Is Turkey Bacon Healthy? This is a question many health-conscious individuals ask when considering their breakfast options. While often touted as a healthier alternative to traditional pork bacon, the truth is more nuanced. Continue reading to find out more about “Is Turkey Bacon Healthy?” and its nutritional details.
What is turkey bacon?
Turkey bacon is available at most grocery stores as an alternative to classic pork bacon.
It’s made by chopping or grinding turkey meat, adding seasonings and preservatives and then pressing the mix into bacon-like strips.
Some manufacturers even use stripes of light and dark meat to mimic the look of traditional bacon pieces.
You can cook it the same way as traditional bacon. It’s typically pan-fried, microwaved or baked in the oven until golden and crispy.
Is Turkey Bacon Healthy For You?
Frankly speaking, turkey bacon is a better choice than regular pork bacon. This is especially true if you want to eat fewer calories. One piece of Turkey bacon has about 29.8 calories, while a similar piece of pork bacon has 43.3 calories.
However, turkey bacon and pork bacon have about the same amount of fat and salt. Some turkey bacon even contains red meat.
If you want to eat only turkey, check the ingredients list carefully.
Nutrition Facts About Turkey Bacon
Turkey bacon is often seen as a healthier choice compared to regular pork bacon. While it’s true that it has fewer calories, let’s look closer at what you actually get in one slice of microwaveable turkey bacon.
- Calories: You’ll take in about 30 calories.
- Fat: There are 2.1 grams of fat.
- Sodium: Be aware of the sodium content, as one slice packs 164 milligrams.
- Carbohydrates: This isn’t a major source of carbs, with only 0.343 grams.
- Fiber: Unfortunately, there’s no fiber in turkey bacon.
- Sugar: You won’t find any added sugar.
- Protein: You get a small amount of protein, around 2.39 grams.
As you can see, while turkey bacon is lower in calories and fat compared to pork bacon, it’s still important to watch your portion size and consider other factors like sodium content when including it in your diet.
Comparing Turkey Bacon to Turkey Breast
People often think turkey bacon is healthier than regular bacon. It’s true that it has fewer calories, but let’s compare it to another turkey product: turkey breast.
Turkey Breast Nutrition
Turkey breast is a great food choice. It contains a lot of protein but very little fat. A typical serving (about 85 grams) has around 125 calories. The best part? It has only about 1 gram of fat and is low in sodium too.
So, which is better – turkey bacon or turkey breast? Turkey bacon might taste like bacon, but turkey breast is packed with more protein and has much less fat and sodium.
If you want to eat healthy food with lots of protein and low in unhealthy stuff, turkey breast is the way to go. It’s a fresher choice compared to processed turkey bacon.
The Upsides of Turkey Bacon
Turkey bacon can be a better choice than regular pork bacon for some people.
Lower in Calories and Fat
Turkey bacon has fewer calories and fat than pork bacon. This makes it a popular option for people who want to watch their weight. However, it’s still not a low-calorie food. Each slice has about 30 calories, and over half of those calories come from fat. So, it’s important to eat turkey bacon in moderation.
A Pork-Free Option
If you don’t eat pork, turkey bacon can be a good replacement. It might not taste exactly like pork bacon, but it has a similar smoky, salty flavor.
The Downsides of Turkey Bacon
While turkey bacon has some benefits, it also has drawbacks.
Less Protein, More Carbs
Turkey bacon has less protein than pork bacon. Also, because it has less fat, manufacturers sometimes add more sugar to make it taste better. Even though the amount of sugar is small, it can add up, especially if you’re trying to limit your carb intake.
High in Sodium
Turkey bacon is high in sodium. This is because salt helps preserve the bacon and makes it taste good. Eating just two slices can give you almost 14% of your daily recommended sodium intake.
Preservatives
Several turkey bacon products have additives that go by the generic name of nitrates and nitrites. These chemicals make the bacon to have a longer shelf life. It is a widely known fact that your body can metabolise some nitrates into harmless compounds but there may be those with a connection to certain types of cancer. To avoid nitrate you can buy brands that advertise ‘nitrate free’ maple flavored turkey bacon but these tend to use celery powder which is loaded with nitrates.
Processed Meat
Turkey bacon is a processed meat. Studies show that eating processed meat can increase your risk of heart disease, type 2 diabetes, and some types of cancer. Experts recommend eating very little processed meat.
Risks of Turkey Bacon
Turkey bacon might seem like a healthier choice than regular bacon, but it still has some risks. Experts aren’t exactly sure why eating red and processed meat, including turkey bacon, can lead to cancer. But here are some possible reasons:
High-Temperature Cooking
Cooking meat at super-hot temperatures can create harmful substances called heterocyclic amines (HCAs). These can damage your DNA and make it more likely for cancer cells to grow.
Heme Iron
Heme iron is a kind of iron which is present in high concentrations in red meat. This iron can abrade the cells in your colon, and this causes cancer.
Nitrates and Nitrites
These chemicals are often added to meat to preserve it. Studies show that they can turn into cancer-causing substances in your body.
Smoking the Meat
Smoking meat creates another harmful chemical called polycyclic aromatic hydrocarbons (PAHs). This chemical can cause cancer.
Last Words
Turkey bacon can be part of a healthy diet, but it’s important to consider its pros and cons. If you’re watching your calories, fat, or sodium intake, turkey bacon might be a better choice than pork bacon. However, if you’re trying to limit your intake of processed meat or sugar, you might want to choose other protein sources.
Remember, variety is key to a healthy diet. Eating a balanced diet with lots of fruits, vegetables, whole grains, and lean proteins is the best way to stay healthy.
FAQs: Is Turkey Bacon Healthy
Is Turkey Healthy?
Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don’t eat the skin. It’s rich in B-complex vitamins niacin, B6 and B12 and the essential nutrient choline.
Is Ground Turkey Healthy?
Yes, ground turkey is generally considered a healthier option than other ground meats. It’s a good source of protein and lower in fat, making it a heart-healthy choice.
How much protein and calories are in two slices of turkey bacon?
Two slices of uncured turkey bacon typically contain around 80 calories and 8 grams of protein. It also has about 2 grams of total carbohydrates and 4 grams of fat.
