Is Eating Bacon, Egg, and Cheese Bad For You?

This tasty a.m. favorite can be as nutritious as it is convenient if you follow some expert advice.

Along with a great cup of coffee, breakfast sandwiches are one of the few things that can make someone who usually sleeps late think about getting up early. As far as a. m. meals go, they’re a classic for a reason.

A registered dietitian in Kalamazoo, Michigan, named Holly Klamer, RDN, says that breakfast sandwiches are popular because they are quick and easy to eat on the go. “They are high in protein, so they keep you feeling full for a long time. ”.

Most of the time, that protein comes from eggs, meat (usually sausage or bacon), and cheese, all spread out on a bagel, English muffin, or some other kind of bread. Delicious as it may be, the typical breakfast sandwich doesn’t exactly scream health food.

“Breakfast sandwiches are notorious for not being a healthy food,” Klamer says. “They tend to be high in calories and saturated fat and low in fiber. ”.

But there’s no reason to write them off completely. “The good news is they can be made healthier by tweaking some ingredients,” Klamer says.

If you do that, you’ll have a healthier breakfast sandwich that wakes you up instead of making you feel tired. Trista Best, RD, MPH, consultant for Balance One Supplements (a company that sells supplements) in Dalton, Georgia, says, “The first meal of the day really sets the tone for how the rest of your meals are likely to go.”

Bacon egg and cheese sandwiches are a beloved breakfast staple for many people. However, with the recent focus on healthy eating, some have questioned if this classic combo is actually bad for your health. In this article, we’ll take an in-depth look at the nutritional pros and cons of eating bacon, egg, and cheese sandwiches regularly.

A Closer Look at the Ingredients

First, let’s break down the components of a bacon, egg, and cheese sandwich and see what each one brings to the table, nutritionally speaking.

Bacon

Bacon is often vilified for being high in saturated fat and sodium It’s true that the saturated fat and sodium levels can be high depending on the type of bacon For example, just two slices of pan-fried bacon can have around 5 grams of saturated fat and 350 mg of sodium.

However, bacon also provides some nutritional positives. It contains high quality protein to help keep you full and satisfied. Bacon is also a great source of B vitamins like niacin, vitamin B6, and vitamin B12. These B vitamins help support energy metabolism and brain health. The iron, zinc, magnesium, and potassium in bacon are minerals that play vital roles in the body as well.

Eggs

Eggs are one of the most nutritious foods you can eat They provide an excellent combination of protein, healthy fats, vitamins, minerals, and antioxidants Just one large egg contains about 6 grams of protein and 5 grams of healthy monounsaturated and polyunsaturated fats. Eggs are also one of the best dietary sources of choline, an essential nutrient for brain function. They also contain lutein and zeaxanthin antioxidants that support eye health.

The key is to eat eggs in moderation as part of a balanced diet. Recent research has shown dietary cholesterol has less of an impact on blood cholesterol levels than previously thought.

Cheese

Cheese can be a healthy addition when consumed in moderation. It provides protein, calcium, phosphorus, zinc, vitamin A, and vitamin B12. Calcium and phosphorus help strengthen bones and teeth. The protein also helps with satiety.

However, cheese can be high in sodium and saturated fat in some cases, like with full-fat American cheese. Watch the portions when adding higher fat cheeses to your sandwiches. Opt for low-moisture, part-skim mozzarella or Swiss cheese to limit fat and calories while still getting some of cheese’s nutritional benefits.

Potential Benefits of Bacon, Egg, and Cheese Sandwiches

Now that we see the basic nutritional profile of each component, let’s discuss some of the potential benefits this savory sandwich combo could provide:

High quality protein for satiety: With approx. 12-15 grams of protein total, a bacon, egg, and cheese sandwich can help you feel full and satisfied for hours. The combo of animal and vegetal proteins is great for supporting energy levels.
Nutrient density: From the protein and healthy fats to the ample B vitamins, antioxidants, and minerals, you get loads of nutrition in one handheld sandwich. It beats out sugary breakfast options.
Convenience: This sandwich takes little time to make, especially if precooked bacon is used. It provides a quick, portable breakfast you can eat on-the-go.
Versatility: Don’t limit yourself to just bacon and eggs. Switch up the proteins by using ham, sausage, smoked salmon, or avocado. Use different cheeses like cheddar, pepper jack, or provolone. Add veggies too!
Keto-friendly: With zero carbs from bread, a bacon, egg, and cheese sandwich is a great low-carb option for keto and low-carb lifestyles. The high fat can also help increase satiety.

Potential Drawbacks of Eating Them Regularly

However, regularly eating bacon, egg, and cheese sandwiches, especially from fast food places or delis, does come with some potential downsides:

High in saturated fat and sodium: As mentioned, the saturated fat and sodium content can quickly add up and exceed recommended daily limits when eating these sandwiches frequently. Too much is linked to high blood pressure and other health risks.
Lacking in fiber: There is little to no fiber in bacon, eggs, and cheese, which may lead to digestive issues if making this a regular habit. Fiber is important for digestive and heart health.
Risk of processed meats: Frequently eating processed meats like bacon has been linked in studies to increased risk of heart disease, diabetes, and colon cancer. Fresh bacon in moderation is likely fine, but processed bacon is riskier.
Nutritional deficiencies: If eating this sandwich for breakfast prevents you from getting enough fruits, veggies, and whole grains, you may become deficient in vitamins, minerals, and antioxidants over time.
High calories: A jumbo fast food bacon, egg, and cheese can have up to 50% of your daily recommended calories. They aren’t incredibly filling given the high calorie density.

Healthy Modifications to Make

If you love bacon, egg, and cheese sandwiches and want to enjoy them more regularly, there are some healthy modifications you can make:

Choose leaner bacon or turkey bacon to reduce saturated fat and sodium.
Use just 1 slice of bacon or ham per sandwich instead of 2-3 slices to limit sodium and nitrates.
Opt for low-fat cheese to trim calories and saturated fat.
Add veggies like spinach, tomato, onion, avocado to boost fiber, vitamin, mineral, and antioxidant intake.
Use just 1 egg and add mashed avocado to cut cholesterol while keeping it creamy.
Opt for whole grain bread, English muffin, or sandwich thin for more fiber.
Limit fast food versions and instead make them at home where you control the ingredients.
Enjoy as a treat 1-2 times per week rather than a daily habit. Have oatmeal or yogurt some days instead for variety.

The Verdict

Overall, having a bacon, egg, and cheese sandwich occasionally is perfectly fine for most people and can be a nutrient-dense choice when made right. However, having them too frequently may lead to excessive saturated fat, sodium, and calories which could negatively impact heart health.

To enjoy them more regularly, opt for healthier modifications like using leaner meats, adding veggies, controlling portions, and limiting to 1-2 times per week. Pair it with other nutritious foods and get active to maintain good health. Moderation and variety are key when incorporating this breakfast favorite into a balanced diet.

is bacon egg and cheese bad for you

Maximize Your Bread’s Nutrition

If you have the option to choose what’s holding the sandwich together, go for a whole-grain English muffin or whole-grain bread rather than croissants, bagels, or white bread. That’ll deliver a fiber boost, Klamer says. Two slices of whole-grain bread have 6 g of fiber, while the same serving of white bread has 1.3 g, according to the USDA. Fiber is important to fill you up, per the Mayo Clinic. A high-fiber diet is associated with weight loss, regardless of macronutrient and caloric intake, according to a study.

Most of the time, vegetables aren’t served at breakfast, but Best says that breakfast sandwiches are a great way to add them. “Toppings are the best way to make your sandwich nutrient-dense rather than calorie-dense. ” She recommends sautéed or grilled vegetables like spinach, peppers, onions, and mushrooms. Avocados are another tasty addition. Best says that the healthy fats in avocados make your sandwich fuller without adding extra meat. Also, avocado is good for you. According to the Cleveland Clinic, its heart-healthy monounsaturated fat lowers LDL (“bad”) cholesterol and can lower the risk of heart disease and stroke.

Choose Lean Meat

Instead of beef or pork sausage or bacon, opt for turkey bacon or turkey sausage to save fat and calories, Klamer says. According to the U.S. Department of Agriculture (USDA), one pork sausage patty has 19 grams (g) of fat and 210 calories. The same serving of turkey sausage, on the other hand, has 6 g of fat and 99 calories, according to USDA data.

There is a plant-based option that you might want to pick. You can get it on breakfast sandwiches at Burger King and Starbucks. The American Heart Association says that eating less meat can lower your risk of heart disease, stroke, obesity, high blood pressure, high cholesterol, type 2 diabetes, and many cancers. However, these benefits won’t always help you lose weight. “Surprisingly, meatless sausage can actually be similar to regular sausage in calories and fat content,” Klamer says. “This ‘meat’ may also be higher in sodium compared with regular sausage. As an example, Starbucks’ meatless sausage breakfast sandwich has 420 calories, 22 grams of fat (8 grams of saturated fat), and 800 milligrams (mg) of sodium. The regular sausage breakfast sandwich, on the other hand, has 480 calories, 29 grams of fat (10 grams of saturated fat), and 890 mg of sodium.

What’s So Bad about BACON? (Truth about Bacon Safety) 2024

Is Bacon bad for You?

The main concern about bacon is its high levels of saturated fat and sodium, says Kristen Smith, RD, also a spokesperson for the AND. A diet high in saturated fat and sodium is linked to heart disease, high blood pressure, type 2 diabetes, and obesity, per the National Heart, Lung, and Blood Institute.

Is cheese bad for you?

Cheese is wonderful food! It is a source of protein, calcium, a vitamin B12 and brings important health benefits. It is useful in regulating intestinal transit, weight management, and strengthening bones and teeth and is very important in human development. This food deserves to be present in a healthy and balanced diet, but be careful, avoid those fatty cheeses, full of dyes, and that does not give you confidence that they are healthy food.

Are bacon and eggs healthy?

When eaten in moderation, bacon and eggs can be a healthy part of a balanced diet. Bacon and eggs are a classic old-school breakfast — and for good reason. Starting your day off with protein helps regulate your blood sugar after your long night’s fast and keeps you full for longer, while the protein helps feed and maintain your lean muscle tissue.

Should you eat bacon and eggs for breakfast?

The calories and saturated fat in bacon might give you pause, but indulging in bacon and eggs for breakfast a few times a week can definitely be part of a healthy, hearty diet. Find out more about the nutrition breakdown of bacon and eggs on a calorie counter.

Does Bacon raise cholesterol?

The amount gets even taller if you pile on carbohydrates like biscuits. “Bacon tastes fantastic but it’s high in salt and it’ll drive up your blood pressure,” he adds. “It’s high in fat and will elevate your cholesterol if it’s consumed frequently. And both of those lead to heart problems.” How much cholesterol is in bacon?

Is Bacon healthy?

Bacon has a high fat content, but some of the fats are actually the healthy kind, according to Chris Gunnars, BSc, writing for Healthline. Bacon contains oleic acid, which is the same kind of heart-healthy essential fatty acid found in avocados.