Can You Eat Bacon Everyday on Keto?

Bacon has become a staple food for those following the popular ketogenic diet. With its high fat content and relatively low carbs, bacon can fit into the macros of a keto meal plan. But is eating bacon every single day on keto recommended, or could it potentially have downsides?

This article will dive into whether or not daily bacon is ideal on a ketogenic diet. We’ll explore the pros and cons, optimal serving sizes, and overall health impacts of making bacon a daily habit on keto.

Why Bacon is Popular on Keto

To understand if eating bacon everyday on keto is healthy it helps to first look at why it’s such a popular choice among keto dieters

• High fat – With 43% of the Daily Value of fat in just one ounce, bacon helps keto dieters meet their higher fat goals The high fat content also promotes feelings of fullness and satiety.

• Low carb – A typical serving of bacon contains just around 1 gram of net carbs, allowing it to fit into even very low carb keto meal plans.

• Protein – With 6 grams of protein per slice, bacon provides an excellent source of filling protein to complement its fat.

• Flavor – Smoky, salty, savory bacon adds tons of flavor to recipes, making the keto diet more enjoyable.

• Convenience – Bacon is widely available and ready to eat, making it a quick and easy keto-friendly option.

With its macronutrient profile and taste, it’s easy to see why bacon is commonly over-consumed by keto enthusiasts. But moderation is key for health.

Potential Downsides of Too Much Bacon on Keto

Eating bacon every single day may not be the best choice due to the following reasons:

• High sodium – Bacon contains a lot of sodium, which may contribute to high blood pressure, heart disease, and stroke if over-consumed.

• Nitrates/nitrites – Many bacons contain preservatives like sodium nitrite that may be carcinogenic in large amounts.

• High fat – While beneficial in moderation, too much saturated fat from bacon could negatively impact cholesterol levels long-term.

• Limited nutrients – Bacon lacks the wide range of vitamins, minerals, antioxidants, and fiber found in other foods like vegetables.

• Food sensitivities – Some find they don’t feel their best eating pork products everyday due to mild sensitivities.

While bacon can absolutely have a place in keto dieting, relying on it too heavily could have adverse health effects for some people. Variety and moderation is key.

How Much Bacon Can You Have Per Day on Keto?

Rather than completely avoiding it, focusing on proper portion control is a better approach if you want to enjoy bacon daily on the keto diet. Here are some serving size guidelines:

• 2-3 slices of bacon per day is a reasonable amount for most people. This provides around 12-18 grams of fat.

• Limit bacon servings to no more than 1 ounce (around 4 slices) per meal if having it more than once a day.

• Consider having bacon 3-5 times per week instead of daily to maximize health.

• Pay attention to your body and reduce intake if you experience negative symptoms.

While everyone has different tolerances, keeping bacon portions in check will allow you to reap its benefits while minimizing potential downsides.

Tips for Picking the Healthiest Bacon for Keto

Not all bacon is created equal when it comes to nutrition and ingredients. Here are some tips for picking healthier bacon options for keto:

• Seek out uncured or nitrate-free varieties to avoid these harmful additives.

• Look for bacon made from heritage breed pigs like Berkshire or Red Wattle that is more nutrient-dense.

• Opt for bacon from pasture-raised pigs whenever possible for higher omega-3 content.

• Avoid bacon with added sugars or maple glazes in the ingredients list.

• Look for minimal ingredients and no artificial preservatives or flavors.

• Purchase bacon from high-quality, trusted butchers or grocers when you can.

Choosing a high-quality bacon sourced from humanely raised pigs is ideal both ethically and nutritionally.

Healthy Ways to Prepare Bacon for Keto

In addition to choosing a high-quality bacon and watching your portions, the cooking method also impacts the nutrition. Here are some healthy preparation tips:

• Bake bacon in the oven on a sheet pan instead of frying for less fat.

• Microwave bacon between paper towels to absorb excess grease.

• Grill or air fry bacon to make it crispy with less oil.

• Roast bacon on a rack over a sheet pan to allow grease to drip off.

• Drain cooked bacon on paper towels before eating to reduce fat consumption.

Finding ways to reduce the overall fat and calorie content of bacon through cooking methods allows you to enjoy it more frequently within your macros.

The Bottom Line on Daily Bacon for Keto

Bacon can absolutely be included as part of a healthy keto diet thanks to its high fat and low carb levels. However, for optimal health, bacon is likely best enjoyed in moderation 3-5 times per week rather than daily.

Focus on sensible portion sizes of just 1-2 ounces per meal, choose high-quality bacon when possible, and use cooking methods to reduce the fat content. This allows you to reap bacon’s savory flavor and keto-friendly macros while avoiding potential downsides of overconsumption.

At the end of the day, it’s about balance, variety, and listening to your own body’s response. Bacon can be sustainable as an occasional treat, but shouldn’t be the primary focus of every keto meal.