Which is the Healthiest Bacon? A Guide to Choosing Better Bacon for Your Health

Bacon is beloved for its smoky, salty, crispy flavor that enhances everything from breakfast plates to burgers. But with its high fat and sodium content, many want to find a healthier bacon option without sacrificing taste.

The good news is that not all bacon is created equal. By following smart buying tips and cooking techniques, you can still enjoy this tasty treat while promoting better health.

In this comprehensive guide, we’ll break down the key factors that make some bacons healthier than others. Whether you’re looking to reduce fat, sodium, nitrates or sugar, we’ve got you covered on how to pick the best bacon to fit your needs. Let’s dive in!

Why is Regular Bacon Unhealthy?

To understand which bacon is healthiest, it helps to first look at why regular bacon is considered unhealthy:

  • High in fat – Most bacon contains over 50% fat since it comes from fatty pork belly. This significantly increases calorie and saturated fat intake.

  • Loaded with sodium – During curing and smoking, bacon absorbs a lot of sodium, often over 20% of the daily recommended value per slice.

  • Contains nitrates – Curing typically uses sodium nitrate to preserve color and extend shelf life This may increase cancer risk when cooked

  • Added sugars – Maple flavored and honey bacons have extra sugar for flavor and caramelization.

  • Pro-inflammatory – Can contain inflammatory omega-6 fats if pigs eat grains rather than natural omega-3 rich diets.

Now let’s explore healthier bacon options to mitigate these downsides.

Buying Guidelines for Healthier Bacon

When shopping for better bacon watch out for

  • No added nitrates/nitrites – Seek bacon cured with natural sources like celery powder instead.

  • Minimal ingredients – Choose bacons with short ingredient lists and no artificial additives.

  • Lower sodium – Compare nutrition labels and opt for at least 20% less sodium than regular.

  • Less saturated fat – Pick thinner sliced or center-cut bacons with less fatty edges.

  • Quality sourcing – Look for humanely raised pigs fed natural omega-3 rich diets when possible.

  • Minimally processed – Opt for simply smoked rather than pumped with brines that add water weight.

The Healthiest Bacon Choices

Now let’s look at some of the best bacon options using our healthier buying criteria:

Turkey Bacon

With about half the calories, fat, and sodium of pork bacon, turkey bacon is one of the leanest choices. Be sure to compare brands for lower sodium and nitrates.

Center-Cut Bacon

Since center-cut bacon contains the leaner pork belly meat, it has 25% less fat than regular sliced bacon. The meaty flavor still satisfies.

Uncured Bacon

Uncured bacon has no added sodium nitrate or nitrite and uses natural curing alternatives like celery juice instead. This reduces the risk of nitrosamine formation.

Back Bacon

Also known as Irish or Canadian bacon, back bacon comes from pork loin which is leaner than belly. It provides meatier flavor with less marbling.

Prosciutto

Dry-cured Italian prosciutto is made from the hind leg which has very little fat. Watch portion size though since the saltiness can encourage overeating.

Tips for Cooking Healthier Bacon

To maximize the health benefits of better bacon, use these cooking methods:

  • Bake in the oven on a wire rack to allow fat to drip off.

  • Cook in a non-stick pan to reduce need for added oils or butter.

  • Microwave to cook without oils, but it won’t get as crispy.

  • Crumble as a flavoring for salads and recipes rather than eating strips.

  • Freeze cooked bacon to crumble over meals later for easy portion control.

  • Save rendered bacon fat for cooking other foods like eggs or veggies.

The Bottom Line

While no bacon will ever be a true health food, some varieties offer clear nutritional advantages. By choosing wisely and cooking in healthier ways, you can still enjoy the smoky, savory flavor while supporting your health goals. Just be mindful of portion size and incorporate bacon as part of an overall balanced diet.

which is the healthiest bacon

Oscar Mayer Naturally Hardwood Smoked Bacon

which is the healthiest bacon

Oscar Mayer Naturally Hardwood Smoked Bacon is cured with salt, sugar, sodium phosphates, sodium ascorbate, and sodium nitrite. All of this sodium adds up to 350 milligrams per 2 slices.

When bacon is “pumped,” or brined, instead of dry curing, sodium ascorbate needs to be added to lower the amount of nitrites that are turned into nitrosamine, a chemical that causes cancer.

Nature’s Rancher Uncured Applewood Smoked Bacon

which is the healthiest bacon

While Natures Rancher Uncured Applewood Smoked Bacon does contain a little more sodium than some brands and a small amount of brown sugar, there are no nitrites or nitrates added, even in the form of naturally occurring vegetable nitrites. Natures Rancher is also Animal Welfare Certified, which means theyre routinely audited to ensure that their animals are cared for and processed with integrity.

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