There’s nothing quite like a crispy bit of bacon to feed that salt craving. However, before you eat that savory treat, should you check again? Yes, pregnant women can eat bacon, but they should probably limit their intake. Bacon is high in fat and salt, so it’s not the healthiest food choice, but they can enjoy fully cooked bacon while they’re pregnant.
That all-important question: how often can a pregnant woman eat bacon? Here are all the facts you need to know about bacon while pregnant.
Pregnancy comes with a lot of dos and don’ts when it comes to food. While some foods like leafy greens, eggs, and yogurt are encouraged, others like unpasteurized cheese, fish high in mercury, and alcohol are off-limits. But what about beloved breakfast foods like bacon and sausage? Can you still enjoy these in moderation, or should they be avoided entirely?
Specifically, many moms-to-be wonder: is turkey bacon safe to eat during pregnancy? The short answer is yes, turkey bacon can be a healthy addition to your pregnancy diet when consumed in moderation. However, there are a few things you need to know before chowing down.
Why You May Be Concerned About Bacon During Pregnancy
There are a few reasons why bacon raises a red flag for some pregnant women
Nitrates/Nitrites
Bacon contains preservatives called nitrates and nitrites that help maintain its color and prolong its shelf life. High levels of these chemicals may be linked to cancer and other health issues when consumed frequently in large amounts. During pregnancy, nitrates/nitrites can also interact with amino acids to form nitrosamines, which are potentially carcinogenic compounds. The FDA limits the amount of nitrates/nitrites allowed in bacon to prevent this reaction.
Pathogens
Raw pork can harbor pathogens like salmonella, listeria, toxoplasma, and E. coli if contaminated during processing. Listeria is especially concerning during pregnancy, as it can cause miscarriage, stillbirth, and other complications. Proper handling and cooking kill these germs and make bacon safe to eat.
Saturated Fat
While dietary fat is important during pregnancy, some women try to limit saturated fat from animal products like bacon. However, bacon can be enjoyed as part of a balanced diet, and the American Heart Association recommends getting 5-6% of total calories from saturated fat.
Sodium
The American Heart Association recommends limiting sodium intake to 1500mg/day during pregnancy to reduce swelling and risk of high blood pressure. Bacon is high in sodium, with a 2-slice serving providing around 350mg.
Is Turkey Bacon Less Risky?
Switching from pork bacon to turkey bacon seems like an easy way to make this breakfast meat safer during pregnancy. But does turkey bacon really pose less risk? Here’s what you need to know:
Nitrates/Nitrites
Turkey bacon contains around 40% less nitrates/nitrites than pork bacon. However, these preservatives are still present and can form carcinogenic compounds when interacting with other molecules. So turkey bacon doesn’t eliminate this concern entirely.
Pathogens
Cooking destroys pathogens in both pork and turkey bacon. However, raw turkey is less likely to be contaminated than raw pork. So if undercooked, turkey bacon may pose a slightly lower risk of foodborne illness.
Saturated Fat
Turkey bacon contains around 25% less saturated fat than pork bacon. The lean turkey meat simply has a better fat profile. So turkey bacon is a better choice for limiting sat fat.
Sodium
Turkey bacon and pork bacon have similar sodium contents, ranging from 300-400mg per serving. So turkey doesn’t offer a clear advantage here.
The Bottom Line
Overall, turkey bacon has a slight edge over pork bacon in terms of nitrates/nitrites, pathogens, and saturated fat. But these advantages aren’t so great as to make turkey bacon completely risk-free during pregnancy. Moderation and proper cooking are still important.
Smart Ways to Enjoy Turkey Bacon While Pregnant
Here are some tips for safely incorporating turkey bacon into your pregnancy diet:
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Read labels and choose low-sodium, nitrate/nitrite-free options when possible. This further reduces any associated risks. Applegate and Wellshire Farms make good nitrate-free turkey bacons.
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Limit yourself to 2-3 servings per week. This prevents overdoing it on sodium, sat fat, and any residual nitrates/nitrites.
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Cook thoroughly until crispy. Ensure turkey bacon reaches 165°F internally to kill any potential pathogens. Overcooking also reduces nitrosamine formation.
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Avoid undercooked turkey bacon like in eggs benedict or turkey BLTs. Stick to preparations where it gets cooked through.
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Pair with low-sodium foods like avocado, tomato, lettuce, and whole grain bread or toast. This balances out the saltiness.
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Drink plenty of water to offset the sodium and stay hydrated. Dehydration during pregnancy can cause issues like headaches, dizziness and nausea.
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Pay attention to symptoms. If you experience persistent nausea, vomiting or diarrhea after eating turkey bacon, it may indicate food poisoning. Seek medical care.
Healthy Alternatives to Bacon During Pregnancy
If you decide to nix bacon altogether, don’t worry – you have plenty of options for a satisfying protein-packed breakfast! Here are some ideas:
- Scrambled, hard-boiled, or poached eggs
- Greek yogurt with fruit and nuts
- Oatmeal with nuts, chia seeds, nut butter
- Avocado toast on whole grain bread
- Veggie omelet with spinach, tomato, onions
- Baked beans with whole grain toast
- Smoked salmon with avocado and whole grain crackers
- Tofu “egg” scrambles with veggies
- Nut-based breakfast sausages like almond or soy
The key is choosing unprocessed proteins high in nutrients like protein, healthy fats, vitamins and minerals. This nourishes you and baby without the additives found in bacon.
Trust Your Instincts
At the end of the day, every pregnancy is unique. Listen to your body and instincts to determine what’s right for you. If turkey bacon sounds appetizing and you’ve taken the proper precautions, then there’s no reason to deny an occasional craving. But if you have any nagging worries, it’s fine to play it safe and avoid it too. Pregnancy lasts 9 months – there’s plenty of time to enjoy turkey bacon again afterward!
Can pregnant women eat uncured bacon?
If the big concern is around nitrates, can you worry less about eating uncured bacon?
Uncured bacon is still cured, but using natural preservatives.
It still contains high levels of fat and sodium though, so should be eaten in moderation.
Are there any other foods you can eat instead of bacon for now? Let’s take a look.
Is bacon safe during pregnancy?
Yes, bacon is safe to eat while pregnant.
However, there are some caveats.
It’s important to store, handle, and cook the bacon the right way to keep those sneaky bugs out of deli meat treats.
Yup, we’re talking bacteria.
To ensure your bacon is safe to eat:
- As soon as you buy it, put it in the fridge or freezer.
- Use hot soapy water to wash your hands well before touching the bacon and again after touching raw meat.
- To avoid cross-contamination, make sure that any tools you use, like a cutting board or knife, are also clean.
- Cook the bacon until it’s crispy. The crispier the better. Seriously. The heat will kill bacteria. .
What else should you keep in mind? Well, it goes without saying that bacon isn’t quite a health food.
Even though it has a lot of protein and some B vitamins, it also has a lot of salt, cholesterol, and saturated fats.
So how frequently can a pregnant woman eat bacon?
Whether you’re pregnant or not, bacon should be an occasional treat rather than a daily go-to.
It might be best to stay away from bacon for the next nine months if you have a higher chance of getting heart disease, high cholesterol, or pre-eclampsia.
The other thing to remember in your BLT-craving haze is that bacon is a processed meat.
It’s preserved or cured using (usually) a whole bunch of things like salt, spices, and sometimes sodium nitrate.
Nitrate and nitrites are chemicals used to preserve meat and prevent it from turning an off-putting color.
Nitrate and pregnancy don’t generally go well together, with some sources saying to avoid nitrates altogether as they can be potential sources of cancer and pose a health risk to mama and baby.
So again, perhaps best to exercise some portion control…
Turkey bacon: How healthy is it really?
Can you eat bacon while pregnant?
Yes, bacon is safe to eat while pregnant. However, there are some caveats. The bacon must be stored, handled, and cooked properly to avoid those tricky pests that like to linger in many a deli meat treat. Yup, we’re talking bacteria. To ensure your bacon is safe to eat: Store it in the refrigerator or freezer as soon as you buy it.
Is it safe to eat crab meat during pregnancy?
It is safe to eat crab meat during pregnancy as long as it comes from a reliable source, with appropriate hygienic and sanitary conditions for pre-preparation, preparation and packaging of this food.
Are bacon bits safe during pregnancy?
Bacon bits are best made yourself (see ideas above) but there are also commercially made bacon bits available in stores. Commercially-made bacon bits are pregnancy safe if they’re the canned/non-refrigerated kind. If they’re 100% bacon bits in a fridge (like the Oscar Mayer ones), treat them as you would whole bacon slices and heat them first.
Is Bacon a carcinogen if you’re pregnant?
This classifies it as a carcinogen, the effects of which are heightened for pregnant people. “The consumption of bacon, hot dogs, pastrami, and lunch meats, even prior to conception in women, increases the risk of childhood cancers, autism, and brain tumors in their offspring,” Dr. Fuhrman told POPSUGAR.
Why is Bacon important during pregnancy?
Hormone regulation is especially important in pregnant people, particularly during the first trimester, in which HCG hormones — the ones that your body produces to maintain the pregnancy — are at their highest. “When you eat a lot of bacon, it pushes up hormones, fat storage hormones, and growth hormones like IGF-1 ,” Dr. Fuhrman said.
Can you eat cheese & bacon rolls during pregnancy?
Cheese and bacon rolls, sandwiches and croissants are all safe to eat in pregnancy. If you haven’t made the cheese and bacon roll yourself, make sure it’s heated until hot. This makes both the cheese and the bacon safer to eat in pregnancy, as the heat will kill any harmful bacteria present.