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.
1. Turkey — best for low-fat and high protein. Sliced turkey, even if it's processed deli meat, is low in fat, low in calories, and high in protein. This makes it an ideal option for anyone attempting to increase muscle growth while limiting calories.
Breakfast Sausage
It's no secret that these are high-fat, high-calorie foods. But what you may not know is that many types of sausage are also loaded with sodium. Some also have added sugars and carbohydrates. If you have diabetes or are watching your blood sugar levels, breakfast sausage may not be the best choice.
Its main finding is that anyone who eats a lot of processed meat (160g plus – the equivalent of two-and-a-half sausages) every day – is 72 per cent more likely to die from heart disease than someone who eats a moderate amount (less than 20g). But eating it in moderation doesn't pose a great health risk.
The World Cancer Research Fund (WCRF) recommends limiting red meat intake to no more than 500g (cooked weight) per week, and completely avoiding processed and cured meats altogether.
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.
With more calories, comes higher fat and protein values
Some fats in the diet are necessary but consider your goals when selecting the breakfast meat that's best for you. Based on fat content alone, bacon is the healthier option.
AICR/WCRF expert report defines processed meat as “meat preserved by smoking, curing or salting, or addition of chemical preservatives.” Ham, bacon, pastrami, sausages, hot dogs and luncheon meats are all considered processed meat. It's not yet clear exactly why these meats increase risk for colorectal cancer.
Compare brands and opt for a sausage with the highest percentage of meat — aim for at least 80 per cent beef, pork, lamb or chicken. Sodium (salt) can be detrimental to heart health, so the less of it you consume, the better. Your benchmark is less than 500mg sodium per 100g, which can be hard to find.
According to U.S. News, soy products, mushrooms, eggplant, and coconut all have the same umami flavor that makes breakfast sausage and bacon taste so delicious — which is why they are excellent and cost-effective alternatives.
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.
The foods people typically eat with eggs, such as bacon, sausage and ham, might do more to boost heart disease risk than eggs do. Plus, the way eggs and other foods are cooked — especially if fried in oil or butter — might play more of a role in the increased risk of heart disease than eggs themselves do.
Doing so regularly raises the risk of cardiovascular disease. People who have high cholesterol, high blood pressure, or who are at risk of cardiovascular disease may need to avoid bacon entirely.
“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.
Chicken. The chicken variety is probably the smartest way to get your sausage fix. Most contain under 150 calories per link and 70% less fat than pork sausage. Plus, the flavor options are endless.
High in protein
The traditional pork sausage is packed with protein, containing on average 11g each. The benefits of protein are well documented for maintaining and building lean muscle mass and improving tissue health. Whether you are looking to bulk up on muscle mass, or slim down, protein is vital!
What makes processed meat products dangerous? In fact, sausages are an unhealthy food choice as they contain high levels of fat and sodium. According to Dr. Suwannachai, most sausages have protein and fat content as well as added water.
If you're looking for a healthy bacon option, turkey bacon is the perfect choice. It's lower in fat and calories while being higher in protein than regular pork bacon. The key is saturated fat. Turkey can be lower in saturated fat than pork belly, which is where pork bacon comes from.
The World Health Organization has classified processed meats including ham, bacon, salami and frankfurts as a Group 1 carcinogen (known to cause cancer) which means that there's strong evidence that processed meats cause cancer. Eating processed meat increases your risk of bowel and stomach cancer.
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.
The worst foods for high cholesterol, given their high saturated fat content, include: Red meat, like beef, pork, and lamb, as well as processed meats like sausage.