Overall, bacon is lower in calories and saturated fat and by trimming visible fat you can lower this again, so from a nutritional stand bacon wins. However, as discussed all processed meats should be eaten in moderation due to their links to cancer.
Bacon: Two slices of center-cut bacon contain only 57 calories and significantly less fat, sodium, and cholesterol. Whereas turkey sausage has 7 grams of fat, 522 milligrams of sodium, and 67 milligrams of cholesterol—center-cut bacon has only 4.5 grams of fat, 255 milligrams sodium, and 12 milligrams cholesterol.
Bacon, which is made by curing strips of meat from the belly and sides of a pig, is less processed than sausage, as it's made from whole meat pieces rather than a mix of components. Bacon, including pastured bacon, can also be made without nitrates, preservatives which can damage your health.
The Health Benefits of Sausages
Sausages, as well as bacon, are high in protein. This means they both give you good amounts of energy for your muscles.
With more calories, comes higher fat and protein values
Based on fat content alone, bacon is the healthier option.
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.
Plus, along with eggs, both sausage and bacon are good sources of protein! It's the fact that they are classified as great protein-rich foods recommended by food experts and nutritionists that makes them the unsung heroes of the American breakfast.
Soy products, mushrooms, eggplant, and coconut will give you the same umami taste as sausage or bacon, and are far more cost-effective. While cooking up a batch of eggplants won't act as a replacement for bacon or sausage, a simple amount of seasoning can help bring out that meaty taste.
Overall, bacon is lower in calories and saturated fat and by trimming visible fat you can lower this again, so from a nutritional stand bacon wins.
“About 68% of the calories from bacon come from fat—and about half of those are from saturated fat—so it's definitely not the healthiest meat you can choose.” Bacon and other smoked, cured and processed meats are usually treated with nitrates or nitrites—chemical added to preserve shelf life and enhance color.
Mushroom bacon
Just like eggplant, mushrooms can be roasted to crispy perfection. Even more, mushrooms provide the savory “umami” flavor that bacon does, without all the unwanted saturated fat. Plus, they're a great source of metabolism-boosting B-complex vitamins and minerals such as magnesium and potassium.
Hot dogs, sausage, and bacon use the fattiest cuts of red meat, and therefore tend to be high in cholesterol and saturated fat. Bacon and sausage made with turkey or chicken might seem healthier, and they are somewhat lower in cholesterol than the red meat versions, but they're not cholesterol-free.
Foods high in cholesterol (eggs, butter, bacon) and saturated fat levels (coconut oil, red meat) should be avoided.
If you want to eat sausage often, however, consider choosing healthier types of sausage, such as those made with chicken or turkey. You can also make your own to get the freshest variety with none of the harmful additives or high-fat meat.
Finally, health experts say to stay away from processed meats, which are generally considered to be unhealthy. These include any meat that has been smoked, salted, cured, dried, or canned. Compared to fresh meat, processed meats are high in sodium and can have double the amount of nitrates.
A healthy balanced diet can include protein from meat, as well as from fish and eggs or non-animal sources such as beans and pulses. Meats such as chicken, pork, lamb and beef are all rich in protein. Red meat provides us with iron, zinc and B vitamins. Meat is one of the main sources of vitamin B12 in the diet.
Healthiest options: turkey and chicken
When it comes to the healthiest meats that pack the biggest nutritional punch, turkey and chicken should be at the top of your (grocery) list, says Schiff. Both are about equal in terms of nutrition, with turkey tending to be leaner than chicken.
So, is toast healthy? Toast is just a type of carbohydrate that can be consumed as part of any balanced, healthy diet. Furthermore, toasting a type of bread that is higher in whole grains will make it more nutrient-dense, adding more fiber, protein, vitamins, and minerals.
Hard-boiled eggs are an excellent source of lean protein. They'll fill you up without packing in too many calories, which is helpful if you want to lose weight. The protein in hard-boiled eggs also works alongside vitamin D to promote prenatal development.
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.