Is Bacon Bad For You, or Good? The Salty, Crunchy Truth

Many people have a love-hate relationship with bacon.†They love the taste and crunchiness, but are still worried that all that processed meat and fat may be harming them. Well, there are many myths in the history of nutrition that havenít stood the test of time. Is the idea that bacon causes harm one of them? Letís find outÖ

How is Bacon Made?

There are different types of†bacon and the final product can vary between manufacturers.†Bacon is most commonly made from pork, the meat from pigs, although you can also find ďbaconĒ made from the meat of other animals like turkey. Bacon typically goes through a curing process, where the meat is soaked in a solution of salt, nitrates, spices and sometimes sugar. In some cases the bacon is smoked afterwards.

The†curing is done in order to preserve the meat. The high salt makes the meat an unfriendly environment for bacteria to live in and the nitrates also fight bacteria and help the bacon preserve its red color.†Bacon is a processed meat, but the amount of processing and the ingredients used vary between manufacturers.


Bacon is Loaded With FatsÖ But Theyíre ďGoodĒ Fats

The fats in bacon are about 50% monounsaturated and a large part of those is oleic acid.†This is the same fatty acid that olive oil is praised for and generally considered ďheart-healthyĒ (1). Then about 40% is saturated fat, accompanied by a decent amount of cholesterol.

But we now know that saturated fat isnít harmful and cholesterol in the diet doesnít affect cholesterol in the blood. Nothing to fear (2,†3).†Depending on what the animal ate, about 10% are polyunsaturated fatty acids (mostly Omega-6). These are the ďbadĒ fats in bacon, because most people already eat too much of them (4). However, if you choose bacon from pastured pigs that ate a natural diet, then this wonít be much of an issue. If your pigs are commercially fed, with plenty of soy and corn (like most pigs are), then the bacon may contain enough Omega-6 to cause problems.

I personally wouldnít worry about it much, especially if youíre already avoiding†vegetable oils, which are the biggest sources of Omega-6 in the diet.


Bacon is Fairly Nutritious

Meat tends to be very nutritious and bacon is no exception. A typical 100g portion of cooked bacon contains (5):

  • 37 grams of high quality animal protein.
  • Lots of vitamins B1, B2, B3, B5, B6 and B12.
  • 89% of the RDA for Selenium.
  • 53% of the RDA for Phosphorus.
  • Decent amounts of the minerals iron, magnesium, zinc and potassium.

Bacon is also pretty high in sodium, which makes sense given how it is cured with sodium during processing.†I personally think the risks of sodium are way overblown. Some studies show that excess sodium can elevate blood pressure and raise risk of heart disease, while other studies show that too little sodium leads to the opposite result (6, 7). If youíre already avoiding the biggest sources of sodium in the diet (processed, packaged foods) then I donít think you need to worry about the amount of sodium in bacon. For healthy people who donít have high blood pressure, there is no evidence that eating a bit of sodium causes harm (8).


Nitrates, Nitrites and Nitrosamines

Now that we know saturated fat, cholesterol and normal amounts of sodium are usually nothing to worry about, this leaves us with†the nitrates.†Apparently, some studies conducted by some scientists a long time ago linked nitrates with cancer. However, these studies have since been refuted (9). Nitrates arenít some artificial compounds unique to bacon. Our bodies are loaded with them and the biggest dietary source is vegetables. Yes, vegetables are loaded with nitrates. Even our saliva contains massive amounts of them. These are compounds that are natural parts of human bodily processes.

There is some concern that during high heat cooking, the nitrates can form compounds called nitrosamines, which are known carcinogens (10).†However, vitamin c is now frequently added to the curing process, which effectively reduces the nitrosamine content (11). The harmful effects of nitrosamines are outweighed by potential benefits, but dietary nitrates may also be converted to Nitric Oxide, associated with improved immune function and cardiovascular health (12, 13).


Other Potentially Harmful Compounds

When it comes to cooking meat, we need to find balance. Too much is bad, too little can be even worse.†If we use too much heat and burn the meat, it will form harmful compounds like Polycyclic Aromatic Hydrocarbons and Heterocyclic Amines Ė which are associated with cancer (14).

On the other hand, some meats may contain†pathogens like bacteria, viruses and parasites.†For this reason, we need to cook meat well enough to kill the bacteria. So cook your bacon properly. It should be crunchy, but not burnt.


What The Studies Say

There†are concerns when it comes to bacon and other processed meats.†Many observational studies do show a link between consumption of processed meat, cancer and heart disease. In particular, processed meat has been associated with cancer of the colon, breast, liver, lung and others (15, 16). There is also an association between processed meat and cardiovascular disease.

A large meta-analysis of prospective studies on meat consumption did show that while regular meat had no effect, processed meat was significantly associated with both heart disease and diabetes (17).†Of course, those who eat processed meat are also more likely to smoke, exercise less and live an overall unhealthier lifestyle than people who donít.

People who are eating processed meat in these studies may be eating them with pancakes, soft drinks or beer and might even have ice cream for dessert afterwards.†Therefore, we canít draw too many conclusions from these findings. Correlation does not equal causation. However, I do NOT think these studied should be ignored, because the associations are consistent and they are fairly strong.

Whether this matters in the context of a lower carb, real food based diet, I do not know.


How to Make The Right Choices

As with most other types of meats, the quality of the final product depends on a lot of things, including what the animals ate and how the product was processed.†The best bacon is from pasture-raised pigs that ate a diet that is appropriate for pigs.

If you can, buy bacon from local farmers that used traditional processing methods.†If you donít have the option of purchasing your bacon directly from the farmer, then eat supermarket bacon at your own risk. Generally speaking, the less artificial ingredients in a product, the better. You can buy nitrate free bacon, but I donít think itís worth the extra cost. Nitrates are probably harmless. If you want to make your own bacon, you can buy pork belly and then process or prepare the bacon yourself.


Take Home Message

There are several studies showing that bacon is linked to cancer and heart disease, but all of them are so-called†epidemiological studies, which can not prove causation.†Overall, Iím not convinced that bacon is harmful. But Iím not convinced that itís totally healthy either. It is a processed meat after all. At the end of the day, you have to make your own choice. Take a look at the matter objectively. Do you think including this awesome food in your life is worth the risk? Thatís for you to decide.

In my opinion, bacon can be consumed as part of a healthy, real food based diet. It is also pretty much the perfect food for people eating†low-carb diets. There are some potential concerns, but I personally donít lose sleep over them as I know I am avoiding the foods that are truly awful, such as sugar, refined carbs and vegetable oils.

I have personally made the choice to continue eating bacon a few times per week, like I have been doing for some time now.†In my opinion, a life with bacon in it sure as hell beats a life without it.

Article by Kris Gunnars


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Caroline B.
Caroline B2 years ago

I eat my bacon pasture raised, organic and GMO free, and my bacon chemical free.

Janice Thompson
Janice Thompson3 years ago

Eat Bacon if you have it. And want it. We all have to go sometime. No one gets out of life alive.

Freda Lee J.
Lee J3 years ago

I don't eat bacon for the simple reason I don't eat mammals (birds and fish are my animal protein sources by choice) - but I quite cheerfully cook it for the rest of my family. It's delicious and, in moderation (as with most things), is pretty nutritious. Would much rather have my boys eat bacon as a treat than cakes or sweets for example. Regarding the supposed "link" to obesity - I "ate my way skinny" on fatty meats, cheese, eggs, butter and cream more than 30 years ago after discovering I was glucose-intolerant. Good healthy cholesterol levels. Must be my Neanderthal genetics :)

Dale O.

A very crispy topic.

Jacklyn W mentioned about bacon:

"It's illegal, its immoral or it makes you fat - smile."

Illegal? Only in some countries for religious reasons, but where I live, no one is buying it in the wee small hours on a darkened street corner while worrying about a police undercover squad waiting and willing to haul them off to jail.

Immoral? Only if one is cheating on your spouse and eating bacon with your mistress. Of course, one could end up having 'immoral strawberries as well.'

Bacon will only make one fat if one eats it in excess and doesn't have a good exercise programme. Moderation, very good. Especially with nutmeg.

Debbie Crowe
Debbie Crowe3 years ago

I only eat bacon about 10 or so times a year!
But right now, I love, love, love a BLT with fresh tomatoes from our garden!!
Thanks for the information!

Elena T.
Elena Poensgen3 years ago

Thank you :)

Jessica K.
Jessica K3 years ago

Haven't eaten bacon in years, but if you get it from a responsible farm and you eat meat I don't see the problem. Thanks.

Jacklyn Walker
.3 years ago

Its illegal, its immoral or it makes you fat - smile

Alvin King
Alvin King3 years ago


Dale O.

barry W mentions: "Bacon is a product you don't need to eat, period. Sorry if you want to start your way to the obese category eat away! thx"

There is such a thing as moderation and common sense, barry W. Someone having bacon on occasion is not going to have much effect on them. If someone eats bacon, chocolate, sugar, potato chips and other foods to excess and hardly exercises, they will have a problem.