Is Turkey Bacon Keto-Friendly? An In-Depth Analysis

Turkey bacon has become an increasingly popular alternative to traditional pork bacon With its lower fat content, turkey bacon is often perceived as the “healthier” choice. But is turkey bacon actually keto-friendly? In this article, we’ll analyze the nutritional profile of turkey bacon to determine if it fits into a ketogenic diet

What is the Keto Diet?

The ketogenic or “keto” diet is a very low-carb, high-fat diet. It aims to get your body into a state of ketosis where your body switches from burning carbohydrates to burning fat and ketones for fuel.

To get into ketosis, keto dieters need to restrict their net carb intake to 20-50 grams per day. Net carbs are total carbs minus fiber. On keto, the majority of calories come from fat sources like meat, dairy, oils, nuts and seeds. Protein is moderate, typically around 20% of calories.

Foods like bread, pasta, rice, beans, fruit, starchy vegetables and sugar are restricted on keto as they are high in carbs.

Why Turkey Bacon Could Be Keto-Friendly

There are a few reasons why turkey bacon may fit into a keto diet:

• Low in carbs: A slice of turkey bacon contains 0-1g net carbs, fitting into the keto carb limit.

• High in fat: Turkey bacon contains 1.5-2.5g of fat per slice, providing a good source of fat on keto.

• Moderate in protein: With 2-6g of protein per slice, turkey bacon offers a moderate protein hit without being excessive.

So at face value, turkey bacon ticks the boxes for being low-carb, high-fat and moderate protein. This would suggest it’s keto diet approved.

Nutritional Profile of Popular Turkey Bacon Brands

To get a better understanding of how turkey bacon fits into keto, let’s analyze some popular brands:

Butterball Turkey Bacon

• 30 calories
• 2.5g fat
• 0g carbs
• 2g protein

Oscar Mayer Smoked Turkey Bacon

• 35 calories
• 2.5g fat
• 0g carbs
• 2g protein

Applegate Organic Turkey Bacon

• 30 calories
• 1.5g fat
• 0g carbs
• 5g protein

As you can see, the nutrition stats are very keto-friendly – low in carbs, decent fat content and moderate protein. The fat content provides 17-25% of calories from fat, aligning with keto macros.

Based solely on macros, these popular turkey bacon brands can fit into a keto diet.

Ingredient Quality in Turkey Bacon

When determining if a food is keto-friendly, it’s important to look beyond just macros. The ingredients and quality of the food also matter.

Turkey bacon contains addons like sugar, preservatives and other fillers. Some brands use “cleaner” ingredients than others.

Here are some things to look for when choosing a quality turkey bacon on keto:

• No added sugars
• Minimal preservatives
• Free from artificial ingredients
• Contains mostly turkey and water
• Uncured and nitrate-free options available

Brands like Applegate use simpler, cleaner ingredients than others like Oscar Mayer. While Oscar Mayer fits the macros, it may be lower quality than some alternatives.

Health Benefits of Turkey Bacon

Turkey bacon offers some potential health upsides compared to pork bacon:

• Lower in fat and calories: Turkey bacon is generally lower in total fat and calories than pork bacon.

• Less saturated fat: The type of fat matters. Turkey bacon provides less saturated fat than pork.

• More protein: You’ll typically get more protein per calorie from turkey bacon.

• Lower sodium: Some turkey bacon options are lower in sodium than their pork counterparts.

While these benefits are modest, they may make turkey bacon a better choice than regular bacon for some on keto.

Potential Downsides of Turkey Bacon

Turkey bacon isn’t all positives though. There are some potential downsides to consider:

• Heavily processed: Like most bacons, turkey bacon is a heavily processed food with additives.

• Nitrates/nitrites: Some turkey bacon contains nitrates/nitrites as curing agents, which may have health risks when consumed in excess.

• High sodium: While lower than pork bacon, turkey bacon is still high in sodium. This may be problematic for some people.

• Can trigger cravings: The sweet and salty flavors of bacon may trigger cravings and overeating, even when choosing turkey bacon.

So while turkey bacon may have modest benefits over pork, it’s still a processed food that should be eaten in moderation on keto.

Turkey Bacon Alternatives for Keto

If you want to limit bacon intake but still have that smoky, salty flavor, consider these alternatives:

• Beef jerky or pork rinds: Get savory flavor without the bacon grease.

• Smoked salmon: Has more omega-3s than bacon.

• ** Baked egg cups with veggies: **Try mushrooms, spinach or tomatoes for a nutrition boost.

• Avocado toast: Top avocado toast with a fried egg for creamy texture.

• Cauliflower bacon: Uses cauliflower to mimic the smoky taste and crunch of bacon.

The Verdict: Is Turkey Bacon Keto?

Overall, turkey bacon can be part of a keto diet when consumed in moderation. It provides a good source of fat, minimal carbs, and moderate protein.

However, not all turkey bacon is created equal. Look for high-quality options without a lot of additives like sugar or preservatives. And as with most processed meats, turkey bacon should be eaten sparingly as part of an overall healthy keto diet.

At 1-2 slices per serving, turkey bacon can be incorporated into a keto lifestyle. But don’t make it a staple. Instead, focus on getting most of your fat and nutrients from whole, unprocessed foods like meat, fish, eggs, healthy oils, nuts, seeds and low-carb veggies.

With smart choices, turkey bacon can absolutely be part of a healthy ketogenic eating plan. Just be mindful of ingredients and portion size. When in doubt, stick to keto classics like bacon and eggs made with regular pork bacon.