Is Bacon Considered a Processed Food? The Truth May Surprise You

Bacon is one of the most popular breakfast foods out there. The smell of sizzling bacon in the morning is enough to get anyone out of bed. But is your favorite crispy treat actually good for you? With growing concerns over processed foods, many people wonder – is bacon considered a processed food?

The answer is not so straightforward. While bacon does undergo processing not all types of bacon are created equal. Understanding the curing process nitrite content, and how to pick healthier bacon options can help you enjoy this tasty meat without worry.

What Makes Bacon a Processed Food

Bacon is pork that has been cured, smoked, and sliced before being packaged and sold. This curing process is what defines bacon as a processed meat.

There are a few steps that turn fresh pork belly into bacon

• Curing – Pork bellies are cured in a brine solution, which is a mixture of water, salt, sugar, and nitrates or nitrites. The curing solution adds flavor and preserves the meat.

• Smoking – After curing, the pork is smoked to enhance flavor, color, and preservation.

• Slicing – Once smoked, the cured pork belly is sliced to the typical bacon thickness.

• Packaging – The bacon slices are packaged for sale. Slices may be sold in bulk or separate packs.

While the curing, smoking, and slicing process makes bacon a processed food, it also gives bacon its signature saltiness, smokiness, and texture.

Not All Bacon is Created Equal

While bacon is processed, not all types are processed the same way. There are some important distinctions between cured and uncured bacon:

• Cured Bacon – Most bacon is cured using nitrites or nitrates along with salt and sugar. This gives cured bacon its pink color and unique smoked flavor.

• Uncured Bacon – Uncured bacon is cured without added nitrites or nitrates, relying only on natural sources like celery powder. It tends to look more like raw pork.

Some people prefer uncured bacon due to concerns over nitrite intake from processed meats. However, experts are still unsure if uncured bacon is truly healthier, as the naturally occurring nitrites may be similar to added nitrites.

When buying bacon, check the ingredients list and nutrition facts to see if it is cured or uncured. Cured bacon will list sodium nitrite or sodium nitrate while uncured will not.

Potential Health Concerns of Processed Bacon

Eating processed bacon, especially in excess, may potentially impact your health in a few ways:

• Increased Cancer Risk – Processed meats like bacon are considered carcinogenic, which means they may increase cancer risk. The WHO recommends limiting intake to no more than 1.2 ounces (34 grams) per day.

• Higher Sodium – Most bacon is very high in sodium, with 70-190 mg per slice. Too much sodium can increase blood pressure and heart disease risk.

• Saturated Fat – Bacon contains high levels of saturated fat, which can raise LDL “bad” cholesterol levels. The AHA recommends limiting saturated fat intake to 5-6% of total calories.

• Preservatives – Curing agents like nitrites have been linked to increased stomach cancer risk when eaten in high amounts.

However, enjoying bacon in moderation likely poses minimal health risks for most people. Focus on limiting portion sizes to 1-2 slices.

Tips for Picking Healthier Bacon

If you want to enjoy bacon as part of a healthy diet, be choosy about the bacon you buy. Here are some tips for picking healthier bacon options:

• Choose Uncured – Uncured bacon contains no added nitrites or nitrates, which are linked to cancer. It relies on natural curing agents instead.

• Look for Lower Sodium – Check the nutrition label and choose lower sodium bacon options with less than 200mg sodium per serving if possible.

• Opt for Leaner Cuts – Center-cut bacon contains less saturated fat than regular sliced bacon. Canadian bacon is also lower in fat than American-style bacon.

• Limit Processed Meats – Stick to no more than two servings of processed meats like bacon per week as recommended by health organizations.

• Try Turkey or Vegetarian Bacon – Turkey bacon is lower in fat and sodium than pork bacon. Vegetarian bacon made from soy or tempeh eliminates the cancer risks associated with processed meats.

Healthy Ways to Enjoy Bacon

While bacon on its own is high in saturated fat and sodium, you can make it healthier by pairing it with nutritious foods and keeping portions small. Here are some healthy ways to enjoy bacon:

• Breakfast sandwich with a fried egg, bacon, and veggies on whole grain toast
• Salad topped with a few crumbled bacon bits
• Baked potato with bacon bits, scallions, and reduced-fat cheddar
• Brussels sprouts roasted with a small amount of chopped bacon
• Split pea soup with a couple slices of chopped cooked bacon
• Omelet with spinach, mushrooms, onions and 1-2 slices of crumbled bacon
• Whole wheat pasta carbonara with peas, garlic, and a little bit of bacon
• Bacon-wrapped chicken breast or scallops

By carefully watching portion sizes and ingredients, you can still enjoy the signature taste of bacon as part of a nutritious diet. A little bit of bacon flavor can go a long way!

The Bottom Line

Is bacon considered a processed food? Definitely. The curing, smoking, and slicing process required to create bacon makes it a processed meat. However, bacon can still be enjoyed as part of a healthy diet when consumed in moderation. Choosing uncured, low sodium options and keeping servings small allows you to savor that bacon flavor without overdoing it on processed meats or saturated fats. Pair bacon with plenty of fruits, vegetables, whole grains, and lean proteins for a balanced approach.

So go ahead and enjoy your morning bacon (in a healthy way)! Just be mindful of how much you eat and what you pair it with. A little bacon alongside eggs, whole grain toast, and fruit makes for a tasty and nutritious breakfast. By making smart choices, you can satisfy your bacon cravings and your health at the same time.