Is Bacon Fat Healthier Than Butter? An In-Depth Comparison

With the popularity of high-fat diets like keto, bacon fat has made a comeback as a trendy cooking fat. But is it actually healthier than butter? This article compares butter and bacon fat to determine which is better for your health.

Key Differences Between Butter and Bacon Fat

While both are animal fats, there are some key nutritional differences between butter and bacon fat.

Saturated Fat

• Butter is around 50% saturated fat, while bacon fat is 39% saturated fat. Saturated fats raise LDL cholesterol levels which can increase heart disease risk.

• Based on saturated fat content alone, bacon fat has a slight advantage. However, both should be consumed in moderation.

Monounsaturated Fats

• Butter contains around 30% monounsaturated fats like oleic acid. Bacon fat contains 49% monounsaturated fat.

• Monounsaturated fats help lower LDL cholesterol and triglyceride levels when replacing saturated fats Bacon fat wins in this category

Smoke Point

• Butter has a low smoke point of 302°F while bacon fat’s smoke point is 375°F.

• The higher smoke point makes bacon fat better for high heat cooking like frying. Butter burns easily.

Sodium

• Butter contains trace sodium, whereas bacon contains added sodium from the curing process.

• If watching sodium intake, butter would be preferable over bacon fat.

Potential Benefits of Bacon Fat

Now that we’ve compared the basic nutrition profiles, let’s discuss some of the evidence-based benefits that may be associated with bacon fat:

• Heart health: The high monounsaturated fat content may help lower LDL cholesterol when replacing saturated fats. The oleic acid may also help reduce inflammation.

• Better blood sugar control: Some research indicates the monounsaturated fats in bacon fat may help reduce insulin resistance compared to saturated fats. This could support blood sugar management.

• Nutrient absorption: Bacon fat aids the absorption of fat-soluble vitamins A, D, E and K. Use it for cooking veggies containing these vitamins.

• Keto-friendly: With zero carbs and high fat, bacon grease fits low carb, high fat diets. Use it for fat bombs, sauces, cooking oils.

• Cooking benefits: The high smoke point and meaty flavor make bacon fat a tasty cooking fat for frying, roasting, sautéing, etc.

Potential Concerns with Eating Bacon Fat

However, there are some potential downsides of eating bacon fat frequently:

• Heme iron and cancer: Heme iron in bacon could potentially increase digestive tract cancers. More research is needed on cancer risk.

• High calorie density: Like all fats, bacon grease packs over 100 calories per tablespoon. Portion control is key.

• Processed meat concerns: Bacon contains nitrates/nitrites and is considered a processed meat which may increase cancer and diabetes risk.

• Gut health: Saturated fats may negatively impact gut microbiome. Balance bacon fat with foods that support gut health.

• Sodium intake: The sodium used to cure bacon can quickly add up if regularly cooking with bacon grease.

Is Animal Fat Better Than Vegetable Oils?

Many wonder if animal fats like lard, tallow or butter are healthier cooking options than vegetable/seed oils like soybean, corn and canola oil.

There are pros and cons to consider with each type of oil:

Benefits of animal fats

• Higher in vitamins A, D, E, K
• More stable at high heat
• Provide fatty acid diversity

Benefits of plant-based oils

• No cholesterol
• More polyunsaturated fats (can help lower LDL)
• Generally lower in saturated fat

Experts suggest limiting all fats to 25-35% of total daily calories and aiming for a balance of different fat sources like olive oil, avocado oil, nuts, seeds, fatty fish, along with moderate amounts of animal fats.

Tips for Cooking with Bacon Grease

If you’d like to keep bacon fat on hand for cooking, here are some tips:

• Store cooled bacon fat in an airtight container in the fridge up to 1 month. For longer storage, freeze it.

• Add a tablespoon into veggies, potatoes or meats when roasting for added moisture and smoky flavor.

• Use in moderation similar to oils when sautéing or pan-frying foods.

• Mix a spoonful into hamburger patties, biscuit doughs, compound butters.

• Limit using bacon fat to 1-2 times per week as part of a varied, balanced diet.

The Bottom Line

Overall, butter and bacon fat are comparable when consumed in moderation as part of a healthy diet. Bacon fat offers some potential benefits related to its monounsaturated fat content if replacing saturated fats. But concerns about sodium, nitrates and heme iron are also valid.

Aim to get a balance of different fats from nuts, seeds, olive oil, avocados, fatty fish, along with moderate amounts of animal fats like bacon fat and butter. Focus on whole, nutrient-dense foods and avoid going overboard with any one specific fat source. This balanced approach provides the healthiest fat intake.