Is Peameal Bacon Healthy? Examining the Nutrition of This Canadian Classic

As a proud Canadian, one of my favorite breakfast foods is peameal bacon, also known as Canadian bacon Its signature lean, tender cured pork loin coated in crunchy cornmeal makes for a delicious combination of flavors and textures But with any processed meat, health concerns come up. So let’s take a detailed look at the nutritional profile of peameal bacon to see if it deserves a place in a balanced diet.

What Is Peameal Bacon Exactly?

First for those unfamiliar with it peameal bacon is a wet-cured pork product originating from Canada. It’s made from the lean eye of pork loin which is trimmed of fat, cured, rolled in cornmeal, and sliced. Here’s a quick rundown of how traditional peameal bacon is produced

• Pork loins are trimmed of fat and soaked in a brine cure of water, salt, sugar, and preservatives like sodium nitrite.

• The pork loin is slow-cured for 7-10 days. This flavors, tenderizes, and preserves the meat.

• It’s then rolled in a coating of crushed yellow cornmeal, giving it its signature crust.

• Finally, it’s sliced and vacuum packaged for sale.

So now that we understand how peameal bacon is made, let’s analyze its nutritional value.

Nutrition Facts: How Does Peameal Bacon Stack Up?

Here’s a nutritional comparison of a 75g serving of peameal bacon versus regular bacon:

Calories: Peameal bacon has 117 calories while regular bacon contains 153 calories

Fat: Peameal bacon has 4.5g total fat while regular bacon has 12g

Saturated Fat: Peameal contains 1.6g and bacon contains 4.4g

Protein: Peameal provides 16g protein compared to 15g in bacon

Sodium: Peameal has 621mg and bacon has 551mg

So peameal bacon is lower in calories, fat, and saturated fat compared to regular bacon. It also offers more protein. But both are high in sodium.

Overall, peameal bacon provides a leaner nutrition profile. Its fat content is lower thanks to using primarily the pork loin rather than bacon’s fatty belly meat.

Potential Concerns About Processed Meats

While peameal bacon is leaner than regular bacon, concerns still exist over processed meats like:

• Salt content: The high sodium levels may increase health risks.
• Nitrites: These curing agents have been linked to cancer.
• Heme iron: This type of iron may cause digestive issues.
• Preservatives: Ingredients like sulfites could trigger reactions.
• Carcinogens: Smoking and cooking at high heat creates compounds tied to cancer.

The World Health Organization has classified processed meats including bacon as “carcinogenic to humans”.

So peameal bacon is not without drawbacks nutritionally. But proper cooking method and portion size can reduce the risks.

Tips for Choosing Healthier Peameal Bacon

When shopping for peameal bacon, consider these tips:

• Check the label: Look for minimal ingredients like pork, water, salt, and sugar rather than phosphates or nitrates.

• Choose lower sodium options: Compare brands and choose lower sodium peameal when possible.

• Go for organic or uncured: Opt for nitrate-free organic peameal bacon when you can.

• Pick responsibly raised pork: Pasture-raised and hormone-free pork contains healthier fats.

• Cook properly: Frying creates carcinogens. Opt instead for baking, grilling, or pan-frying to a light crisp.

• Eat in moderation: Limit portion sizes to 2-3 slices about 2-3 times per week max.

Following healthy cooking methods and watching portions allows you to enjoy peameal bacon’s benefits without overdoing the downsides.

Benefits of Peameal Bacon in Moderation

When consumed mindfully, peameal bacon can provide certain nutritional perks:

• Protein: The 16g protein per 75g serving aids muscle growth and keeps you full.

• B vitamins: Peameal bacon contains thiamin, riboflavin, niacin, Vitamin B6 and B12.

• Iron: The heme iron offers a highly bioavailable source, especially for those who don’t eat organ meats.

• Zinc: This mineral supports immunity and growth.

• Healthy fats: Pork contains monounsaturated fats that lower LDL cholesterol when eaten in moderation.

• Flavor: The savory umami taste satisfies cravings for salty, rich foods.

So peameal bacon does supply valuable nutrients despite being a processed meat.

The Verdict: Yes, Peameal Bacon Can Be Healthy In Moderation

After reviewing the nutritional stats, health concerns, and potential benefits, my verdict is that peameal bacon can be part of a healthy diet when consumed in moderation.

A few slices a couple times a week is unlikely to pose major health risks, especially when minding your overall diet, sodium intake, and avoiding burnt crispiness when cooking.

While processed meats shouldn’t be overloaded on, incorporating the occasional peameal bacon slice into a breakfast alongside eggs, fruits, veggies and whole grains seems reasonable. Just be sure to stay active and eat a well-rounded nutrient-dense diet overall.

Prioritize fresh, minimally processed whole foods. Then allow yourself small amounts of savory foods like peameal bacon in moderation for balance and enjoyment of life’s flavors.

So fellow Canadians, go ahead and enjoy this tasty staple of our heritage. Just be mindful of portion sizes, preparation methods, and mixing up your protein sources. With a balanced lifestyle, we can feel good about wisely incorporating quintessential foods like peameal bacon.