Turkey bacon has become a popular alternative to traditional pork bacon. Many people choose turkey bacon because they believe it is a healthier option. But is turkey bacon actually good for you?
What is turkey bacon?
Turkey bacon is made from ground turkey that is shaped and cured to resemble bacon strips. The process involves injecting turkey breast meat with water, salt, sugar, and sodium nitrite. This gives turkey bacon a similar taste and texture to pork bacon.
However, there are some differences:
- Turkey bacon contains less fat than pork bacon.
- It also contains less cholesterol.
- Turkey bacon is higher in protein than pork bacon.
So in some ways, turkey bacon does have a better nutritional profile than pork bacon. But that doesn’t necessarily mean it is a healthy food choice.
Nutrition comparison of turkey bacon vs pork bacon
Here is a direct comparison of the nutrition facts in 3 oz (85g) servings of turkey bacon versus regular pork bacon:
| Nutrient | Turkey bacon | Pork bacon |
|---|---|---|
| Calories | 86 | 103 |
| Total fat | 3.8 g | 8.2 g |
| Saturated fat | 1.1 g | 3 g |
| Cholesterol | 30 mg | 23 mg |
| Sodium | 612 mg | 551 mg |
| Carbohydrates | 1.4 g | 0 g |
| Protein | 12 g | 8.8 g |
As you can see, turkey bacon is lower in calories, fat, and saturated fat compared to regular pork bacon. However, turkey bacon contains slightly more sodium.
So in terms of nutrients, turkey bacon could be considered a modestly healthier alternative. But that doesn’t mean it is truly good for you.
Potential benefits of turkey bacon
Here are some of the touted benefits of choosing turkey bacon over pork:
- Lower in calories and fat – Turkey bacon contains far fewer calories and half the amount of fat compared to regular bacon.
- Less saturated fat – Saturated fat raises LDL (bad) cholesterol levels, so the lower amounts in turkey bacon may be better for heart health.
- More protein – A serving of turkey bacon provides 12g protein compared to 8.8g in pork bacon, making it more filling.
- Lower sodium – Turkey bacon has slightly less sodium compared to regular supermarket bacon varieties.
For those trying to manage their weight or improve their cholesterol profile, turkey bacon may have some advantages over pork bacon. The lower calorie, fat, and saturated fat content fits better into a heart healthy dietary pattern.
Potential downsides of turkey bacon
However, there are also some potential downsides to keep in mind when it comes to turkey bacon:
- Highly processed – Like regular bacon, turkey bacon goes through extensive processing including the use of many additives.
- Nitrates/nitrites – Turkey bacon is processed and cured using nitrates and nitrites, which may have health risks when eaten in excess.
- High sodium – While lower in sodium than pork bacon, turkey bacon is still very high in sodium at 612mg per serving.
- Inflammation – All meats high in saturated fat and sodium may promote inflammation, and turkey bacon is no exception.
- Carcinogens – Cooking any meat at high temperatures can produce carcinogenic compounds.
The high degree of processing and use of preservatives like nitrites are concerning, even though turkey bacon may be marginally better than pork bacon in some nutrients. All cured meats should be eaten in moderation.
How turkey bacon is made
To better understand the health impacts of turkey bacon, it helps to know how it is made:
- Turkey breasts are ground up into a meat mixture, and injected with water, salt, sugars, and sodium nitrite.
- The meat mixture is smoked to add flavor, and caramel coloring is added to make it brown.
- The meat is pressed into molds to form the long rectangular slices.
- Preservatives are added to prevent spoilage and bacteria growth.
- The turkey bacon slices are packaged and sold.
As you can see, turkey bacon undergoes heavy processing and uses flavorings, colorings, and preservatives that allow it to mimic the properties of pork bacon. The processing methods reduce some of the perceived health differences between turkey and pork bacon.
Health impacts of ingredients in turkey bacon
Here is a closer look at some concerning ingredients used in turkey bacon production:
Nitrites
Sodium nitrite is added to turkey bacon to preserve color and prevent spoilage. In the high heat of frying, nitrites combine with amines to form carcinogenic nitrosamines. Studies link nitrite intake to increased risk of colorectal cancer.
Artificial flavors
Artificial smoke flavors are added to mimic the taste of bacon cured over wood smoke. Natural and artificial flavorings are associated with allergies and headaches in sensitive individuals.
Caramel coloring
Caramel coloring provides the brown color in turkey bacon. The artificial coloring contains the byproducts 2-methylimidazole and 4-methylimidazole that may be carcinogenic.
Sodium phosphate
Phosphates improve moisture retention but are associated with potential health risks. High intake may disrupt hormonal activity and mineral balance in the body.
Dextrose
Added sugars like dextrose increase the carbohydrate and calorie content. High intake of added sugars promotes obesity, diabetes, and heart disease.
So while turkey bacon starts from turkey meat instead of pork, the additives and processing methods make it more of an artificial food product than a whole, healthy meat.
How healthy is turkey meat?
Turkey meat on its own can be a lean, low-fat source of protein. However, there are some health concerns with all meats:
- Cancer risk – All red and processed meats are linked to increased colorectal cancer risk.
- Heme iron – The iron in meat may promote oxidative damage and increase diabetes risk.
- Saturated fat – Turkey contains saturated fat, which raises unhealthy LDL cholesterol.
- Cooking methods – Frying, grilling, and charring meats creates carcinogenic chemicals.
- Microbial bacteria – Raw meats may contain Salmonella, E. coli, and other pathogens.
So turkey has the same kinds of concerns associated with any red or processed meat. Eating turkey bacon does not negate the potential health risks of meat consumption.
Healthier bacon alternatives
For those looking to avoid the downsides of pork bacon, there are healthier alternatives:
Turkey bacon made without nitrites
Some turkey bacon varieties are cured without nitrites or artificial ingredients. Without these additives, the final product is likely healthier. But these products can be hard to find.
Other alternative bacons
Bacon made from beef, chicken, or fish provides less saturated fat than pork. But they still contain other downsides of processed meats.
Vegetarian bacon
Faux bacon made from soy, coconut, tempeh, or seitan has no cholesterol, and far less fat and sodium. The flavor and texture may not be exactly like real bacon.
DIY bacon replacements
At home, thinly sliced smoked mushrooms or eggplant can mimic bacon when fried up. This avoids any processed ingredients.
How to minimize risks of bacon
To get the flavors of bacon while reducing health risks:
- Choose uncured turkey or vegetarian bacon when possible.
- Eat bacon in moderation – no more than a few times per month.
- Opt for bacon bits rather than full slices to reduce portion size.
- Avoid charring or burning bacon when cooking.
- Limit use of bacon fat for other cooking.
- Pair bacon with vegetables to offset nitrite intake.
Following a predominantly plant-based diet with minimal processed meats is the healthiest overall approach.
Conclusion
To summarize, turkey bacon is modestly healthier than pork bacon due to its lower calorie, fat, and sodium content. However, the processing methods and use of additives make turkey bacon far from a wholesome food choice. While an occasional serving of turkey bacon is unlikely to negatively impact health, it should not be regarded as a truly healthy alternative to regular bacon. Consuming a diet with plenty of whole plant foods and minimal processed meats is the ideal for optimal health.