Bacon and sausage are popular breakfast foods that many people enjoy However, if you have diabetes, you may wonder if these processed meats are okay to eat or should be avoided.
This article looks at whether it is safe for diabetics to eat bacon and sausage. We’ll overview the nutritional content, health impacts, and tips for fitting them into a diabetic diet.
Understanding Bacon and Sausage
Bacon and sausage are both processed meats. They go through curing, smoking or other methods to preserve the meat and add flavor.
Bacon is made from pork belly that is cured in a brine solution and then smoked. Traditional American bacon contains lots of fat.
Sausage is made from ground pork, beef, turkey, or chicken. Seasonings are added to make different varieties like Italian sausage, bratwurst, chorizo, etc. Sausage can be fresh or cured/smoked.
While delicious, the processing methods result in high sodium levels in bacon and sausage. Preservatives like nitrites are also concerning, as they may form cancer-causing compounds called nitrosamines.
Let’s look closer at the nutrition to understand the health implications.
Nutritional Profile of Bacon and Sausage
Here is the nutrition per 1 ounce serving of pan-fried bacon and pork breakfast sausage:
Bacon
- Calories: 89
- Fat: 7g
- Saturated Fat: 2.6g
- Sodium: 178mg
Breakfast Sausage
- Calories: 137
- Fat: 12g
- Saturated Fat: 4g
- Sodium: 330mg
Bacon and sausage are both very high in sodium, providing 7-13% of the daily value per ounce. They also contain saturated fat, with sausage being higher.
Sodium and saturated fat are primary nutritional concerns with processed meats for those with diabetes or heart disease. The sodium also makes bacon and sausage quite high in calories for the serving size.
Health Impacts of Bacon and Sausage for Diabetics
Eating too much bacon and sausage regularly could negatively impact health in a few key ways for diabetics:
Heart Health
The American Heart Association recommends limiting sodium to 1500mg per day and saturated fat to 13g for optimal heart health. Just 1 ounce of bacon or sausage provides a substantial amount of both.
High intake may increase blood pressure, raise LDL cholesterol levels, and contribute to plaque buildup in arteries. This raises heart disease risk for those with diabetes who are already at greater risk.
Blood Sugar Control
While the carbs are low, all that sodium and saturated fat in bacon and sausage may potentially worsen insulin resistance. This could make blood sugar management more difficult.
Cancer Risk
Nitrites in processed meats can form nitrosamines, which are linked to increased cancer risk. Bacon and sausage may not be as carcinogenic as meats like salami or hot dogs, but frequent high intake still poses concerns.
Weight Gain
The high fat and sodium content makes bacon and sausage very calorie dense. Eating too much can easily lead to weight gain, which further raises diabetes health risks.
So in terms of nutrition and health impacts, bacon and sausage are often considered unhealthy processed meats and may not be the best choice for diabetics.
Tips for Incorporating Bacon and Sausage Into a Diabetic Diet
If you really love bacon and sausage, you don’t necessarily have to eliminate them completely. Here are some tips for enjoying them as part of a healthy diabetic diet:
-
Limit intake: Enjoy just 1-2 times per week in place of other processed meats.
-
Watch portions: Stick to 1-2 thin slices of bacon or 1-2 small sausages.
-
Choose lower-sodium options: Look for reduced sodium bacon and sausage.
-
Add more veggies: Serve bacon and sausage alongside plenty of vegetables or a salad.
-
Balance carbs: If having with pancakes or eggs, add fiber like fruit or whole grains.
-
Avoid charring: Cook just until lightly browned, not burnt or crispy.
-
Stay hydrated: Drink enough water to counterbalance the sodium.
-
Check blood sugar: Monitor glucose 1-2 hours after eating to see individual effects.
-
Exercise afterward: Take a walk after eating to help manage blood sugar.
Focus your diet on lean proteins like poultry, fish, eggs, beans, and Greek yogurt. But by following these tips, bacon and sausage can be occasional treats in a diabetic diet without major impacts on health.
Healthy Lower-Sodium Bacon and Sausage Alternatives
Here are some healthier bacon and sausage options lower in sodium, nitrites, and saturated fat:
- Turkey bacon/sausage
- Chicken sausage
- Prosciutto
- Canadian bacon
- Uncured bacon/sausage
- Vegetarian sausage
- Seitan “meat”
- Tempeh bacon
- Coconut bacon
These provide the savory, salty flavor but are easier on blood pressure and diabetes health. Swapping in alternatives a few meals per week can allow you to still enjoy that bacon or sausage taste while improving your diet quality.
The Bottom Line
Bacon and sausage are fine for diabetics in moderation as an occasional treat. But their high sodium, saturated fat, and nitrite content means they should not be daily foods. Limit intake to 1-2 times per week and stick to sensible portions. Pair them with vegetables and balance carbs.
Substitute in turkey, chicken or vegetarian bacon and sausage options when possible. And focus your overall diet on lean, minimally processed protein sources. With a balanced approach, bacon and sausage can still have a place in an otherwise healthful diabetic diet and lifestyle.
Frequently Asked Questions
What are the worst meats for diabetics?
The worst meats for diabetics are highly processed options like bacon, sausage, hot dogs, salami, bologna, smoked ham, and deli meats. These are high in sodium and nitrites.
Is sausage better than bacon for diabetics?
Sausage tends to be higher in calories, fat, and sodium compared to bacon, so it is not necessarily a healthier option. For diabetics, both bacon and sausage should be limited.
Can I eat bacon if I am prediabetic?
Those with prediabetes can still eat bacon in moderation as an occasional treat. Focus on fresh, lean meats as your main sources of protein. Be sure to pair bacon with veggies and monitor your blood sugar response.
Is turkey bacon good for diabetics?
Turkey bacon is processed but tends to be lower in fat and sodium than pork bacon. In moderation, it can be a better option for diabetics than regular bacon. Uncured turkey bacon is healthiest.
Are hot dogs and bologna bad for diabetics?
Yes, hot dogs and bologna are among the worst processed meats for diabetics due to very high sodium levels. They also tend to be high in fat. These should be avoided.
Is bacon allowed on a diabetic diet?
Bacon is allowed in a diabetic diet in moderation, about 1-2 times per week. Focus on fresh, lean meats as your main protein sources. Pair bacon with veggies, limit portions, and opt for low-sodium varieties whenever possible.
Can I give my diabetic dog some bacon?
It’s fine to give your diabetic dog a small amount of cooked bacon occasionally as a treat. However, bacon should never make up a large portion of their diet, as the fat and sodium content can be problematic for diabetic dogs if fed too frequently.
In Summary
Bacon and sausage can be part of a diabetic diet in moderation. Limit intake to 1-2 times per week and stick to sensible portion sizes. Substitute in lower-sodium and leaner alternatives when possible. Focus your overall diet on fresh, minimally processed proteins and pair bacon and sausage with veggies to mitigate effects on blood sugar and health. With balance, bacon and sausage can still be occasional treats in an otherwise diabetes-friendly diet.