Can I Eat Bacon on a Low Carb Diet?

As someone who loves bacon, embarking on a low carb diet can seem concerning. After all crispy bacon is one of life’s greatest pleasures! But before you give up your morning bacon habit rest assured that bacon can definitely still be part of a low carb lifestyle.

Bacon offers protein, fat, and flavor that can complement low carb diets like keto remarkably well. However, not all bacon is created equal when it comes to carbs. The type of bacon, ingredients, and how it’s prepared make a difference.

Let’s explore how to incorporate everyone’s favorite salty, smoky treat into a low carb diet in a healthy way. Keep calm and eat bacon on!

What is a Low Carb Diet?

Low carb diets like the ketogenic Atkins, and paleo diets restrict overall carbohydrate intake to put the body into a metabolic state called ketosis. This is when the body switches from using glucose from carbs as its main energy source to using ketones from fat.

Ketosis promotes fat burning weight loss and has been associated with other health benefits as well. But getting into ketosis requires keeping net carbs under 20-50g per day typically. Net carbs are total carbs minus fiber and sugar alcohols.

On a low carb diet, focus shifts to high fat and moderate protein foods. Non-starchy veggies take center stage along with meats, eggs, nuts, seeds, healthy oils, full-fat dairy, and limited berries and other low glycemic fruits. Grains, legumes, starchy vegetables, and added sugars are restricted or eliminated.

Why Bacon Fits Low Carb Diets

So where does bacon come in? As it turns out, bacon can be an excellent addition to a low carb diet for several reasons:

  • High in fat – With about 50% of its calories coming from fat, bacon provides the vital macronutrient for ketosis. Choose fattier cuts like pork belly.

  • Good source of protein – Bacon contains about 7g protein per slice, supporting muscle retention and satiety.

  • Low in carbs – A slice of bacon has less than 1g net carb, keeping you in ketosis.

  • Nutrient-dense – It provides B vitamins, selenium, potassium, zinc, iron, and other important micronutrients.

  • Boosts flavor – The smoky, salty, umami taste of bacon makes low carb veggies and other foods more delicious.

  • Promotes fullness – The protein and fat keep you feeling satisfied between meals.

So bacon can be a tasty and diet-approved way to meet your macros on keto, Atkins, and other low carb eating plans.

Choosing the Right Bacon for Low Carb

Not all bacon is equal when it comes to carbs, however. To keep your bacon truly low carb:

  • Avoid added sugars: Some bacon contains honey, maple syrup, brown sugar, or other sweeteners that hike up the carbs.

  • Watch the ingredients: Opt for no sugar added, uncured bacon without preservatives or other additives.

  • Choose fattier cuts: Pork belly provides more fat than leaner back bacon.

  • Consider whole slabs: This gives you control over the thickness and quality.

  • Mind the serving size: Limit portions to 2-3 slices per day to avoid overdoing calories and sodium.

Reading labels is key. Look for bacon cured with natural celery powder and sea salt rather than artificial nitrates.

Healthy Ways to Enjoy Bacon on a Low Carb Diet

From breakfast tacos to cheeseburger salads, there are limitless tasty ways to work bacon into your low carb meal plan:

  • Crumble on top of cauliflower rice or zucchini noodles
  • Wrap around grilled shrimp, chicken, or steak
  • Add to omelets, frittatas, and egg scrambles
  • Toss into leafy green and veggie salads
  • Stuff into chicken breasts alongside cheese and spinach
  • Mix with Brussel sprouts, broccoli, or green beans
  • Fold into Low carb egg, tuna, or chicken salad
  • Use in place of croutons on wedge salads
  • Bake and crumble over keto-friendly pizza

Get creative with recipes! Using bacon fat to cook veggies or make dressings is another flavorful option.

Just be mindful of portions. Depending on your carb limit, 2-4 slices per day is reasonable for most low carb dieters. Drink plenty of water too.

Potential Drawbacks of Bacon on a Low Carb Diet

While bacon can absolutely be part of a healthy low carb diet, there are a couple cautions to keep in mind:

  • High in sodium – Limit intake if you have high blood pressure or kidney issues.

  • Nitrates/nitrites – If sensitive to these preservatives, opt for uncured.

  • Can be calorie-dense – Practice portion control to avoid overdoing calories.

  • May increase processed meat cancer risk – Eat moderate amounts as part of a plant-focused diet.

As with any food, it’s ultimately about balancing bacon deliciously and healthfully within your individual diet, carb needs, and health goals.

The Takeaway on Bacon and Low Carb Diets

At the end of the day, incorporating a few slices of tasty bacon into your low carb diet can be done when you choose fresh, high-quality, additive-free products. Prioritize uncured bacon with healthy fat and watch your portions.

What If You Eat BACON Every Day For 30 Days?


Can I eat bacon and eggs on a low carb diet?

Bacon and eggs is a staple ketogenic breakfast for many people on the keto diet, so I figured I’d add this in here to really let you take it to the next level! The key to great scrambled eggs is to never overcook, and always add more richness to them.

How many pieces of bacon can I eat on keto?

Bacon is high in fat and protein, which makes it an excellent choice for people on a low-carb diet. To stay in ketosis, you should only eat about 3 ounces of bacon per day. This amount gives you enough fat to stay full while staying within the ketogenic diet’s recommended range of macros.

Will bacon kick me out of ketosis?

If you’ve been asking —is bacon keto, we’re here to tell you yes (and also encourage you to eat it). Among otherpork products, bacon is high in fat, making it in the ideal candidate for a keto-friendly, low carb breakfast.

Can I eat bacon and sausage on a low carb diet?

You can eat higher-fat foods that contain protein, like bacon and sausage, but you’re better off adding fat to foods, as it’s easier to control, says Keatley. And bacon and sausages have a lot of calories, protein, and saturated fat.

Can Bacon be part of a healthy diet?

Yes, bacon can be part of a healthy diet. Here’s how to use the flavorful ingredient in your cooking. It’s hard to deny that bacon possesses magical qualities. Bacon gets people out of bed in the morning, turns basic dishes into flavorful favorites and gives new life to classic recipes.

Can black beans be part of a low-carb diet?

Black beans have a high amount of carbohydrates in their composition, which is why they are not recommended for a low-carb diet. However, they are rich in fiber and protein.

Can you eat cured bacon on a keto diet?

Conventionally cured bacon contains sugar and preservatives like sodium nitrates and nitrites. On keto, you want to avoid sugars and limit nitrates/nitrites. That’s why uncured bacon is a popular choice for a healthy diet.

Should you add bacon to a keto diet?

Here’s are some more reasons why you should add bacon to your keto diet! Bacon is an excellent source of protein and fat, both of which are essential on the keto diet. Protein helps to build and repair tissues, while fat provides energy and helps to keep you satiated.

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