Eating bacon during pregnancy is generally considered safe in moderation. However, there are a few things pregnant women should keep in mind when it comes to consuming bacon and other processed meats.
Is it safe to eat bacon during pregnancy?
Yes, it is safe to eat bacon in moderation during pregnancy. Bacon is an excellent source of protein, which is essential for baby’s growth and development. The nutrients in bacon like vitamin B12, iron, and choline are also beneficial for mom and baby.
That being said, bacon is high in saturated fat and sodium, so consumption should be limited. Health experts recommend pregnant women consume no more than 2 servings of processed meat like bacon per week.
Potential risks of eating too much bacon
Eating large amounts of bacon or other processed meats on a regular basis during pregnancy may increase health risks including:
- Weight gain – Bacon is high in calories and fat which can lead to excessive weight gain.
- Gestational diabetes – Processed meats increase risk of this dangerous complication.
- High blood pressure – The sodium in bacon can exacerbate pregnancy-related blood pressure issues.
- Listeria infection – Improperly cooked bacon raises listeria risk, which can cause miscarriage and stillbirth.
To minimize these risks, bacon intake should be limited to no more than 2-3 times per week during pregnancy.
Choosing healthier bacon
When consuming bacon, opt for leaner versions with reduced fat and sodium:
- Canadian bacon or back bacon have less fat than traditional sliced bacon.
- Look for lower-sodium bacon to limit salt intake.
- Turkey bacon contains less saturated fat than pork bacon.
- Prosciutto is salt-cured rather than smoked and contains less preservatives.
Check ingredient labels and select bacon with the fewest additives and preservatives.
Safest cooking methods
To reduce the risk of foodborne illnesses like listeria, bacon should always be cooked thoroughly until crispy. Safer cooking methods include:
- Pan frying or baking until bacon is crispy.
- Microwaving – this helps bacon cook evenly and drain excess fat.
- Avoid partially cooked or raw bacon which can harbor bacteria.
Make sure to use a separate pan and utensils when cooking bacon to prevent cross-contamination.
Healthy ways to eat bacon while pregnant
To enjoy the flavor of bacon in a balanced way, try these healthy recipes and serving suggestions:
- BLT sandwich with whole grain bread, lettuce, tomato and avocado.
- Bacon-wrapped chicken or shrimp.
- Small amounts of crumbled bacon in a salad or baked potato.
- Split a serving of bacon with a partner or use it to flavor dishes.
Pair bacon with plenty of fruits and vegetables and avoid eating multiple strips in one sitting.
Key takeaways
- Bacon can be part of a healthy pregnancy diet in moderation, about 2 servings per week.
- Opt for leaner, reduced sodium bacon and always cook it thoroughly.
- Limit portions to 2-3 strips and avoid eating bacon every day.
- Incorporate bacon into dishes with vegetables to help control fat intake.
- Avoid raw or undercooked bacon which can harbor dangerous bacteria.
Conclusion
Eating a couple servings of bacon per week is unlikely to cause harm for most healthy pregnant women. To stay within recommended limits, use bacon as a flavor enhancer rather than eating it in large quantities. Keep bacon intake occasional, choose healthier versions, and cook it safely to minimize risks.