Turkey bacon is often praised as healthier than pork bacon. While it does contain less fat and fewer calories, it’s still highly processed. It may also contain ingredients that aren’t ideal for health if eaten in large amounts.
Turkey that has been finely chopped and seasoned is used to make Turkeu bacon, which is then cut into strips that look like regular bacon.
This article reviews the nutritional profile of turkey bacon, determining whether it’s truly a healthier choice.
To make it, you chop or grind turkey meat, add spices and preservatives, and then press the mixture into strips that look like bacon.
Some manufacturers even use stripes of light and dark meat to mimic the look of traditional bacon pieces.
You can cook it the same way as traditional bacon. It’s typically pan-fried, microwaved or baked in the oven until golden and crispy.
Here’s a comparison of the nutrient content of one microwaved slice of turkey and pork bacon (2, 3):
Because turkey is leaner than pork belly, turkey bacon contains fewer calories and less fat than pork bacon.
Since both are made from animal proteins, they are pretty good sources of minerals and B vitamins, such as zinc, selenium, and phosphorus.
One slice of turkey bacon has the daily value for all the vitamins and minerals listed below. However, because bacon is usually eaten in small amounts, none of these amounts are met.
Also, unless it says “no sugar added,” most bacon, whether it’s made from turkey or pork, has sugar added to it. ”.
Turkey and pork bacon also have preservatives in them, mostly nitrates or nitrites, which keep the meat from going bad, make it pinker, and improve the taste (4).
Since natural or organic products can’t use man-made preservatives, they often use celery powder, which is a natural source of nitrates, as an alternative.
Turkey bacon can be a good fit for some people, especially those with special dietary needs.
Is Turkey Bacon Okay for People with Diabetes?
As someone living with diabetes, I’m always curious about whether various foods that seem “healthier” are actually suitable for my diet and effective blood sugar management Turkey bacon is often marketed as a smarter choice compared to regular pork bacon due to its lower fat and calorie content. But is turkey bacon truly a diabetes-friendly alternative?
I decided to take a closer look at the nutrition profile of turkey bacon and research expert opinions on how it affects blood sugar. Here’s an in-depth examination of the pros and cons of adding turkey bacon to a diabetic diet.
Understanding Diabetes and Diet
First, a quick recap on diabetes and why diet is so crucial for maintaining healthy blood sugar levels:
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Diabetes impairs the body’s ability to regulate glucose levels. This occurs either due to lack of insulin production (type 1) or insulin resistance (type 2).
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Careful management of carbohydrate intake is key. Carbs directly impact blood sugar levels.
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Eating a balanced mix of lean proteins, healthy fats, and fiber-rich vegetables can help sustain energy and control portions.
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Excess sodium can exacerbate common diabetes comorbidities like high blood pressure.
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Processed and cured meats may contain preservatives like nitrites that can form harmful compounds. Intake should be limited.
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Maintaining a healthy body weight through calorie control helps manage diabetes risk and symptoms
Turkey Bacon Nutrition for Diabetics
Now let’s analyze the nutrition content of turkey bacon to see how it stacks up:
- Calorie range: 30-50 calories per slice
- Total fat: 1-2g
- Saturated fat: 0.5-1g
- Sodium: 300-450mg
- Protein: 2-5g
- Sugar: 0-1g
Compared to regular pork bacon, turkey bacon is lower in calories, total fat and saturated fat. This can benefit diabetes management and weight control. The lower fat content per serving means concentrating more protein.
However, sodium levels are still very high at over 300mg per slice. Some experts recommend limiting sodium intake to 2000mg or less for people with diabetes. Just 1-2 servings of turkey bacon provides 15-20% of that amount.
Turkey bacon undergoes a curing process using nitrates/nitrites similar to other cured and processed meats. The preservatives contribute to increased risk of diabetes complications and should be minimized.
Potential Benefits of Turkey Bacon for Diabetics
Here are some of the theoretical upsides of incorporating turkey bacon into a diabetic diet:
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Lower in calories than regular bacon, supporting weight management
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Less total and saturated fat compared to pork bacon
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Provides lean protein to help maintain steady blood sugar
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Makes a convenient high-protein breakfast or snack
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Can satisfy bacon cravings in a “healthier” way
Potential Downsides of Turkey Bacon for Diabetics
However, there are also a few potential concerns with making turkey bacon a staple:
- Still high in sodium, which may increase blood pressure
- Contains preservatives like nitrates/nitrites that can form harmful compounds
- Higher carb content compared to pork bacon
- Processed meat may increase diabetes complications risk
- Fat content is still significant despite being lower than pork bacon
Recommendations on Turkey Bacon for Diabetics
Most experts advise eating processed meats like turkey bacon in moderation as part of an overall balanced diabetes diet and lifestyle:
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Limit portion sizes to 1-2 slices max at one sitting
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Opt for lower-sodium turkey bacon when possible
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Bake or broil instead of pan frying in oil to further reduce fat
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Balance with non-starchy veggies and healthy fats
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Avoid making it a daily habit due to sodium and nitrite concerns
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Monitor blood sugar carefully when first introducing to assess effects
The American Diabetes Association notes that while occasional intake of foods like bacon is fine, eating a vegetarian diet emphasizing plant-based proteins may confer the greatest health benefits for diabetes management.
The Bottom Line
While turkey bacon does have some advantages nutritionally compared to pork bacon, it does not mean it gets a free pass as a “guilt-free” food for diabetics. Moderation is still key, and nutrition experts agree even turkey bacon should be enjoyed judiciously as part of an overall healthy diet, not overused as a daily staple.
For people with diabetes who follow vegetarian or vegan diets, turkey bacon is obviously not an option anyway. But for those who still occasionally indulge in animal proteins, turkey bacon can provide a leaner alternative to pork bacon to satisfy cravings as long as your doctor gives the green light. As always, strive for balance and variety in your diabetic diet instead of relying on any single food like turkey bacon too heavily.
A good option for those who don’t eat pork
Few people eat pork. This includes people who are allergic to or intolerant of pork and people who don’t eat it for health or religious reasons.
If you avoid pork, turkey bacon can be a good substitute.
Pork bacon tastes and feels different from turkey bacon, but many people still like the smoky, salty, meaty flavor of turkey bacon.
While turkey bacon can be a good option for some, be aware of the following potential downsides.
Fewer calories and fat than pork bacon
Turkey bacon has roughly 25% fewer calories and 35% less saturated fat than pork bacon (2, 3).
This makes it a popular choice for people watching their calorie or fat intake.
It does have a lot of calories, though—30 calories per slice, with more than half of those calories coming from fat.
While turkey bacon may be lower in calories than pork bacon, you should still eat it in moderation.
Is turkey bacon healthier than the regular stuff?
Can a diabetic eat bacon?
However, processed meats like bacon shouldn’t make up the majority of your meals. For the most part, non processed meats, poultry and fish should make up the predominant proteins in your diet. That said, the occasional bacon breakfast or the addition of bacon to a meal here and there, can add to the flavor and enjoyability of your diabetic diet .
What are the best foods to keep diabetes under control?
To have diabetes under control you must consume foods with a low glycemic index. In addition, it is necessary to avoid eating foods with a high content of free sugars. You should eat foods rich in insoluble fiber, vitamins, and minerals.
Is turkey bacon healthy?
Turkey bacon is another controversial topic in the world of nutrition, and many health experts have strong opinions about it one way or another. The main appeal of turkey bacon is that it is lower in fat than traditional pork bacon.
Can you eat turkey bacon every day?
Turkey bacon can be enjoyed in small amounts when combined with an overall healthy diet, but generally, it should not be consumed in large amounts every day. To get the satisfying taste of turkey bacon without overdoing it, instead of eating a plateful, try using it as a garnish in dishes like Broccoli Salad with Bacon or Loaded Cauliflower Bites.
Can diabetics eat turkey meat?
Turkey meat is high in selenium. It falls in the range of the top 32% of foods as a source of selenium. Some studies suggest that selenium may play a protective role against type 2 diabetes due to its essential role in oxidative stress protection (4). In summary, those with diabetes can consume turkey meat.
Can you eat turkey bacon too much?
And just like with any processed meat, eating turkey bacon in excess is not a wise move for your overall health . Turkey bacon can be enjoyed in small amounts when combined with an overall healthy diet, but generally, it should not be consumed in large amounts every day.