Turkey bacon is made by combining minced or chopped smoked turkey with seasonings, coloring, and preservatives. The mixture is then formed into bacon-like strips.
Is turkey bacon healthier than regular bacon? Turkey bacon can be a healthy alternative to conventional bacon, especially if you want to reduce your calorie intake. One strip of turkey bacon has 29.8 calories, whereas the same serving of pork bacon has 43.3 calories. Turkey bacon, however, contains nearly as much fat and sodium as pork bacon. Some turkey bacon may even contain red meat.
Check the ingredients list if you are looking for turkey-only strips. Read on to learn whether turkey bacon is healthy and nutrition facts.
:max_bytes(150000):strip_icc()/Health-GettyImages-1396821025-eba699f95fa34f00b362440d0abc86da.jpg "Is Turkey Bacon Better Than Regular Bacon? (1)")
Turkey bacon has about 29.8 calories per strip. The same serving of pork bacon, in contrast, has 43.3 calories. Replacing conventional bacon with turkey bacon can be a small change you make to help you lose or manage your weight. You must burn more calories than you take in to lose weight.
Is a Pork Alternative
You may opt for turkey bacon if you still want to enjoy bacon but cannot eat pork for health or religious reasons. Just make sure to double-check the ingredients list. Some turkey varieties can contain other meats, including pork.
Why Does Turkey Make You Sleepy? Here's What To Know About Tryptophan
Turkey bacon is not all that different from conventional bacon when it comes to healthiness, although it contains fewer calories. One slice of microwaveable turkey bacon has the following nutrients:
- Calories: 29.8
- Fat: 2.1 g
- Sodium: 164 milligrams (mg)
- Carbohydrates: 0.343 grams (g)
- Fiber: 0 g
- Added sugars: 0 g
- Protein: 2.39 g
Is Turkey Bacon Healthier Than Regular Bacon?
One slice of turkey bacon has about 7% of the recommended maximum sodium intake, which is 2,300 mg per day. The same-size portion of pork bacon provides 162 mg of sodium, nearly the same amount as turkey bacon.
The health difference is that pork is red meat, and turkey is not. Research has found that red and processed meats can increase the risk of cancer, primarily colorectal cancer. Experts advise limiting or avoiding red and processed meats due to their association with cancer. Turkey bacon is not red meat, but it's processed meat. It's best to limit your consumption of turkey bacon.
Risks of Turkey Bacon
It's not entirely clear why red and processed meats, including turkey bacon, increase cancer risk. Possible causes include:
- Cooking the meat at high temperatures: This can trigger the production of heterocyclic amines (HCAs). These substances can harm DNA, increasing the risk of cancerous mutations.
- Heme iron: This is found in high amounts in red meat. Heme iron may damage cells that line your colon, increasing the risk those cells become cancerous.
- Nitrates and nitrites: Research has found that these substances can form cancer-causing compounds in humans.
- Smoking the meat: The smoking process produces polycyclic aromatic hydrocarbons (PAHs), a carcinogen (cancer-causing chemical).
No one food can make or break the healthfulness of your diet. Here are some ways you can healthily consume turkey bacon:
- Enjoy bacon in moderation: Reserve turkey bacon for special occasions like holidays or birthday brunches.
- Eat whole foods: Pair turkey bacon with nutrient-rich foods, such as whole grains, fruits, and vegetables. Serve BLTs on whole-grain bread with fresh tomatoes, lettuce, and avocado instead of mayo.
- Stay hydrated: All bacon, including turkey bacon, is high in sodium. High sodium intake can increase blood pressure and raise heart disease and stroke risk. Drink plenty of water while eating bacon to offset sodium's effects on blood pressure.
- Consume potassium: Potassium-rich foods, like avocados or bananas, help manage the effects of sodium. Aim for 4,200 mg of potassium per day.
You may opt for healthier alternatives to turkey bacon. Try plant-based bacon alternatives, for example, like those from MorningStar Farms. Plant-based bacon may be high in sodium, so check the nutrition facts label and stick to just a few strips.
If you do not want to give up meat, look for varieties without added nitrations, such as Dietz & Watson Organic Uncured Turkey Bacon. Nitrate-free turkey bacon is leaner, packs more protein, and has slightly less sodium than other options.
A Quick Review
Turkey bacon is likely healthier for you than conventional bacon since it's not red meat. Turkey bacon, however, is still processed meat. Stick to small portions, pair it with nutrient-rich foods, and choose nitrate-free versions if you enjoy turkey bacon and want to keep eating it.
