Bacon is a highly controversial food. On the one hand, it is widely perceived as unhealthy, with the potential to clog arteries and contribute to weight gain. On the other hand, it is a delicious, versatile food that can add flavor and nutrition to any diet. In this article, we will explore the science of bacon and explain how to properly incorporate it into your diet.
Bacon is a cured meat that traditionally comes from a pig. It consists of both the meat of the pig, plus the fat (known as lard). Bacon usually comes from either the belly of the pig, the back, or the sides. The amount of fat in bacon depends on how fat the pig is, with the belly usually being fattier than the back, especially in America.
Today, you can also find bacon made from turkey. However, if you actually spend time reading the label of turkey bacon, you'll see it contains a laundry list of ingredients, many of which are not good for you, such as hydrolyzed corn gluten, soy protein, wheat gluten, disodium inosinate, silicon dioxide, and nitrites.
In many European countries, including Germany, pork reigns supreme. From bacon to sausage to lard, no parts of the pig are left unused. And, if you take a good look at traditional Germans, you will notice that they are not as overweight as Americans, nor do they suffer the same incidences of chronic disease. Europeans use lard for most of their baking and cooking, while Americans shifted to the use of hydrogenated plant oils (aka. vegetable shortening), which made us sicker, fatter, and more diseased.
To understand why bacon, and the fat it is rich in (lard), is a healthy choice for us to use in our diets, let's look at the nutritional science of this food. If we take 1 tablespoon of pure lard, we see that it consists of an even balance of saturated and monounsaturated fatty acids, with some polyunsaturates and cholesterol (all animal fats contain cholesterol), but no trans fats.
If you compare lard to vegetable shortening, you get:
- 3.8 grams saturated fatty acids
- 6.7 grams monounsaturated fatty acids
- 3.9 grams polyunsaturated fatty acids (mostly omega-6)
- 2 grams trans fatty acids (man-made)
- 0 mg cholesterol
What's most frightening is the trans fats found in this man-made, fake lard substitute - trans fats have now been linked directly to heart disease morbidity and mortality, and there is a strong move to rid our shelves of this dangerous fat as soon as possible.
Saturated fats are often vilified, but experts now emphasize that saturated fat from natural sources like meats, dairy, and tropical oils (coconut, palm) is not detrimental to our health. In fact, it is much better for us than the polyunsaturated and hydrogenated substitutes we've been recently using. Saturated fats, like that found in bacon, can and should fit into a healthy diet - a diet low in sugar, processed carbohydrates, and synthetic chemicals, but high in fresh, low-pesticide vegetables, organic meats and fish, and nuts and seeds.
The right balance of omega-6 and omega-3 fatty acids is important for optimal health, as these fats play a vital role in the proper functioning of our cells and organs. However, it's worth noting that our modern Western diet tends to be higher in omega-6 fatty acids and lower in omega-3 fatty acids than is ideal.
Bacon does contain some omega-6 fatty acids, but it also contains small amounts of omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation in the body. Additionally, if you're eating a varied diet that includes a mix of foods high in both omega-3s and omega-6s, the overall balance of these fatty acids should be healthy.
The Key Is Quality
The health benefits of bacon largely depend on the quality of the meat and how it's prepared. Bacon that comes from pastured or grass-fed pigs is much higher in nutrients and healthier fats than bacon from conventionally raised pigs. It's also worth noting that pastured pigs tend to be raised more humanely and sustainably than conventionally raised pigs.
When it comes to preparation, it's important to avoid bacon that's been treated with nitrates or nitrites, which are commonly used to preserve the meat and add color. These compounds have been linked to an increased risk of certain cancers and other health problems. Look for bacon that's free from nitrates and nitrites, or choose brands that use natural preservatives like celery powder instead.
Additionally, it's important to avoid charring or burning your bacon, as this can create harmful compounds called polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). These compounds are known to cause cancer in animals and may increase the risk of cancer in humans as well. To reduce your exposure to these harmful compounds, cook your bacon low and slow, and don't allow it to become overly browned or crispy.
How To Add Bacon To Your Diet
Now that you know the truth about bacon and why it can be a healthy addition to your diet, here are some tips for incorporating it into your meals:
- Choose high-quality bacon from pastured or grass-fed pigs that's free from nitrates and nitrites.
- Cook your bacon low and slow to avoid creating harmful compounds like PAHs and HCAs.
- Use bacon as a flavoring agent rather than the main event. Add it to salads, soups, and vegetable dishes to add a rich, smoky flavor.
- Pair bacon with other healthy foods like eggs, avocado, and leafy greens for a well-rounded, nutrient-dense meal.
- Avoid pairing bacon with unhealthy foods like refined carbs, sugary drinks, and processed foods.
- Enjoy bacon in moderation, as it is still a high-calorie food and should be eaten as part of a balanced diet.
Final Thoughts
The idea that bacon is an unhealthy, "sinful" food is a misconception that has been perpetuated for decades. In reality, bacon can be a healthy and delicious addition to your diet when chosen and prepared correctly.
By choosing high-quality bacon from pastured or grass-fed pigs and cooking it low and slow to avoid harmful compounds, you can enjoy the rich, smoky flavor of bacon while reaping the many health benefits it has to offer.
So go ahead and add some bacon to your diet, and enjoy it guilt-free knowing that you're doing something good for your body.