Bacon provides a signature, salty flavor to a wide variety of dishes. Whether with eggs for breakfast or in a soup or sandwich for dinner, bacon boosts the savoriness of meals. But along with flavor, bacon also adds cholesterol to foods.
Nutrient Profile
Bacon comes from pork that is cured in a salty brine and sometimes smoked. Where it was cut from the pig determines the amount of fat in the bacon. On average, one strip of bacon has about 5g of pure fat with 45 calories, negligible carbohydrates, and 3g of protein. It also includes 9mg of cholesterol. This may not seem like a lot, but this one strip only weighs 8g. For 1 oz. of bacon, the cholesterol values rises to about 32mg, 10 percent of the daily recommendation for dietary cholesterol of 300mg per day.
Putting It In Perspective
Small amounts of bacon can be part of a healthy, balanced diet. The dietary concerns come in when lots of high cholesterol foods are eaten on a regular basis. These foods include whole and reduced fat milk, cheeses, red meat, butter and eggs. In combination with these foods on a regular basis, bacon can tip the scales toward too much dietary cholesterol.
Cholesterol levels in the blood are associated with heart disease risk. The more cholesterol circulating in veins and arteries, the greater the opportunity for plaque, which can contribute to reduced blood flow to the heart and, in the worst-case scenario, a heart attack. The liver helps filter out cholesterol eaten, and fiber in foods help prevent dietary cholesterol from ever being absorbed. Still, some people are more sensitive to cholesterol from food, where it causes their blood cholesterol levels to rise too much and increases their heart disease risk.
Use Sparingly
Bacon actually doesn't even go into the meat section of the Food Guide Pyramid. It should be considered a part of the "Fats and Sugars--use sparingly" section. This means bacon should be eaten in small servings occasionally. Bacon for breakfast, lunch and dinner doesn't fit this bill.
Less Is More
Small amounts of bacon can still give a big flavor bang. Sprinkle bacon "bits" on salads or on top of potatoes and side dishes to give the bacon experience without adding a lot of extra cholesterol. Try to limit meals to two slices of bacon at a time. Whether beside your eggs and toast, on a BLT, or topping a burger, a little bacon can go a long way to a dish without needing to be the main star.
Alternatives
Alternatives to bacon can still provide flavor without as much fat and cholesterol. Try Canadian bacon or turkey bacon. Some vegetarian options can add extra "bacony" flavor to dishes but don't give the impression of real bacon on their own. One ounce of cooked turkey bacon has an average of 16mg of cholesterol, half that of regular bacon.
References
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, 2002
- "Nutrition Concepts and Controversies"; Frances Sizer and Eleanor Whitney, 1996
- USDA: Nutrient Database
