In light of the more recent evidence, it's best to reduce your intake of all processed meats to once every couple of weeks. Therefore, keeping your bacon intake to a minimum is recommended – eating it every couple of weeks is best.
While bacon is flavorful and a breakfast favorite among many, it shouldn't be something you eat regularly. High in saturated fat, just 3–4 slices of bacon represents about a fifth of your daily limit for saturated fat.
“Certainly bacon is not a health food, and I don't advise consuming it on a daily basis,” she says. “But if you eat a couple strips of bacon at brunch on the weekend, I don't think it's going to present a significant health risk—as long as your overall diet is sensible and healthy.”
You can enjoy bacon as a part of any healthy diet with the help of one key - moderation. Keep portion sizes in check. Avoid consuming bacon more than a few times per week. Use it as a condiment to top your meal, rather than the main course.
In light of the more recent evidence, it's best to reduce your intake of all processed meats to once every couple of weeks. Therefore, keeping your bacon intake to a minimum is recommended – eating it every couple of weeks is best.
The healthiest way to cook bacon is to cook it until crispy (but not burned), which allows the most fat to melt off. Then, drain it on a paper towel or brown paper bag to remove even more fat before eating.
Holistic registered dietitian and Meg the Dietitian founder Meg Hager said it varies from person to person. “Two slices once a week might be OK for a younger person without health conditions, whereas two slices once a month might be more appropriate for someone else.”
For example, eggs typically are eaten with other foods high in salt, saturated fat and cholesterol, such as bacon, cheese and butter. These foods are known to increase heart disease risk and should be eaten sparingly.
Science Backs Bacon
In order to reduce abdominal fat, high triglyceride levels, and insulin resistance (all of which are linked to weight gain), a higher fat breakfast comprising bacon may be the way to go.
It's actually explained by chemistry. When bacon is heated, it undergoes the Maillard Reaction, which causes food to brown and gives it its flavor. With bacon, the reaction causes sugars to react with amino acids, that when combined with bacon fat, creates unique aroma compounds that together make your mouth water.
Processed meats are meats that have been preserved by smoking or salting, curing or adding chemical preservatives. They include deli meats, bacon and hot dogs. Eating processed meats increases your cancer risk. Unfortunately, when these processed meats are preserved, cancer-causing substances form.
The problem with processed meats
The American Institute of Cancer Research recommends avoiding bacon and other processed meats completely. While eating any type of red meat has been associated with increased health risks, processed meats are even worse for your health.
“Bacon is high in purine. The body converts purine to uric acid. If uric acid builds too quickly and can't be eliminated, it deposits as crystals in the tissues. That's what cause the intense joint pain, swelling, redness, and possible temporary immobility.”
Eggs are not only high in protein, they also contain many vitamins, minerals and antioxidants. So, bacon and eggs really can be a healthy breakfast option, if eaten in moderation.
Absolutely eggs and bacon can be healthy!
Food doesn't have to be 'good' or 'bad'. Often, people think you can't have an egg and bacon fry-up for breakfast – that it is a 'special occasion' or 'cheat' meal. But everything can form part of a healthy diet, we just need to tweak our recipes.
With more calories, comes higher fat and protein values
Based on fat content alone, bacon is the healthier option.
"Bacon and other highly processed, fatty meats, kill off healthy gut bacteria." So take Mowrer's advice and feel free to include bacon sporadically in your diet—just make sure you're always prioritizing real, whole foods at every meal. For more, see The Best Way to Eat for your Microbiome and Improve Gut Health.
Do you need oil for cooking bacon on the stove? No, you don't. Your bacon might stick to the pan initially, but it's quite a fatty cut of meat and will release its own juice to cook in pretty quickly.
While baked bacon is arguably healthier than fried bacon, it is still bacon. Enjoy it in moderation as one tasty component of a balanced diet. Whenever we have bacon, I like to serve it with other lean proteins, fruits, whole grains, or vegetables to make a complete meal.
Nutritionally speaking, bacon fat is actually lower in saturated fat and higher in the good monounsaturated and polyunsaturated fats than butter.