When it comes to flavor, not many foods can rival bacon. Unfortunately, what gives bacon its unique flavor -- fat, salt and flavorings -- can also be unhealthy in large amounts.
Typical, American-style bacon is taken from the belly of the pig and is also referred to as "streaky bacon." Canadian-style bacon is leaner and taken from the back of the pig. Pancetta is an Italian bacon from the belly. To make bacon, the meat is cured with salt, sugar and nitrites. Then, the meat is sometimes smoked or has smoke flavoring added.
Some studies have shown that eating foods containing nitrites or nitrosamines increases your risk of developing certain cancers such as stomach cancer and colon cancer. While the evidence is not well-established, experts advise that bacon should be cooked in a way to minimize the production of harmful compounds. Avoid burning bacon or cooking it until well done. Microwaving bacon is a good alternative.
Raw bacon is almost half fat by weight. You might wonder just how much of the fat is left behind in your pan when bacon is fried. According to nutrient values from the USDA Nutrient Database, about 20 percent of the fat in bacon is lost during cooking. It might look like more, but much of the water in raw bacon is also lost, making the remaining grease appear to be more.
Two slices of bacon have about 80 calories, 6 to 7 g of fat, 5 g of protein, 300 mg of sodium and low levels of vitamins and minerals.
To help control portion size, use bacon as a flavor enhancer instead of eating it on its own. Add bits of bacon to spinach, broccoli, mixed salads and beans for healthy and tasty meals.
What to Look for
Look for the freshest bacon you can find and choose bacon with less or smaller fat streaks. After opening a package of bacon, keep it refrigerated and eat within 1 week.
In addition to basic cured bacon, you can find bacon that is lower in fat and lower in sodium. Pork alternatives such as turkey bacon, vegetarian bacon and imitation bacon are also available.
Natural bacon is another choice, especially if you are concerned about the nitrites used in curing. Natural bacon is often cured with celery juice, spices and starter culture rather than nitrites.
Common Pitfalls
Turkey bacon, vegetarian bacon or natural bacon are alternatives to regular pork bacon, but they may not be healthier in ways you might expect. Fat and sodium levels can be just as high as regular pork bacon. In addition, nitrites and flavorings are still present in turkey and vegetarian bacon unless otherwise noted.
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