Is Bacon Considered a Processed Food? The Health Facts You Need to Know

So, is it okay to eat bacon? Does eating processed meat make you more likely to get cancer? Dietitian Emer Delaney looks into the research.

In the past few years, news stories have talked about how eating red and processed meats might be bad for your health. But should we really be worried about eating a bacon sarnie once in a while? Is there proof that we should switch to nitrate-free foods? We asked dietitian Emer Delaney to explain the research behind the news stories and tell us the difference between fact and fiction. Advertisement.

Bacon is pork thats been cured in one of two ways: dry or wet. It can be bought in rashers or larger cuts.

This guide is part of our new Beyond Natural series, which we’re making with BBC Future and is all about how food is processed. For more guides like this, visit our hub page.

Bacon is one of the most beloved foods in America The salty, smoky meat is a staple topping on burgers and sandwiches and a crispy complement to breakfast favorites like eggs and pancakes But there’s an ongoing debate about whether bacon should be considered a highly processed food and how healthy it really is. In this comprehensive guide, we’ll cut through the myths and settle the debate on bacon’s processed food status.

What Makes a Food “Processed”?

First let’s clarify what classifies a food as processed. According to the FDA processed foods are any foods that have been altered from their natural state in some way. This includes freezing, canning, baking, drying, and milling of products. Foods can be minimally, moderately or highly processed

Minimally processed foods – Sliced fruits and vegetables, bagged spinach, cut carrots. Process preserves freshness.
Moderately processed foods – Canned fish, jarred sauces, cheeses. Involves some processing methods to enhance flavor and prolong shelf life.
Highly processed foods – Bacon, hot dogs, frozen pizza, chips. Involves multiple industrial processes and often contains additives. Designed for long shelf life, easy transport and consumption.

So where does bacon fall in this spectrum? Let’s take a closer look.

How Bacon is Made

Bacon begins as a fresh cut of pork belly meat. To transform it into the bacon we know and love, it undergoes a multi-step process known as “curing”:

Salting: The pork belly is heavily salted using sodium nitrite or nitrate salts. This adds flavor and preserves the meat.
Smoking: The meat is smoked, usually using hardwoods like hickory to impart flavor.
Drying: The salted, smoked meat is air dried or dehydrated to further cure and preserve it.
Slicing: Finally, the cured pork belly is sliced into the familiar strips of bacon.

This heavy processing transforms the fresh pork belly into a product designed for prolonged shelf life and enhanced flavor, typical of a highly processed food.

Why Bacon is Classified as Processed

Based on how it’s made, bacon clearly meets the criteria for a highly processed food:

Begins as fresh meat, but transforms through industrial methods of curing, smoking, salting and drying.
Contains chemical preservatives like sodium nitrite that are added during processing.
Engineered for prolonged shelf life at room temperature. Fresh pork belly would spoil if left out overnight.
Takes an unrecognizable form from the original pork belly it came from.
Has concentrated flavors from smoking and curing that differ greatly from fresh pork.
Requires no or minimal preparation before eating.

All of these factors confirm bacon’s status as a processed meat according to health authorities and food scientists.

Health Concerns of Processed Meats

Why does it matter if bacon is processed? Studies link high consumption of processed meats like bacon to increased risks of:

Heart disease and stroke
Type 2 diabetes
Colon cancer
Neurodegenerative diseases

The sodium nitrite used to cure bacon can form cancer-causing compounds in the digestive system. And smoking introduces carcinogenic compounds. Frequent consumption of even small amounts of processed meats may raise health risks.

Not All Bacon is Equally Processed

However, not all bacon is created equally when it comes to processing methods. There are some less processed options:

Organic uncured bacon uses natural curing agents like celery powder instead of sodium nitrite. Smoking methods may also differ.
Turkey bacon undergoes less smoking and curing than traditional pork bacon. The turkey meat itself is less processed.
Prosciutto is dry cured and air dried rather than smoked. The intensified pork flavor comes from salt, not artificial additives.

While these products are still considered processed, they may have a slightly better nutrition profile than mass-produced pork bacon.

Healthier Ways to Enjoy Bacon

Instead of a daily bacon habit, consider these tips for occasional enjoyment:

Crumble small amounts as a flavoring instead of eating whole strips.
Choose baked or oven-fried bacon over pan frying to reduce carcinogens from charring.
Opt for turkey or prosciutto bacon for less saturated fat than pork.
Incorporate more vegetables like spinach and kale to balance the salt and fat.
Pair bacon with antioxidants like orange juice or pineapple to combat compounds that form nitrosamines.
Look for uncured options without sodium nitrite or opt for nitrate-free bacon.

The Final Verdict

While nothing beats the signature taste of sizzling bacon, its heavy processing and health risks mean it’s best enjoyed in moderation. Bacon is undoubtedly classified as a highly processed food, but not all types are created equal. Seek less processed variations and incorporate bacon as a flavor enhancer rather than dietary staple.

At the end of the day, mindfulness and moderation are key when indulging in processed favorites like bacon. Pay attention to your overall diet, get plenty of exercise and enjoy some crispy bacon in a healthy, balanced lifestyle. Just don’t make it an everyday habit!

is bacon considered a processed food

Are nitrates bad for you?

Nitrates are found naturally in some foods like green leafy vegetables, fennel and radishes. They are also added to meat by manufacturers to preserve them. So, nitrates themselves aren’t bad, unless they are converted to compounds called nitrosamines. This happens when bacon is cooked at a high temperature and the nitrates combine with amino acids that naturally occur in pork protein. This creates nitrosamines, which are known carcinogens. This means they are capable of causing cancer.

Vitamin C can be helpful because it may inhibit nitrosamine formation in the stomach – consuming high levels of fruit, such as citrus, or having plenty of green leafy veg or salad with your bacon may help reduce the risk of gastric cancer. Theres also some evidence that having enough vitamin E may have a similar impact on nitrosamines. Vitamin E-rich foods include almonds, spinach, pumpkin and red peppers.

is bacon considered a processed food

Is it better to buy nitrate-free bacon and other processed meats?

The evidence is pretty strong that a higher consumption of processed meat is associated with increased cancer risk. However, opting for nitrate-free bacon or other meats doesn’t mean it’s any better for you, either. Instead of using artificial nitrates during manufacturing, nitrate-free bacon is cured with celery juice or powder, which is also high in natural nitrates, so ‘no nitrates added’ on a food label is a little misleading.

The vitamin C argument also doesn’t work here because celery juice or powder doesn’t have as much vitamin C as a fresh celery stick. If it comes to nitrosamines and the chance of getting cancer, nitrate-free bacon is the same as standard bacon.

Discover how to eat a balanced diet.

Highly Processed Meat Danger? It’s not what you think…

Is Bacon a processed food?

Processed meats such as bacon fall under the category of processed foods. Bacon goes through a curing process where it is soaked in a solution of salt, nitrates and sometimes sugar before being smoked. These processing methods contribute to the characteristic taste of bacon and help preserve its red color.

What are processed foods?

They are in natura foods that have been subjected to processes such as cooking, fermentation, drying or smoking. Examples include breads, cheeses, salted or smoked meats, and fruit in syrup. There are also ultra-processed foods, which are foods that have gone through several industrial processes and contain many artificial ingredients, such as dyes, flavorings and preservatives. Examples include soft drinks, prepackaged snacks, sandwich cookies, and instant noodles.

Is Bacon made from pork?

Bacon is made from pork, although you can also find similar products like turkey bacon. Bacon typically goes through a curing process, during which the meat is soaked in a solution of salt, nitrates and sometimes sugar. In most cases, the bacon is smoked afterward.

How is Bacon made?

Bacon is made through a process of curing and smoking. Fresh pork bellies are shipped to processing companies in large containers called “combo bins.” The bellies are then sorted by size and fat percentage to reduce variability throughout the process and yield more consistent bacon in the end.

Is bacon smoked?

Unlike bacon, it’s not smoked as part of the curing process, and that’s a plus because smoked meat has been linked to some kinds of cancer. It’s found mostly at specialty delis and usually has fewer preservatives. But it’s still full of fat, calories, and, of course, salt, so make it a rare treat.

How do you know if Bacon is processed?

There’s no clear definition — it’s more of a description — but if you smoke it, salt it, cure it, or add preservatives to it, it’s probably processed. Limit how much processed meat you eat to reduce salt, fat, and preservatives in your diet. The fat in bacon is no secret — it splatters away right there in the pan when you cook it.