Is Low Sodium Bacon Actually Healthier?

Bacon is beloved for its smoky, salty, umami-rich flavor. But with all that taste comes a lot of sodium. Regular bacon can pack over 1,000 mg per serving, blowing through much of your daily recommended limit.

This has led to the rise of low sodium bacons claiming to be a healthier alternative But are they really better for you? I dug into the details to find out

What is Low Sodium Bacon?

Low sodium bacon has 25% less sodium than regular bacon. Popular brands like Oscar Mayer and Hormel sell low sodium varieties.

To create it, some sodium is removed from the curing process. But it still provides bacon’s signature salty taste — just with reduced sodium levels.

Let’s compare the nutrition stats

Regular bacon

• Sodium per serving: 1000-1500 mg
• Calories: 40-50 per slice
• Fat: 5-7g per slice

Low sodium bacon

• Sodium per serving: 750-1000 mg
• Calories: 40-50 per slice
• Fat: 5-7g per slice

So low sodium bacon has all the calories and fat of regular bacon. It simply contains 25% less sodium during processing.

Is Low Sodium Bacon Healthier?

Lower sodium intake is linked to reduced blood pressure, stroke risk and heart disease. So in that regard, low sodium bacon can be a healthier choice.

However, bacon in general is high in saturated fat, calories and carcinogens when cooked. So swapping to low sodium bacon is just one piece of the puzzle.

Here are some other factors to weigh when considering low sodium bacon’s health impact:

Sodium reduction – 25% less sodium is a good start. But low sodium bacon still packs a punch of salt.

Fat and calories – Still high in saturated fat and calories — limit portions.

Carcinogens – Cooking creates carcinogens regardless of sodium levels.

Nutrients – No difference in protein, vitamins or minerals.

Ingredients – Often still has nitrates/nitrites and preservatives.

Taste – Some find lower sodium changes bacon’s signature flavor.

So while low sodium bacon makes progress reducing one harmful nutrient, it doesn’t solve other downsides of cured pork.

Healthier Preparation Tips

To maximize the benefits of low sodium bacon, consider these preparation tips:

• Opt for uncured bacon with no nitrites or nitrates
• Cook on medium heat instead of high to reduce carcinogens
• Bake or grill instead of pan frying
• Blot grease after cooking
• Add to dishes as a flavor boost instead of eating alone
• Pair with vegetables and fruits high in potassium
• Limit portions to 1-2 slices per serving

This helps reduce harm from saturated fat, carcinogens and calories while benefiting from sodium reduction.

Downsides of Low Sodium Bacon

While low sodium bacon sounds healthier at first glance, there are some potential downsides to consider:

Higher cost – Usually costs 20-30% more than regular bacon.

Reduced shelf life – Lasts 1 week less refrigerated due to less salt preservative.

Less flavor – Some find low sodium bacon less tasty than regular.

Nutrient loss – Sodium aids nutrient absorption, so micronutrient uptake may decrease.

Requires vigilance – Checking labels is still important to verify reduced sodium claims.

May increase servings – People may eat more servings since it’s lower sodium.

For those watching sodium due to a medical condition like heart disease, low sodium bacon can provide benefits. But it’s not a free pass to eat unlimited bacon.

Healthier Bacon Alternatives

For those looking to reduce their bacon sodium intake, here are some healthier alternatives to consider:

• Turkey bacon – 40% less sodium than pork bacon.

• Prosciutto – Dry-cured ham; under 400mg sodium per serving.

• Canadian bacon – Leaner pork loin; under 500mg sodium.

• Chicken or turkey breakfast sausage – Swap for bacon in the A.M.; under 700mg sodium.

• Hardwood smoked salmon – All the flavor at just under 200mg sodium per serving.

• Shiitake mushroom “bacon” – Vegetarian replica with no sodium.

These options provide the rich, savory flavor of bacon with reduced sodium levels.

Is Low Sodium Bacon Worth It?

Bacon is high in sodium, so choosing a low sodium alternative can be a healthy improvement. However, bacon in general is high in calories, saturated fat and carcinogens.

For those monitoring sodium due to a medical condition, low sodium bacon can be a good swap. But it shouldn’t be viewed as an excuse to eat unlimited bacon.

Even low sodium bacon should be enjoyed in moderation as part of an overall healthy diet. At the end of the day, bacon is still a processed meat with health concerns beyond just its sodium content.

The healthiest approach is limiting bacon in general and choosing low-sodium bacon when you do indulge. Focus on getting plenty of potassium from fruits, vegetables, beans and yogurt to balance it out.

With smart preparation methods and reasonable portions, low sodium bacon can be a better occasional treat. But it isn’t a free pass for eating bacon every day.