Is Turkey Bacon and Eggs Really a Healthy Breakfast?

Turkey bacon and eggs is a classic breakfast combo that many people turn to for a quick, easy and supposedly healthy start to the day But is loading up on turkey bacon and eggs in the morning truly healthy and good for you? Let’s take a closer look at the nutrition, pros and cons of this breakfast duo

Nutrition Profile of Turkey Bacon and Eggs

First let’s break down the basic nutrition facts of this breakfast meal

• Turkey bacon (2 slices)

  • 70 calories
  • 3 g fat
  • 8 g protein
  • 0 g carbs

• Eggs (2 large)

  • 140 calories
  • 10 g fat
  • 12 g protein
  • 1 g carbs

• Total for 2 eggs + 2 turkey bacon slices

  • 210 calories
  • 13 g fat
  • 20 g protein
  • 1 g carbs

Turkey bacon is significantly leaner compared to regular pork bacon. Two slices of turkey bacon contain 70 calories, 3 g of fat and 8 g of protein. Regular bacon contains twice the amount of calories and fat for the same serving size.

Eggs are a high-quality protein containing all 9 essential amino acids. They also provide antioxidants like lutein and zeaxanthin which are great for eye health.

So in terms of calories, protein, carbs and fat, turkey bacon and eggs make a pretty balanced breakfast. But the health profile of a food goes beyond just macros. Let’s analyze the pros and cons of this breakfast to get the full picture.

Potential Benefits of Turkey Bacon and Eggs

1. High in Protein

• The 20 grams of protein in 2 eggs and 2 turkey bacon slices provides around 40% of your recommended daily protein intake.

• Starting your day with a good protein source helps fill you up, curb hunger pangs and promotes stable energy levels.

2. Contains Nutrients Like Selenium, B Vitamins and Choline

• Turkey bacon and eggs contain a variety of micronutrients:

  • Selenium – protects cells from oxidative damage

  • B Vitamins – support energy metabolism and brain function

  • Choline – important for liver function, mood and memory

3. Low in Carbs

• At only 1 gram of carbs total, turkey bacon and eggs qualify as a low-carb, keto-friendly breakfast option.

• Limiting carbs at breakfast helps control blood sugar spikes. This results in more even energy rather than crashes later in the morning.

4. Keeps You Full Until Lunch

• High protein, low carb breakfasts provide satiety. This keeps hunger at bay and prevents snacking on empty calories.

• Studies show that eating eggs for breakfast leads to greater fullness, lower calorie intake at subsequent meals and reduced food cravings throughout the day.

5. Easy to Prepare

• Compared to foods requiring lots of prep and cooking, turkey bacon and eggs make a simple, fast breakfast.

• You can cook the eggs and turkey bacon in less than 10 minutes, making this an ideal quick breakfast.

6. Less Processed than Pork Bacon

• Turkey bacon undergoes less processing compared to regular pork bacon.

• Less sodium is added during processing of turkey bacon. It is lower in sodium compared to regular bacon.

Potential Drawbacks of Regular Consumption

1. High in Saturated Fat and Cholesterol

• 2 eggs contain around 140 mg of cholesterol, which is almost half of the 300 mg daily recommended limit.

• Turkey bacon and eggs are high in saturated fat (4 g from eggs, 1 g from turkey bacon).

• Diets high in saturated fat and cholesterol raise LDL (“bad”) cholesterol levels in the blood, increasing heart disease risk.

2. Turkey Bacon May Contain Preservatives

• To prevent spoilage, turkey bacon is sometimes treated with preservatives like sodium erythorbate and sodium nitrite.

• There are links between nitrites/nitrates and increased cancer risk. Buying uncured turkey bacon avoids this.

3. Lacks Fiber

• Turkey bacon and eggs contain virtually no fiber. The breakfast provides only 1 gram of fiber.

• The daily fiber recommendation is 25-30 g. Without fruit or whole grains, this breakfast misses an opportunity to consume fiber.

4. No Veggies or Fruit

• As an animal protein and fat focused meal, turkey bacon and eggs lack produce.

• The vitamins, minerals and antioxidants found abundantly in fruits and vegetables are missing.

5. High in BPA-Lined Cans

• Most canned turkey bacon products are lined with Bisphenol A (BPA).

• BPA is an endocrine disruptor that may interfere with hormones and increase cancer risk.

6. Poultry Farming Concerns

• Most turkey bacon comes from conventionally farmed turkeys. They are often crammed in crowded barns and fed grains rather than grubs and bugs like wild turkeys.

• Choosing pasture-raised, organic turkey supports more ethical, sustainable farming practices.

Healthy Preparation Tips

Here are some tips to make your turkey bacon and egg breakfast healthier:

• Choose uncured turkey bacon without nitrates/nitrites. Or make your own turkey bacon from whole turkey slices.

• Use organic, free-range eggs for a more nutritious egg higher in omega-3s.

• Make one of the eggs a 3-4 egg white omelet to cut cholesterol.

• Opt for olive oil or avocado oil instead of butter to cook the eggs and turkey bacon.

• Serve with whole grain toast or side of fruit to add more fiber.

• Saute veggies like spinach, peppers or onions to incorporate produce.

• Flavor eggs with herbs and spices instead of salt.

Healthy Alternatives

If turkey bacon and eggs every day is not your thing, here are some equally quick high protein breakfast ideas:

• Smoked salmon, sliced tomatoes, greens, avocado toast

• Peanut butter banana protein smoothie

• Cottage cheese with fruit, nuts and chia seeds

• Greek yogurt parfait with granola and berries

• Leftover grilled chicken on salad

• Tofu veggie scramble

• Black bean and sweet potato breakfast tacos

Key Takeaways

• Turkey bacon and eggs can be a balanced source of protein, fats and micronutrients. But the high amounts of saturated fat and cholesterol should be consumed in moderation, especially for those at risk of heart disease.

• Preparing the turkey bacon and eggs healthfully matters – choose uncured turkey bacon when possible and favor fats like olive oil over butter.

• Pairing the turkey bacon and eggs with veggies, greens, whole grains or fruit improves the meal by adding antioxidants, vitamins, minerals and fiber.

• For more variety, swap out turkey bacon and eggs some mornings for other protein-rich breakfast foods like yogurt, cottage cheese or smoked salmon.

Overall, turkey bacon and eggs served with a side of veggies or fruit can be a nutritious breakfast. Just be mindful of proportions and preparation to maximize the health benefits. Moderating intake of cholesterol-heavy foods as part of a varied diet is key toprevent potential negative effects on heart health from eating turkey bacon and eggs regularly.