Is Bacon Actually Good for You? Here's What the Research Says

You aren’t alone if you love the smell and taste of bacon—it’s the most popular pork product across the globe. Bacon delivers sweet, salty, and umami flavors all at once, making it satisfying and delicious.

So, is bacon good for you? Many believe bacon is unhealthy, but it actually has some surprising health benefits. In fact, bacon is on the Healthy Keto® Food List!

Discover five health benefits of bacon and learn how to choose the highest quality option to support a healthy diet without compromising on flavor.

Is bacon healthy?

You may have heard that consuming bacon and other processed meat products harms your health and increases your risk of cancer and heart disease. This is a common misconception.

Bacon contains saturated fats, and it was previously believed that this type of fat increases the risk of heart disease.

However, research published in Progress in Cardiovascular Diseases found that saturated fat is not inherently harmful and may not increase the risk of coronary heart disease when consumed in the context of whole foods.¹

Interestingly, the study also emphasized that replacing saturated fat with refined sugar, a typical ingredient in low-fat products often labeled heart-healthy, may pose greater health risks.

Bacon and other types of processed meat tend to be cured with sodium nitrite, a chemical compound linked to the development of colon cancer and high blood pressure.

It’s crucial to distinguish that the curing method increases the risk of adverse health effects, not the bacon itself.

Eating high-quality bacon as part of a healthy diet doesn’t pose health risks. Bacon is surprisingly nutritious and rich in healthy fats, B vitamins, and essential minerals.

Watch the video below to learn how to identify the best quality bacon to support your health.

Five health benefits of bacon

Bacon’s nutritional profile is excellent for keto. It’s carb-free and provides plenty of healthy fats and essential nutrients, including B vitamins, selenium, and phosphorus.

Here are five reasons why you should enjoy bacon as part of a healthy diet.

1. Contains healthy fats

Around 50 percent of bacon fat is heart-healthy monounsaturated fats, including oleic acid, the same fatty acid found in extra virgin olive oil. Oleic acid raises heart-healthy HDL cholesterol, which lowers the risk of arterial plaque formation, stroke, and heart attacks.

A diet high in monounsaturated fats is linked to balanced blood sugar control, healthy weight, lower inflammation, and improved blood lipids.

Bacon is high in saturated fats, which, contrary to common belief, isn’t bad. Saturated fats are essential for the structure of all your cell membranes and support a healthy immune system.

Organic pork belly is notably high in omega-3 fatty acids, a fat commonly found in oily fish, seeds, and nuts. Omega-3 fatty acids promote healthy blood vessels, balance cholesterol levels, and lower inflammation.

2. Rich in essential nutrients

Bacon is a rich source of nutrients. A typical serving of around 100 grams of cooked bacon contains 90 percent of your daily selenium requirement and 50 percent of your daily phosphorus needs.

Selenium is a powerful antioxidant that protects cells and DNA from premature aging and may lower the risk of certain cancers.

Like all red meat, bacon provides essential nutrients that support a healthy metabolism, including iron, magnesium, zinc, and B vitamins.

3. Supports satiety and weight loss

Bacon’s high-fat content increases satiety and curbs hunger, supporting weight loss and a healthy waistline.

Dietary fat digestion takes time. Meals containing high amounts of fat remain longer in your digestive tract than high-carb meals. This promotes satiety and makes you feel fuller for longer, helping you achieve and maintain a healthy weight.

Bacon is an excellent food if you’re practicing intermittent fasting. If you struggle to stick to your fasting periods or get hungry between meals, add bacon to your menu to maintain your fast and avoid snacking between meals.

4. Helps to maintain ketosis

Bacon is naturally high in fat and doesn’t contain carbs, making it an excellent keto-friendly food.

Eating bacon won’t raise your blood sugar levels and doesn’t trigger insulin production. Insulin is your primary metabolic hormone—it’s in charge of fat storage and determining how your body produces energy.

High-fat foods, including bacon, keep insulin levels low and maintain ketosis, meaning your metabolism burns fat instead of carbs for energy. Ketosis helps you lose weight fast, increases energy, and supports healthy cognition and memory.

5. Promotes healthy moods

Bacon is among the top dietary sources of choline, an antioxidant that protects your brain and nervous system from oxidative damage.

Choline is neuroprotective and helps lower inflammation in your brain, which is crucial for your neuronal health, memory function, and balanced moods.

Choline is converted to acetylcholine, a neurotransmitter that regulates brain function. Low levels of acetylcholine are linked to common mental disorders, cognitive decline, and increased risk of Alzheimer’s disease and dementia.

How to choose healthy bacon

Bacon is traditionally made from fresh cuts of pork belly. But if you want to try non-pork bacon, you can choose from a variety of beef, duck, or turkey bacon.

Canadian bacon is cut from pork loin instead of pork belly and contains less fat than traditional bacon.

Cured bacon products are typically preserved with nitrites. In contrast, uncured bacon doesn’t contain nitrites and has been preserved with celery powder instead.

Nitrates and nitrites are chemical compounds used to increase bacon’s shelf life and preserve texture and color.

However, consuming synthetic nitrites is linked to the development of colon cancer, so you want to avoid nitrite-containing processed meats as much as possible.

Ideally, choose organic bacon cured with celery powder. A certified organic meat label ensures that livestock have access to pastures and are fed a 100 percent organic diet free of genetically modified organisms (GMOs), and aren’t given growth hormones to accelerate maturation.

You also want to check the sugar content of your bacon. It isn’t uncommon for bacon to contain syrup or sugar glazes to preserve color and enhance flavor. Read nutrition labels and always choose sugar-free bacon.

Key takeaways

Is bacon good for you? Yes, eating bacon as part of a nutritious diet, such as Healthy Keto®, supports satiety, helps you lose weight, and promotes cognitive health.

Bacon is a rich source of heart-healthy monounsaturated fats, saturated fats, and oleic acid, which are linked to healthy cholesterol levels and reduced inflammation.

Avoid bacon products containing nitrites, which may cause adverse health effects. Choose uncured, organic bacon instead.

FAQ

1. Is it healthy to eat bacon?

Bacon has gained a bad reputation because some historical research linked red and processed meat consumption with increased risk of cancer and heart disease. However, this claim has since been invalidated.
Bacon is a rich source of heart-healthy monounsaturated fats, selenium, and phosphorus. As part of a healthy diet, bacon promotes satiety and a healthy weight, balances blood lipid levels, and can boost your mood.

2. Can I eat bacon every day?

Uncured, organic bacon preserved with celery powder can be part of your daily meal plan.
However, remember that bacon is energy-dense and high in fat. Overeating bacon can quickly exceed your energy requirements, potentially leading to stalled weight loss.

3. Is bacon keto-friendly?

Bacon is an excellent keto food. It’s high in healthy fats and has moderate amounts of protein. Read labels to avoid bacon products containing syrups or sugars added to enhance color and flavor.

4. Is bacon bad for cholesterol?

Bacon contains cholesterol, but you don’t need to be concerned about raising your cholesterol levels.
The claim that dietary cholesterol raises blood cholesterol levels has long been disproven. Your liver adjusts cholesterol production whenever you consume dietary cholesterol, keeping cholesterol in a healthy range.

5. Is bacon good for weight loss?

Yes, bacon is a great choice to support weight loss.
The high amounts of fat in bacon slow down digestion, increasing satiety and curbing hunger. Feeling fuller for longer helps avoid snacking, supports intermittent fasting periods, and promotes weight loss.

6. What kind of bacon is healthiest?

The healthiest bacon comes from pasture-raised, organic pork. It should also be uncured, meaning it’s made without synthetic nitrates.
Look for bacon preserved with natural ingredients such as celery powder and labeled as organic or pasture-raised to ensure higher quality and more nutrient-rich meat.

7. Is crispy bacon healthier?

Not necessarily. Overcooking bacon can cause it to lose some of its healthy fats and increase the formation of potentially harmful compounds. Cooking bacon at a moderate temperature helps preserve its nutritional value without charring the meat.

8. How much bacon is too much?

That depends on your overall diet, activity levels, and energy needs. However, moderate amounts of organic, uncured bacon as part of a nutritious and balanced diet won’t lead to weight gain or cause adverse health effects.