Bacon Nutrition and Benefits For Your Health

The nutritional value of bacon depends on several factors, such as the cut of meat, preparation method, brand, preservatives, etc. But generally, the nutritional information for a typical serving of cooked, unseasoned bacon (2 slices/16g) is:

• Calories: 86 grams
• Total Fat: 7 grams
• Cholesterol: 16 milligrams
• Sodium: 346 milligrams
• Total Carbohydrates: 0.2 grams
• Dietary Fiber: 0 grams
• Sugar: 0 grams
• Protein: 5.8 grams
• Vitamin B12: 12% of the DV
• Selenium: 88% of the DV
• Phosphorus: 11% of the DV

As you can see from the nutritional info of bacon, it is high in cholesterol, fat, and sodium. It is advisable to consume it with other nutritious foods such as vegetables, whole grains, and fruits to balance its nutritional profile. Also, grilling or baking the bacon is better than frying to reduce additional fat. 

Bacon is a good source of high-quality protein, and we need protein to maintain healthy muscle mass and support muscle growth because 80% of our muscle mass is made up of protein.

Our muscles are one of the most important components of your body because it keeps all of your parts going. We cannot move, speak,  breathe, run, etc without our muscles.

Keeping our muscles strong ensures we can easily carry out daily activities like climbing the stairs, lifting heavy objects, and picking up our pets. According to The Recommended Dietary Allowance (RDA), we need 0.8 grams of protein per kg of body weight. 

Bacon contains several important vitamins, particularly B vitamins. The B vitamins are a group of eight nutrients (B1, B2, B3, B5, B6, B12, Folic acid, and Biotin) that have specific roles in keeping the body healthy.

These vitamins are vital for maintaining good health and well-being. They are essential for cell metabolism, energy production, formation of red blood cells, and neurological health. They also help keep our skin, hair, and eyes healthy, as well as nerves, heart, and muscles.

Apart from B vitamins, bacon is also rich in minerals such as phosphorus, selenium, and zinc. The main function of phosphorus is to keep our bones and teeth healthy and strong. It also manages how our body stores and uses energy, grows, maintains, and repairs tissue and cells, filters out waste in our kidneys, and produces the body’s genes.

Selenium protects our cells from damage caused by free radicals and from infection and is essential for thyroid gland function, reproduction, and a healthy immune system. A single serving of bacon provides 80% of the RDV of selenium. Lastly, zinc supports immune function, wound healing, and DNA synthesis.

Bacon is a source of choline, an essential nutrient, meaning it is required for normal bodily function and human health. Our liver makes small amounts of choline, but this is not enough. Therefore, we need to obtain the majority through our food.

Our body needs choline for many bodily functions, such as cell structure and messaging, fat transport and metabolism, DNA synthesis, and nervous system maintenance. These bodily functions impact our brain health, liver function, and muscle movement.

Fats often get a bad rep for being unhealthy, but not all of them are harmful.  Naturally occurring fats such as monounsaturated fats found in whole foods are essential for the body. These healthy fats help reduce cholesterol levels and lower the risk of heart disease.

A study by the PREDIMED found that higher intakes of monounsaturated fats were associated with a lower risk of cardiovascular disease and death. However, just because it contains these healthy fats does not mean it is entirely healthy. Bacon also contains saturated fat, which increases the bad cholesterol in the body and eventually leads to heart disease. 

Another health benefit of bacon is that it does not contain any carbohydrates, making it an excellent choice for low-carb diets. Do not be mistaken.

According to several global health organizations such as WHO, carbohydrates are essential for proper bodily functions. However, the quality and quantity of carbs determine whether it is unhealthy. 

According to research, a diet with a high intake of unhealthy carbohydrates can cause inflammation and lead to diseases like non-alcohol-related fatty liver disease, heart disease, stroke, diabetes, and cancer.

The high protein and fat content in bacon enhances satiety, meaning it can promote feelings of fullness and decrease appetite. This is because protein helps regulate our hunger hormones known as ghrelin and leptin. Leptin decreases our appetite and lets our brain know that we are full, while ghrelin signals to our brain when we are hungry. 

Bacon helps decrease ghrelin, which helps control our appetite and prevents us from overeating and snacking between meals. This is especially useful in maintaining weight and preventing obesity. Meanwhile, leptin helps our body maintain a healthy weight on a long-term basis.

Bacon contains trace amounts of antioxidants such as glutathione and coenzyme Q10 that fight free radicals in our body. Free radicals are unstable compounds that left unchecked, can lead to oxidative stress, also known as an imbalance between free radicals and antioxidants in our body.

When there are more free radicals than antioxidants, the free radicals will start damaging fatty tissue, DNA, and proteins in our body. In the long run, it can lead to multiple illnesses, including diabetes, heart disease, and cancer.

As a result, our body needs to maintain a certain balance of free radicals and antioxidants. We can do this by consuming fruits, vegetables, and other plant-based, whole foods. 

Bacon can support brain health and improve mood. The protein in bacon is made up of amino acids like L-tryptophan, which play an important role in neurotransmitter production.

Neurotransmitters are chemicals that affect how our brain cells communicate with each other. Some examples of these neurotransmitters are serotonin and dopamine.

Serotonin influences learning, memory, and happiness, as well as regulates body temperature, sleep, sexual behavior, and hunger. Dopamine results in feelings of pleasure, satisfaction, and motivation and also controls memory, mood, sleep, learning, concentration, movement, and other body functions. 

Lastly, bacon is also beneficial for our skin health. Our skin is your body’s largest and most visible organ, and to keep it healthy, we need different vitamins and minerals. Our bodies cannot produce them, so we need to get them from food like bacon. 

These nutrients help digest our food and provide us with energy for cellular health, which leads to strong tissue and healthy skin. A healthy skin is less susceptible to acne and promotes wound healing. It also potentially lowers the chances of skin cancer.