Bacon is a delicious and versatile meat that pairs with everything from hamburgers to pancakes. Unfortunately, however, bacon doesnât have the best reputation in the health world.
As a type of pork, bacon falls into the category of processed meat. While bacon is a high-protein food, it also tends to be high in sodium and saturated fat. But is bacon really as bad for you as people say it is? Can bacon be part of a healthy diet? Does bacon change blood sugar or insulin levels?
If you like bacon and have ever thought about whether it’s good for you or why it has a bad reputation, carry on reading!
There are many varieties of bacon that have slightly different nutritional profiles. Bacon can be made from any kind of meat, but the most common type is pork bacon that has been cured and smoked. Here are the most common varieties of bacon:
Canadian bacon, also known as back bacon, is a form of cured and smoked pork that originated in Canada. It’s made from the lean eye of the loin and is rounder in shape compared to traditional sliced bacon. Many people wonder if diabetics can eat Canadian bacon as part of a diabetic diet.
What is Canadian Bacon?
Canadian bacon differs from traditional American bacon in a few key ways
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It comes from the lean loin muscle of the pig’s back, while regular bacon is from the fatty belly.
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It is cured, smoked, and fully cooked, while regular bacon is often just cured and smoked.
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It has a round, ham-like shape vs regular bacon’s long, thin strips.
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It has a leaner nutrition profile,
Due to its lower fat content, Canadian bacon provides less saturated fat per serving compared to regular bacon. It also contains fewer calories on average.
Here is a nutritional comparison of 2 slices (28g) of Canadian bacon vs regular pan-fried bacon:
| Nutrient | Canadian Bacon | Regular Bacon |
|---|---|---|
| Calories | 36 | 43 |
| Fat | 1g | 3g |
| Saturated Fat | 0.4g | 1g |
| Protein | 5g | 3g |
| Carbs | 1g | 0g |
Is Canadian Bacon Good for Diabetics?
For diabetics, the biggest question is how a food impacts blood sugar levels. Canadian bacon is low in carbs, moderate in protein, and low in fat, which makes it a good choice for diabetics.
Here are some of the benefits of Canadian bacon for diabetes management:
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Low carb: With just 1g net carbs per serving, Canadian bacon won’t significantly impact blood sugar.
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High protein: The 5g of protein per serving helps keep you full and satisfied. Protein also blunts the blood sugar response of meals.
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Low fat: The lower fat content compared to regular bacon makes it less likely to cause spikes in blood sugar or cholesterol levels.
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Convenient: Canadian bacon is fully cooked so it’s ready to eat and easy to incorporate into meals and snacks.
Overall, Canadian bacon can be part of a healthy diabetes diet when consumed in moderation. The American Diabetes Association recommends limiting processed meats like Canadian bacon to no more than 1 serving per day.
Tips for Incorporating Canadian Bacon Into a Diabetic Diet
Here are some tips to help diabetics incorporate Canadian bacon healthfully:
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Look for uncured, no sugar added options to limit additives like sugar, nitrates, and preservatives.
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Pair it with low carb foods like eggs, avocado, veggies, or cheese. Avoid pairing with high carb foods like pancakes or biscuits.
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Limit portion sizes to 1-2 slices per meal and opt for leaner cooking methods like baking instead of frying in oil.
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Alternate Canadian bacon with other lean protein sources like skinless chicken, fish, beans, tofu or unprocessed red meat.
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Check your blood sugar levels regularly to see how your body responds to eating Canadian bacon.
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Speak to a registered dietitian if you need help fitting Canadian bacon into your meal plan.
Healthier Alternatives to Canadian Bacon
For those looking to limit processed meats like Canadian bacon, here are some healthier protein swaps:
- Turkey bacon
- Beef breakfast sausage
- Veggie breakfast sausage
- Smoked salmon
- Beans
- Eggs
- Tofu
- Tempeh
- Seitan
Choosing unprocessed, whole food sources of protein as often as possible is recommended for overall health, but the occasional serving of Canadian bacon can fit into a diabetic diet when portion sizes and frequency are controlled. Moderation and variety are key!
The Bottom Line
Canadian bacon can be incorporated into a healthy diet for diabetics when consumed in moderation. Its lean nutrition profile means it won’t significantly impact blood sugar levels. To reap the benefits, opt for uncured, no sugar added products, watch portion sizes, and pair it with low carb foods. For maximum health, emphasize unprocessed proteins like fish, beans, eggs, and tofu while limiting intake of processed meats.
Bacon is a Processed Meat
The Dietary Guidelines for Americans recommend limiting your intake of processed meats. Some studies have shown that consuming processed meat such as bacon, sausage, or deli meats increased the risk of type 2 diabetes by up to 19 percent.
Bacon is a type of processed meat that often contains added nitrites and nitrates and other preservatives to maintain their taste and color. While nitrites and nitrates can occur naturally in some foods, some research has indicated a potential carcinogenic effect when they are added to processed meats.
The nitrites found in cured meats may also have negative impacts on lung health. Research shows that consumption of nitrites found in meats like bacon may worsen a lung condition called chronic obstructive pulmonary disease (COPD), especially in men and smokers.
Regular consumption of processed meat has also been linked to an increased risk of cardiovascular disease. Other studies have shown that consuming just one slice of bacon per day can increase your risk of developing colorectal cancer.
The Nutritional Content of Bacon
You might be wondering if one kind of bacon is healthier than the other since there are so many kinds. Letâs break down the nutritional content of a few of the most common types of bacon.
Can Diabetics Eat Bacon
Should you eat bacon if you have diabetes?
There are a few reasons why you may want to watch how much bacon you are consuming. The Dietary Guidelines for Americans recommend limiting your intake of processed meats. Some studies have shown that consuming processed meat such as bacon, sausage, or deli meats increased the risk of type 2 diabetes by up to 19 percent.
Can crab meat be consumed as part of a diabetic diet?
Yes, you can. Crab meat has mineral proteins, is rich in calcium, manganese, zinc and polyunsaturated fatty acids from the omega 3 series, which have several beneficial effects, such as lowering bad cholesterol (LDL) and preventing complications resulting from diabetes.
Can you eat bacon if you have high blood sugar?
No, bacon is not off limits completely. Meats, even processed meats are a high protein, low carb food so they won’t influence blood sugar and A1c levels, which is great news for you. However, processed meats like bacon shouldn’t make up the majority of your meals.
Does eating pork bacon increase diabetes risk?
As a result, researchers suggest that red meat consumption increases diabetes risk independently of dietary patterns. People with diabetes should avoid or limit their consumption of pork bacon as it is high in fat and salt content and can increase risk diabetes.
What is Canadian bacon?
Canadian Bacon: Also known as back bacon, it’s made from the pork loin, resulting in a leaner piece of meat compared to traditional pork bacon. It has a texture more similar to ham and is lower in fat and calories.
Does Canadian bacon have more protein than American bacon?
Canadian bacon contains more lean protein than streaky American bacon (and may have less fat). Turkey bacon: This type is a combination of dark and light turkey meat that’s been processed in strips to mimic traditional pork bacon. It may be lower in fat than other forms of bacon.