Is bacon bad for you?

Bacon is generally considered a food that is bad for you, leading to avoidance of over-consumption and sometimes forgoing eating it altogether. However, there are several factors to consider that have an effect on whether it is actually bad for you or not. By altering the frequency and the way you consume bacon, it can mean it isn't as bad for you as you might think.

How Unhealthy is Bacon Really?

Deep Red Streaky Bacon from Pasture Raised Pigs

Bacon is a cured meat, which means it has undergone a process to safely extend the period of which it can be consumed. How does this happen? It uses three main preservatives, Salt, Sodium Nitrate, and Sodium Nitrite. Salt is a longstanding way of preserving food and is considered a very safe way of preservation, as we can tolerate a reasonable amount of salt each day, only in excess of 5g per day does it start to pose risks, otherwise it is a perfectly natural mineral in our bodies and actually essential for bodily functions.

Nitrates are the most well-known part of why bacon is considered unhealthy, this is due mostly to the reaction that happens when they are cooked under high heat. Firstly nitrates convert to nitrites, which then can form harmful compounds such as nitrosamines, this threshold is approximately 150'C-170'C where it starts forming, and it's the sudden exposure such as searing temperature on a hot pan is what causes the resultant nitrosamines.

Is 2 Pieces of Bacon a Day Bad?

The frequency of consumption is important as to whether bacon is considered bad for you overall. As with all foods, over consumption of any one thing is a negative for your body, a nutritionally balanced diet is key to a healthy body, and bacon is no exception. However, due to the nitrates and high salt content, to eat 2 pieces every day, assuming this is about 150g of bacon, this would likely be excessive and put your body at higher risk of nitrate related damage.

Does the Type of Bacon Matter?

At Ruxstons we only offer bacon from pasture raised pigs that are kept outdoors with natural areas to explore and their diet remains true to their porcine ancestors with choice options of roots, grubs and plants. Because of this, the fat that is on the bacon is a lot more nutrient dense than choices from commercial sources. It is much higher in Omega 3 fatty acids, Vitamin E and D, and very importantly antioxidants such as selenium. Not only are these vitamins helpful for health, but selenium is much higher in pasture raised pigs vs commercial pigs. Selenium is an antioxidant which is beneficial for cell health and positive for your body. You can tell when bacon is from a source where the pigs have been kept outside to forage, as the colour is a rich deep red, this is due to the muscles containing more myoglobin, formed when pigs are active and grow slowly.

Streaky bacon is a cut from pork belly, and is higher in fat with the meat dispersed in streaks (unsurprisingly), so that is an excellent choice to go for in pasture raised pork. Back bacon is a cut from the loin, and the meat and fat division is a clear split, so does actually give a different texture. However, the amount of fat on back bacon from pasture raised pigs is as high as 50/50 due to their more natural lifestyle.

Can You Cook Bacon in the Oven?

While bacon is usually cooked on the frying pan, if we are looking at a way to cook it at a lower temperature to reduce the risk of nitrosamines forming, the oven is a fantastic option. Even cooking in the oven at 180'C, doesn't necessarily mean the outer surface of the bacon will reach the "risk threshold" for nitrosamines, as it will be cooked closer and more evenly. Cooking bacon in the oven means you can completely eliminate charring which is of course a much higher risk in the frying pan where it cooks faster, and the metal the bacon touches is much hotter, and can sear the bacon up into the "risk threshold"

An alternative method to the oven, is cooking bacon in an air fryer. This was similar to the oven, and is a controllable and mess free way to produce tasty bacon.

Is Bacon Worse Than Sausages?

Bacon is typically considered worse than sausages as they contain more preservatives. As sausages aren't cured, they come with less of those ingredients. However sausages, at least those from supermarkets, contain more additives and fillers. Bacon, although containing nitrates, have a much shorter ingredients list.

Crispy Bacon With Highest Risk From Nitrates

Can Bacon be Frozen?

Bacon can actually be frozen very effectively particularly when vacuum packed. It retains its flavour well, and because it is high in salt, the water content is less meaning it is less affected by large ice crystals forming during freezing that alter taste and texture. It is advised to lay bacon out flat over a wide area to freeze as it makes it more convenient to take some out when you need it instead of having to defrost it all. What makes freezing bacon so good is that you can completely eliminate any waste, and not only that, because bacon is so thin, it defrosts very quickly, so there isn't much waiting around before it can be cooked and enjoyed.

The Takeaway on Bacon

Overall, we can say that bacon can be considered not bad for you when included as part of a balanced diet. When it’s from a good quality source, eaten in moderation and sensibly, your body isn’t overloaded with salt, and importantly, it’s cooked at a lower temperature to substantially reduce the risk of forming damaging nitrosamines. Sorry to all the crispy bacon lovers, but if you want to enjoy bacon more often, try cooking it slower and without the char. It will be much kinder on your body, and you won’t feel like you’re doing your health a disservice.