Quite a few recipes on the AIP/Paleo and Whole30 diets include bacon. This is great if you know which brands are compliant. However, a lot of questions come to mind when it comes to bacon. “What’s the difference between cured and uncured?” “Can it have sugar?” “What ingredients should I look for?”
Below, Ill answer common bacon questions. Additionally, Ill list several AIP/Paleo, and Whole30 compliant bacon brands and products. I will also provide links to sites and store locators so you can find them!.
As someone who follows the Autoimmune Protocol (AIP) diet to manage autoimmune symptoms, bacon was one of the foods I assumed would be off limits. I loved bacon before beginning the AIP diet, so giving it up was difficult. However, I was pleasantly surprised to learn that bacon can be part of an AIP-compliant diet when chosen carefully.
In this article, we’ll dive into the details around eating AIP-compliant bacon, including:
- How to choose AIP-compliant bacon brands
- What to look for and avoid on ingredient labels
- Cooking tips for preparing AIP bacon
- Potential risks of eating bacon with autoimmunity
- Delicious AIP bacon recipe ideas
Let’s get started!
What is the AIP Diet?
The Autoimmune Protocol diet was created specifically to help reduce inflammation and autoimmune symptoms. It eliminates trigger foods like grains, legumes, eggs, dairy, nuts, seeds, nightshades, and more.
The AIP diet works to calm inflammation by removing foods that commonly cause immune reactions. This gives the gut time to heal and the immune system to reset.
People follow the AIP diet to find relief from autoimmune diseases like Hashimoto’s hypothyroidism, rheumatoid arthritis, psoriasis, multiple sclerosis, and more.
Can You Eat Bacon on AIP?
The good news is yes, bacon can be part of an AIP diet when chosen carefully!
Not all bacon is created equal though. Many commercial bacon brands contain preservatives, sugar, and other additives that are not AIP-compliant.
The key is finding high-quality bacon without these additives or other potentially inflammatory ingredients. When you choose wisely, bacon can be an occasional treat on the AIP diet.
How to Choose AIP-Compliant Bacon
When evaluating a bacon product for AIP compliance, here are the main things to look for:
1. Avoid Added Sugars
Sugar feeds harmful bacteria in the gut and promotes inflammation, so it is not allowed on AIP.
Many bacon brands contain sugar in the curing process. Look for “no sugar added” labels.
2. Opt for Nitrate/Nitrite-Free
Nitrates and nitrites used in cured meats may be inflammatory for those with autoimmunity.
Seek out nitrate/nitrite-free bacon cured without these compounds. Some brands use natural sources like celery juice instead.
3. No Nightshades
Nightshades like paprika and cayenne are common bacon flavorings. Always check ingredients for nightshades and avoid them.
4. No Seed-Based Spices
Spices derived from seeds like mustard seed are not AIP compliant. If a label just says “spices”, contact the company to check.
5. Look for Pasture-Raised Pork
Pasture-raised pork from humanely treated pigs is ideal, as animals raised in stressful conditions may promote inflammation.
AIP-Compliant Bacon Brands
Here are some bacon brands that I’ve found to be AIP compliant:
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Applegate: Offers both pork and turkey AIP-friendly bacon options. Their no sugar varieties just contain pork, water, and sea salt.
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Pederson’s Natural Farms: Their no sugar added bacon contains only pork, water, salt, and celery juice powder. They have nitrate/nitrite-free options too.
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US Wellness Meats: Their sugar-free bacon contains pork, water, and salt. Pasture-raised pork.
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ButcherBox: Their applewood smoked uncured bacon is AIP-compliant and pasture-raised.
When in doubt, always check the ingredients list and contact the manufacturer with questions.
Potential Risks of Bacon on AIP
While AIP-compliant bacon exists, it’s worth examining potential risks:
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Sodium: Bacon can be high in sodium, which may promote fluid retention and elevated blood pressure.
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Fat: Bacon is high in saturated fat. Those with autoimmunity are already at increased cardiovascular risk.
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Preservatives: Even nitrate/nitrite-free bacon may contain preservatives or antimicrobials to prevent spoilage.
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Heme iron: The form of iron found in animal meats like bacon may promote oxidative stress and inflammation.
To mitigate risks, choose high-quality bacon and consume in moderation as an occasional treat. Focus on nutritious AIP proteins like wild-caught fish, pastured poultry, and grass-fed beef more regularly.
Cooking and Preparing AIP-Compliant Bacon
Here are some tips for cooking and prepping bacon on AIP:
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Opt for oven-baking instead of frying to reduce sodium and fat content. Place bacon slices on a foil-lined baking sheet and bake at 400°F for 15-20 minutes.
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Blot cooked bacon between paper towels to soak up excess grease.
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Avoid cooking other foods in the bacon fat, as it is high in sodium.
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Add bacon as a compliment rather than the main protein for balanced AIP meals. Use it to add flavor to veggies or salads.
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Crumble cooled bacon over dishes as a garnish instead of eating whole slices to cut down on portions.
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Limit bacon to 1-2 slices, 2-3 times per week at most on AIP. Use it as an occasional treat.
AIP Bacon Recipe Ideas
To add AIP-compliant bacon into your routine, here are some recipe ideas:
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BLT Salad – Top a bed of lettuce with tomatoes, avocado, and turkey bacon crumbles.
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Bacon-Wrapped Chicken – Wrap chicken breast in bacon and bake.
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Brussels Sprouts and Bacon Sheet Pan Meal – Roast Brussels sprouts and bacon together.
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Bacon-Topped Breakfast Hash – Sauté egg, plantains, and vegetables and top with crispy bacon.
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Bacon and Sweet Potato Soup – Simmer bacon with sweet potato and vegetables in broth.
The Bottom Line on AIP Bacon
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What Brand of Bacon Has No Sugar?
Here are a few no sugar bacon brands:
Cured vs Uncured Bacon
So, what is the difference between cured and uncured bacon?
Cured bacon contains salt and nitrites to preserve flavor, prevent bacterial growth, and give it its pink color.
by Methods of curing include pumping and dry curing.
Dry Curing is a more traditional form of curing. This process only uses dry ingredients like salt, seasonings, nitrates, and sugar. These are rubbed on the meat and then left to cure for a week or two.
Wet Curing is a faster method of curing and for this reason, many commercial brands use it. This process involves making a brine out of salt, sugar, seasonings, sodium nitrate, and other chemicals. The brine is then either used to soak or inject the meat. The injection method, also called pumping, is the fastest way to cure bacon.
Uncured bacon is not cured with synthetically sourced nitrates or nitrites but it is still technically cured. The difference is that it contains naturally occurring nitrites/nitrates from vegetables.
Uncured bacon is required to be labeled “Uncured bacon. No nitrates or nitrites added. ” However, keep in mind that this label doesnt include naturally occurring nitrates/nitrites.
Why the AIP Diet Doesn’t Work for Most Autoimmune Cases
Can you eat bacon on the AIP/Paleo & Whole30 diet?
Quite a few recipes on the AIP/Paleo and Whole30 diets include bacon. This is great if you know which brands are compliant. However, a lot of questions come to mind when it comes to bacon. Questions like “Cured vs uncured- what’s the difference?” or “Can it contain sugar?” or “What ingredients should I look for?”
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.
Where can I buy AIP compliant Bacon?
IDEALLY you want to find bacon that contains only: pork, water, salt, celery juice and possibly other AIP compliant seasonings (check your food lists if you need to verify ingredients). USA Residents can order Pork OR Beef AIP compliant bacon from our affiliates US Wellness Meats. (Grab a coupon below)
Can you eat meat on AIP?
There are a lot of foods you can’t eat on AIP, but the main idea is to eliminate all preservatives, grains, and inflammatory foods and replace them with more nutrient-rich foods. Proteins: Beef, lamb, chicken, pork, fish, turkey, and other organic meats and fish.
What foods can I eat if I have AIP?
Despite being allowed, some protocols further recommend that you moderate your intake of salt, saturated and omega-6 fats, natural sugars, such as honey or maple syrup, as well as coconut-based foods. Depending on the AIP protocol at hand, small amounts of fruit may also be allowed.
Which foods should I reintroduce on the AIP diet?
Additionally, it’s sometimes recommended to reintroduce foods in a particular order. For example, when reintroducing dairy, choose dairy products with the lowest lactose concentration to reintroduce first, such as ghee or fermented dairy products. SUMMARY The AIP diet first eliminates any foods that may trigger symptoms for a few weeks.