Pork Bacon: Friend Or Foe On Keto?

Bacon is a staple for many, but can it be enjoyed as part of a keto diet? The short answer is yes, but it depends on the type of bacon and how it's prepared. The keto diet is all about consuming more healthy fats and proteins and fewer carbohydrates, and bacon fits the bill perfectly. It's high in fat and protein and low in carbs, making it ideal for ketosis, where the body burns fat for energy instead of carbohydrates. However, not all bacon is created equal, and it's important to choose the right kind to stay within keto guidelines.

Pork bacon is keto-friendly

The ketogenic diet is about consuming more healthy fats and proteins and fewer carbohydrates. When the intake of carbs is minimised, the body is forced to use stored fat for energy, producing ketones that trigger a state called ketosis, which is when weight loss happens.

Bacon is the ideal food for a keto diet. It satisfies all the prerequisites of the diet: it's high in fat, high in animal protein, and low in carbohydrates.

A typical 3.5-ounce portion of bacon contains 37 grams of high-quality animal protein, vitamins B1, B2, B3, B5, B6, and B12, 89% of the recommended daily amount of selenium, 53% of the recommended daily amount of phosphorus, and the minerals iron, magnesium, zinc, and potassium.

A medium slice of cooked bacon (8 grams) only has 0.1 grams of carbs but 3.3 grams of healthy fats and 3 grams of protein.

However, not all bacon is created equal. While the pork bacon is made from is naturally low in carbs, processors sometimes add sugars during the curing process. Therefore, it's important to read product labels to check whether there is any sugar in your bacon.

To summarise, pork bacon is keto-friendly, but always check the ingredients to ensure there is no added sugar.

Choose uncured bacon

Uncured bacon is generally a safer choice for those on a keto diet, as some brands cure their bacon using sugar. While bacon cured with sugar is still keto-friendly, as the sugars don't add much to the total carb count, it is always better to choose a product that doesn't contain any sugar or other sweeteners.

Coleman Natural's line of uncured bacon products is a good choice for keto dieters. Their Hickory Smoked Uncured Bacon contains only one gram of carbohydrates per serving, and their Sugar-Free Applewood Smoked Uncured Bacon is carb-free. Tender Belly also offers an uncured bacon product that is keto-certified. This product is made without added sugar and artificial nitrates, using only pork, salt, celery powder, and spices.

When shopping for uncured bacon, look for labels that indicate the bacon is "sodium nitrate-free." Sodium nitrate can potentially put your health at risk. Instead, choose bacon that is cured with natural nitrates found in celery, beets, and other vegetables. These natural nitrates help preserve the meat without adding any artificial chemicals.

In addition to being keto-friendly, uncured bacon may also be a healthier option. Synthetically-sourced nitrates have been linked to adverse health effects, including cancer. By choosing uncured bacon, you can avoid these potential risks and enjoy a delicious and healthy treat.

Check the ingredients

When it comes to keto, not all bacon is created equal. While the pork used in bacon is naturally low in carbs, some manufacturers add sugars during the curing process. So, it's important to check the ingredients list on the bacon package.

Ideally, the ingredients should be pork, salt, and natural curing agents, with no need for anything else. Avoid brands that list sugars, maple syrup, honey, dextrose, or cane sugar in their curing process.

Conventionally cured bacon contains sugar and preservatives like sodium nitrates and nitrites. On keto, you want to limit these additives. That's why uncured bacon is a popular choice for a healthy keto diet. Uncured bacon relies more on natural ingredients such as cultured celery powder and sea salt to preserve the flavor and colour, without artificial ingredients.

In addition to the ingredients, you should also consider the type of bacon. Different varieties may have different carbohydrate contents. Traditional pork bacon, turkey bacon, Canadian bacon, and beef bacon are all options, each with distinct flavours and textures.

Prioritize fattier cuts

Bacon is a keto-friendly food, and it can be enjoyed as a snack or incorporated into meals. However, it is important to remember that not all bacon is created equal. While bacon is generally high in fat and low in carbs, some processed bacon may have added sugars. Therefore, it is advisable to opt for natural bacon without added sugars, such as Coleman Natural's Sugar-Free Applewood Smoked Uncured Bacon.

When following a keto diet, prioritising fattier cuts of meat is essential. This is because the keto diet aims to achieve a state of ketosis, where the body burns fat instead of glucose or carbs for energy. Consuming fattier cuts of meat can expedite the transition to ketosis. Additionally, even excess lean protein can interfere with ketosis, as it can be converted into glucose for energy.

The ideal macronutrient ranges for a keto diet are 70-80% of calories from fat, 15-30% from protein, and 0-10% from carbohydrates. Therefore, fattier cuts of meat will help you achieve the desired ratio of fat to protein intake. For pork specifically, options like pork belly and ribs are fattier than bacon and can be excellent choices for a keto diet.

Grass-fed and pastured meats are recommended as they are higher in nutrients and beneficial fats, particularly omega-3 fatty acids, which have anti-inflammatory properties. When choosing meat for keto, focus on the number of grams of fat per serving rather than relying solely on percentage daily values on nutrition labels. Cooking fattier cuts of meat in other healthy fats, such as lard, tallow, avocado oil, or butter, can also enhance your keto diet experience.

Bacon is versatile for keto recipes

Bacon is a tasty treat and fits perfectly into a keto diet. It is high in fat and protein and low in carbs, making it an ideal candidate for a keto-friendly, low-carb breakfast.

But bacon isn't just for breakfast. Its versatility means it can be incorporated into breakfast, lunch, dinner, and snacks. It can be used as a side dish, a topping, or a snack on its own.

• Bacon-Wrapped Asparagus: A simple yet tasty dish. Wrap bacon slices around asparagus spears and bake.
• Bacon-Wrapped Cod: A flavourful dish that even non-fish lovers will enjoy.
• Bacon-Wrapped Shrimp with Sriracha Mayo: Grilled shrimp wrapped in crispy bacon, served as an appetizer or main course.
• Keto Jalapeno Poppers: Cream cheese, jalapenos, and bacon come together in this rich and creamy dish.
• Bacon Bourbon Keto Meatballs: A low-carb appetizer that's a crowd favourite for game day or New Year's Eve.
• Bacon-Wrapped Pork Medallions: An elegant dish with rosemary, red wine, and bacon flavours, perfect for a special occasion.
• Keto Twice Baked Loaded Mashed Cauliflower: A keto-friendly take on twice-baked potatoes.
• Keto Maple Bacon Cookies: A sweet treat with the flavour of bacon and maple syrup.
• Air Fryer Avocado Bacon Wrap: Combine avocado and bacon for a flavour explosion.
• Keto Bacon and Blue Cheese Zoodles: An easy keto pasta dish ready in under 10 minutes.
• Bacon Cream Cheese Jalapeno Poppers: Spicy jalapenos stuffed with cream cheese and bacon bits and baked to perfection.
• BLT Stuffed Avocados: Avocados stuffed with a tasty mixture of chopped bacon, tomatoes, citrus juice, and seasonings.
• Bacon Brussels Sprouts: Combine Brussels sprouts with bacon for a tasty side dish or salad.

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