Turkey bacon is often praised as healthier than pork bacon. While it does contain less fat and fewer calories, it’s still highly processed. It may also contain ingredients that aren’t ideal for health if eaten in large amounts.
Turkeu bacon is made by shaping a seasoned mixture of finely chopped turkey into strips that resemble traditional bacon.
This article reviews the nutritional profile of turkey bacon, determining whether it’s truly a healthier choice.
It’s made by chopping or grinding turkey meat, adding seasonings and preservatives and then pressing the mix into bacon-like strips (1).
Some manufacturers even use stripes of light and dark meat to mimic the look of traditional bacon pieces.
You can cook it the same way as traditional bacon. It’s typically pan-fried, microwaved or baked in the oven until golden and crispy.
Here’s a comparison of the nutrient content of one microwaved slice of turkey and pork bacon (2, 3):
Because turkey is leaner than pork belly, turkey bacon contains fewer calories and less fat than pork bacon.
Both products come from animal proteins, so they’re relatively good sources of B vitamins and minerals like zinc, selenium and phosphorus.
However, since bacon is usually eaten in small serving sizes, none of the vitamins and minerals found in a slice of turkey bacon exceed 10% of the daily value (DV).
Additionally, most bacon — whether made from turkey or pork — contains added sugar unless it’s labeled as “no sugar added.”
Turkey and pork bacon products also contain preservatives — especially nitrates or nitrites — which slow spoilage, enhance the pink color of the meat and contribute to taste (4).
Natural or organic products cannot use synthetic preservatives, so they often contain celery powder — a natural source of nitrates — as a preservative instead (5).
Turkey bacon can be a good fit for some people, especially those with special dietary needs.
Turkey bacon has become a popular alternative to traditional pork bacon, touted as a healthier choice due to its lower fat content and fewer calories But is turkey bacon actually a diabetes-friendly food? Let’s take a closer look at the effects of turkey bacon on blood sugar levels and overall health for people with diabetes.
What is Turkey Bacon?
Turkey bacon is made from sliced and cured turkey, typically the breast meat It undergoes a curing process with brine and seasoning to impart flavor and a bacon-like texture before being smoked or cooked
Compared to regular pork bacon, turkey bacon is lower in fat, calories, and sodium. A 1-ounce serving of turkey bacon contains around 40 calories, 2.5 grams of fat, and 250 mg of sodium. Pork bacon contains twice as much fat and sodium for the same serving size.
However, turkey bacon is still a processed meat. It contains preservatives like sodium nitrite to prevent spoilage and flavor enhancers to mimic the taste of pork bacon.
Benefits of Turkey Bacon for Diabetes
For people with diabetes, there are some potential benefits to choosing turkey bacon:
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Lower in fat and calories: The fat and calorie content of turkey bacon is nearly half that of pork bacon. This makes it less likely to spike blood sugar or weight.
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Provides protein: Turkey bacon contains about 5 grams of protein per ounce. Protein induces satiety and helps maintain steady glucose levels.
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Minimal carbs: With less than 1 gram of carbs per ounce, turkey bacon fits into a low-carb meal plan for managing diabetes.
Potential Concerns of Turkey Bacon for Diabetes
However, there are also some important factors diabetics should consider:
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Sodium content: Turkey bacon is quite high in sodium, with over 250 mg per ounce. High-sodium foods can raise blood pressure.
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Nitrates/nitrites: These preservatives may be linked to increased diabetes risk and should be limited.
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Heme iron: The type of iron found in turkey and meat has been associated with a higher risk of diabetes complications.
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Overconsumption: Eating too much turkey bacon, even if it’s lower-fat, can lead to excessive calories, sodium, and saturated fat intake.
Tips for Choosing and Eating Turkey Bacon with Diabetes
If enjoyed in moderation as part of an overall balanced diet, turkey bacon can be a better alternative to regular bacon for people with diabetes. Here are some tips:
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Seek out uncured, no-nitrate turkey bacon when possible
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Compare brands and choose lower-sodium options
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Opt for turkey bacon made without added sugars
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Limit to 1-2 times per week for a treat
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Eat moderate serving sizes of 1-2 slices
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Avoid cooking methods that add a lot of extra fat like deep frying
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Pair turkey bacon with non-starchy veggies and healthy fats
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Monitor blood sugar levels when first adding to see individual effects
Healthier Bacon Alternatives for Diabetes
For those looking to further limit processed meats, there are some healthier bacon alternatives to consider:
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Canadian bacon/back bacon – Leaner cut of pork loin
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Prosciutto – Dry-cured ham, lower in fat than bacon
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Ham or pork breakfast steaks – Provide meaty flavor in smaller portions
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Tempeh or mushroom bacon – Get smoky, umami flavor from plant-based ingredients
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Salmon or other fatty fish – Offers protein, omega-3s and vitamin D
Key Takeaways
While turkey bacon has some advantages over pork bacon for people with diabetes due to its lower fat and calorie content, it is still a processed meat that should be consumed in moderation. Pay attention to sodium, nitrates, and overall consumption to make sure it fits into your dietary needs and goals. Prioritize whole, minimally processed foods as often as possible for optimal diabetes management.
Fewer calories and fat than pork bacon
Turkey bacon has roughly 25% fewer calories and 35% less saturated fat than pork bacon (2, 3).
This makes it a popular choice for people watching their calorie or fat intake.
However, it’s still a relatively high-calorie food, with 30 calories per slice — more than half of which comes from fat.
While turkey bacon may be lower in calories than pork bacon, you should still eat it in moderation.
A good option for those who don’t eat pork
Some people don’t eat pork, including those with pork allergies or intolerances and those who avoid it for religious or health reasons.
If you avoid pork, turkey bacon can be a good substitute.
While it doesn’t have the exact same taste and texture as pork bacon, turkey bacon still has a smoky, salty, meaty flavor that many enjoy.
While turkey bacon can be a good option for some, be aware of the following potential downsides.
Can Diabetics Eat Bacon?
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