Is It Safe to Eat Uncured Bacon?

Bacon is a beloved breakfast food for many The smoky, salty slices of pork perfection pair well with eggs, pancakes, sandwiches and more While traditional bacon gets cured with nitrites for preservation and that iconic pink color, some bacon brands now offer uncured options. With claims of no added nitrates or nitrites, uncured bacon seems like a healthier choice. But is it truly safe to eat? Let’s dive into the details on curing, nutrition, safety issues and what uncured bacon means for your health.

How Bacon Gets Cured

Curing refers to the process of preserving meat with salt, nitrites, nitrates or a combination. This protects against bacteria, extends shelf life and gives cured meats their characteristic taste and color.

For regular cured bacon manufacturers add sodium nitrite or sodium nitrate during processing. These curing agents limit spoilage and prevent the growth of botulism-causing organisms. Nitrites also give cured meats like bacon ham and hot dogs their pink tint.

Uncured bacon gets preserved using natural sources of nitrites like celery powder celery juice or sea salt. Since no artificial nitrites get added, the USDA requires labels like “uncured” and “no nitrites or nitrates added.” But these natural nitrites act the same as artificial ones during curing.

“Nitrite is nitrite, regardless of the source,” says Jeff Sindelar, PhD, a meat scientist at the University of Wisconsin-Madison. So uncured bacon contains about the same amount of nitrites as regular cured bacon.

Nutrition Profile of Cured vs. Uncured Bacon

Ounce for ounce, cured and uncured bacon are nearly identical in terms of calories, fat, sodium and other nutrients.

A typical serving of cured bacon (about 2-3 slices) provides:

• 60-90 calories
• 5-7 grams of fat
• 200-300 milligrams of sodium

Uncured bacon has similar nutrition numbers. Since the ingredients and curing process barely differ, there’s little nutritional advantage to choosing uncured.

One ounce of either cured or uncured pork bacon contains:

• 43% of the Daily Value (DV) for saturated fat
• 9% DV for sodium
• Small amounts of potassium, protein and magnesium

Like most pork products, bacon is a significant source of B vitamins like niacin, B6, B12 and thiamin. However, the amount of vitamins in a serving of bacon is unlikely to make a big impact compared to more nutrient-dense whole foods.

Potential Health Risks of Nitrites

While nitrites and nitrates help prevent spoilage and botulism contamination in cured meats, these compounds may have downsides for human health.

When exposed to high heat or stomach acid, nitrites can turn into nitrosamines. Studies link nitrosamines to increased cancer risk. The World Health Organization classifies processed meats containing nitrites as carcinogenic.

According to processed meat researcher Anika Knüppel, PhD, MPH, “The current scientific evidence suggests that there is no safe dose for nitrite intake.”

Research shows eating lots of cured and processed meats may increase risk for:

• Colorectal cancer
• Stomach cancer
• Type 2 diabetes
• Heart disease

However, nitrites occur naturally in vegetables like celery, spinach and beets. Eating nitrates or nitrites from plant sources seems less risky than consuming meats cured with these same compounds.

Plants offer protective antioxidants and vitamins that may counteract nitrosamine formation. But processed meats contain heme iron and amino acids that easily convert nitrites into carcinogenic nitrosamines.

Is Uncured Bacon Any Healthier?

With similar nutrition stats and the same nitrite content as regular cured bacon, uncured bacon offers few health advantages. Learning it contains celery powder instead of sodium nitrite may make it seem more natural. But eating celery itself is vastly different than meat cured with celery-derived nitrites.

“When people see ‘uncured’ on a label, they believe the meat is healthier,” says Amy Keating, RD, nutritionist with Consumer Reports. “But that’s not the case.”

In fact, researchers from Consumer Reports found little difference between cured and uncured meats in terms of:

• Presence of nitrites and nitrates
• Nutritional value
• Safety concerns like cancer risk

Rather than making bacon safer, eliminating artificial nitrites could potentially enable botulism-causing bacteria to grow if curing protocols aren’t carefully controlled. Traditional sodium nitrite has a longer track record for preventing this dangerous consequence.

“There are no health advantages to natural or synthetic sources of nitrite in bacon,” sums up Keating. “Less is more when it comes to processed meats like bacon.”

Tips for Safely Enjoying Bacon

Given the blurred lines between cured and uncured bacon, nitrite risks remain either way. But bacon lovers need not despair. A few safety tips can help minimize any concerns:

• Go Easy on Portions: The American Institute for Cancer Research recommends limiting processed meats to just 18 ounces per week. Spread out small servings instead of overdoing bacon at one meal.

• Avoid Burning: Charring or burning bacon produces more nitrosamines. Fry on medium heat until lightly browned but not blackened.

• Add Antioxidants: Pair bacon with vitamin C-rich foods like orange juice or red bell peppers. Antioxidants can counteract nitrosamine formation.

• Use Thicker Slices: Thin bacon crisps up faster, while thicker cuts are less likely to burn or char. Opt for regular or thick-cut bacon.

• Try Turkey Bacon: Since poultry contains less heme iron than pork, turkey bacon may limit nitrosamine development.

• Go Processed-Meat-Free Part of the Week: Designate certain days for plant-based, unprocessed meals to offset indulgent weekends.

• Buy From Responsible Producers: Look for bacon without artificial preservatives or other controversial additives like carrageenan.

The Takeaway on Uncured Bacon

When it comes to cured versus uncured bacon, the health differences appear minimal despite label claims. Both types contain roughly equal amounts of fat, sodium and nitrites.

Lower-sodium bacons may help reduce total nitrite content. And turkey bacon provides an alternative for those looking to limit processed red meats. But switching from cured to uncured pork bacon doesn’t automatically make your breakfast safer.

Rather than seeking bacon labeled uncured or nitrite-free, focus on moderation. Balance occasional bacon enjoyment with a nutrient-dense diet high in protective plant foods. Using responsible safety practices, bacon can still have a place in an overall healthy lifestyle.

Just don’t let politically correct labeling convincing you that swapping standard for uncured bacon fully absolves diet sins. When it comes to processed meat safety, there’s no shortcut to good old-fashioned moderation and common sense.