked eating just 1 serving of processed meat a day to a 44% higher dementia risk. Nitrites may contribute to inflammation, damaging the brain.
- Eating processed meats is associated with a 29% higher risk of chronic obstructive pulmonary disease (COPD), due to inflammation.
- Compounds in processed meats may trigger migraines in those prone to headaches.
As you can see, regularly eating bacon is linked to substantial health risks. While most studies focus on the dangers of eating processed meat daily or in large amounts, even occasional bacon can be problematic. The American Institute for Cancer Research (AICR) recommends avoiding all processed meat for cancer prevention.
What About Turkey or “Uncured” Bacon?
With the health risks of regular pork bacon established, some choose turkey or “uncured” bacon as alternatives. However, these options also come with concerns:
Turkey bacon still goes through a curing process and contains concerning preservatives like sodium nitrite. And it’s often in sodium than pork bacon.
“Uncured” bacon uses preservatives like celery powder, which naturally contains nitrates that convert to nitrites. So these products don’t eliminate nitrosamine cancer risks.
While arguably better than regular bacon, turkey and uncured bacon options still carry health risks. Moderation is key if you choose to consume them.
Tips For Healthier Bacon Consumption
Hopefully this article hasn’t ruined your love of bacon entirely! An occasional slice here and there likely won’t harm your health. However, it’s wise to limit bacon for optimal wellness.
Here are tips for healthier bacon consumption:
- Choose turkey or uncured bacon for less saturated fat – but still limit intake.
- Opt for center-cut bacon with less fat around the edges.
- Bake bacon in the oven on a rack to allow fat to drain off.
- Microwave bacon between paper towels to absorb grease.
- Blot cooked bacon with a paper towel to remove excess grease.
- Measure portion sizes with kitchen scale or measuring cups. Stick to serving sizes of 2-3 slices max.
- Incorporate more plant proteins like beans, lentils, tofu in place of some meat.
- Load up sandwiches and burgers with extra veggies to cut back on bacon.
- Find recipes using bacon as a flavoring rather than focus of the dish.
- Skip bacon for breakfast – stick to oatmeal, Greek yogurt and fruit instead.
The Bottom Line
Bacon may taste delicious, but ample research shows links between its regular consumption and increased risk of chronic diseases. Saturated fat, sodium, nitrites and other compounds likely contribute to conditions like heart disease and cancer.
If you currently eat bacon every day, consider cutting back substantially. Follow portion control and preparation tips to moderate your intake. Focus on incorporating more protective, plant-based foods into your diet.
With some care and restraint, it’s possible to occasionally enjoy bacon while minimizing associated health risks. But regular overconsumption is best avoided for optimal wellness. At the end of the day, your long-term health is more valuable than any quick bacon fix.
Bacon Is Fairly Nutritious
Meat tends to be very nutritious and bacon is no exception. A typical 3.5-ounce (100-gram) portion of cooked bacon contains (8):
- 37 grams of high-quality animal protein
- Vitamins B1, B2, B3, B5, B6 and B12
- 89% of the RDA for selenium
- 53% of the RDA for phosphorus
- Decent amounts of the minerals iron, magnesium, zinc and potassium
However, all nutrients found in bacon are also found in other, less processed pork products.
Here’s What Happens To Your Body When You Eat Bacon Every Day
Is Bacon bad for You?
Bacon is high in saturated fat and cholesterol, which are not as harmful as previously believed. Also, the typical serving size of bacon is small. Meat tends to be very nutritious and bacon is no exception. A typical 3.5-ounce (100-gram) portion of cooked bacon contains ( 8 ):
Can one eat bacon with diverticulosis?
You can eat bacon with diverticulosis, but it is not the most recommended. In a person with diverticulosis, it is recommended to consume foods with soluble fiber such as vegetables, fruits, whole grains, and legumes.
Is Bacon a health food?
As a processed meat, bacon is not what most experts would consider a health food. In fact, the World Health Organization (WHO) declared bacon and other processed meats class one carcinogens, a category of substances known to cause cancer that also includes cigarettes and asbestos.
Does Bacon make you feel satiated?
So, if you particularly enjoy bacon, you may find that eating a small amount helps you to feel satiated. One serving of bacon is not high in calories but is high in sodium. The recommended amount of sodium per day is 2,300 milligrams.
Is Bacon good for your brain?
B vitamins like those found in small amounts in bacon help your body process the foods you eat into energy. B vitamins also are important in forming red blood cells. But other, healthier foods have these vitamins too, including leafy greens, fish, and beans. Brain health
Is Bacon a healthy fat?
This is the same fatty acid that olive oil is praised for and generally considered “heart-healthy” ( 1 ). Then about 40% is saturated fat, accompanied by a decent amount of cholesterol. The remaining fat in bacon is 40% saturated and 10% polyunsaturated, accompanied by a decent amount of cholesterol.