Is Turkey Bacon Actually Worse For You Than Pork Bacon?

Bacon is a beloved breakfast food for many people. The smoky, salty, savory flavor just seems to complete the classic morning meal However, concerns around the fat and sodium content of traditional pork bacon have led some to opt for seemingly healthier turkey bacon instead But is turkey bacon truly a better choice for your health? Let’s dive into why some say turkey bacon may actually be worse for you than pork.

The Perceived Benefits of Turkey Bacon

At first glance, turkey bacon appears to solve some of the potential issues of regular pork bacon:

• Lower in fat, especially saturated fat
• Fewer calories
• Doesn’t come from an animal some avoid for religious/health reasons
• Perceived as a leaner, lighter protein
• Marketed as the “healthier” bacon option

For these reasons, turkey bacon surged in popularity as a substitute for those looking to cut fat, calories, sodium, and the consumption of pork products. It provided the bacon taste without going against dietary restrictions or needs.

But when you look past the nutrition labels and marketing claims, the reality may not be so clear-cut. Here’s a closer look at why turkey bacon may carry its own set of concerns.

Turkey Bacon Contains Less Protein than Pork

One of the main benefits ascribed to turkey meat is its high protein content. Protein provides essential amino acids that support muscle growth and development. However, ounce for ounce, turkey bacon actually contains less protein than pork bacon:

• 2 oz pork bacon: 20g protein
• 2 oz turkey bacon: 17g protein

So if you’re choosing turkey bacon solely for its protein content, you may want to reconsider. For the same serving size, you’ll end up getting less of this important macronutrient.

The Fat Content is Still High For a “Lean Meat”

While turkey bacon does contain less overall fat compared to pork bacon, the fat difference is fairly small:

• 2 oz pork bacon: 22g total fat, 8g saturated fat
• 2 oz turkey bacon: 14g total fat, 4g saturated fat

Those numbers are still quite high, especially for a food often perceived as a leaner protein option. The American Heart Association recommends limiting saturated fat intake to 13 grams daily. Just two slices of turkey bacon provide nearly a third of that.

The Sodium Content Rivals Pork Bacon

Excess sodium intake is linked to high blood pressure, heart disease, stroke, and other health conditions. But just like regular bacon, turkey bacon is very high in sodium:

• 2 oz pork bacon: 1,300mg sodium
• 2 oz turkey bacon: 1,800mg sodium

In fact, turkey bacon contains even more sodium per serving than pork bacon. The American Heart Association recommends no more than 1,500mg of sodium daily, so just two slices of turkey bacon can exceed your entire daily recommendation.

Potential Carcinogens From Processing Methods

Like pork bacon, turkey bacon undergoes a curing and smoking process to help preserve it and impart flavor. However, this introduces potentially carcinogenic compounds like polycyclic aromatic hydrocarbons (PAHs) and nitrites.

Frying turkey bacon can also produce heterocyclic amines (HCAs) which are carcinogenic compounds formed when meat is cooked at high temperatures. Theseassociations with cancer risk need further research but are concerning.

Frequently Contains Fillers Like Soy

To help bind and shape turkey bacon into slices, many brands use fillers and binders like soy protein concentrate, corn syrup, and carrageenan. Reading labels to identify additive-free options is key. For those with food sensitivities, these extra ingredients may be problematic.

Higher Risk of Foodborne Illness

Pork is often avoided due to risk of trichinosis and other parasites. However, the CDC notes that properly handled and cooked pork has minimal risk today. Turkey actually carries a greater risk of contamination from salmonella and campylobacter bacteria, resulting in more foodborne illness from poultry than pork.

So while the concerns over pork safety have lessened, turkey continues to harbor food poisoning risks if improperly handled or undercooked.

Often Has Artificial Flavors Added

To try replicating the taste of pork bacon, turkey bacon products frequently contain artificial smoke flavors, sweeteners, and preservatives like sodium nitrite. Reading labels for additive-free, uncured turkey bacon is wise if aiming to avoid these components.

Still Has Low Nutrient Density

Neither pork nor turkey bacon provides much in the way of beneficial vitamins, minerals, antioxidants. Bacon’s calorie density coupled with few redeeming nutrients makes the nutritional value low. Even as a source of protein, bacon ranks lower than eggs, legumes, fish, poultry, etc.

So ultimately turkey bacon may be marginally better than pork nutrition-wise but still fairly lacking overall. It’s best used sparingly as a flavoring accent rather than dietary staple.

Healthier Ways to Get Your Bacon Fix

If you love the smoky, savory bacon flavor but want to optimize nutrition, here are some healthier ways to get your fix:

• Use turkey or pork bacon crumbled on salads, soups, etc. as a sprinkle rather than main component

• Look for uncured, additive-free bacon – in moderation, this can be an occasional treat

• Try roasted chickpeas or eggplant baked with smoked paprika to mimic bacon taste

• Opt for turkey or pork tenderloin for your protein – add liquid smoke and bacon spice blend

• Sauté kale or collards in olive oil with smoked salt for smoky flavor

• Make black bean burgers smoky and savory with maple syrup, smoked paprika, liquid smoke

With creativity, you can achieve satisfying bacon-esque flavors from plant sources without the concerns of regular pork or turkey bacon.

The Bottom Line on Turkey Bacon

Ultimately, turkey bacon does offer some modest benefits compared to pork bacon – namely a bit less fat and no religious restrictions. However, it still contains concerning levels of sodium, saturated fat, and additives. Nutritionally, it rates low due to minimal protein, nutrients, and high calorie density.

If opting for turkey bacon, consume in moderation as part of an overall healthy diet, not as a free pass for unlimited consumption. Look for uncured, additive-free varieties with no artificial preservatives like sodium nitrite. Scrutinize nutrition labels closely and balance intake of bacon with more wholesome whole foods.

At the end of the day, neither turkey or pork bacon qualify as health foods. Both should be eaten sparingly as an occasional treat flavor, not daily dietary staples. For better nutrition, get your protein and smoky fix from whole food plant-based options rich in nutrients instead. With some creativity in the kitchen, you can satisfy your bacon craving in a much healthier way.