43 Reasons to Eat Bacon: Could It Be Good For You?

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Three Streaks of Bacon on a White Background.Loved by almost everyone, bacon is one of the tastiest foods in the world.

However, it gets a lot of bad press from the mainstream media due to the fact it’s a processed kind of meat.

A point often overlooked is that bacon is relatively nutrient-dense.

So, in the interest of giving some balance to the continuous stream of negative news, here are 43 reasons to eat bacon.

Could it be good for you?

#1. Bacon Raises High-density Lipoprotein (HDL)

The conventional narrative says that bacon is bad for our heart health because it’s full of “artery-clogging” saturated fats.

However, saturated fat has been unfairly demonized. The bulk of studies over recent years show that links between saturated fat and cardiovascular disease have been overplayed (1, 2, 3, 4, 5).

In fact, bacon consumption results in increased high-density lipoprotein levels. Otherwise known as the “good cholesterol,” higher HDL levels have a protective effect against cardiovascular disease (6).

Foods high in fat such as bacon tend to raise HDL levels.

#2. Bacon is High in Potassium

Potassium is an essential mineral, and far too many people are deficient in it.

For instance, less than 2% of US adults are meeting the recommended dietary intake of the mineral (7).

This deficiency is especially important since potassium regulates blood pressure, and low potassium levels are a significant cardiovascular risk (8).

On the positive side, bacon offers a decent amount of the mineral; 17% of the RDA per 100g (9).

#3. It Curbs Hunger and Stops Food Cravings

Food cravings affect many people in modern society. It’s not so surprising when there are hyper-palatable foods available on every street.

Despite many people trying to move towards healthier diets, hunger pangs and cravings for sugary/carb-filled food are common.

The key to beating these cravings is to emphasize foods that increase satiety.

For this reason, bacon is good for you because it provides a combination of fat and protein, the most satiating macronutrient (10, 11).

#4. Significant Source of Protein

As mentioned above, bacon is a decent dietary source of protein.

It provides 13g protein per 100g (12).

Crispy Steaks of Bacon on a White Background.#5. Bacon Tastes Amazing

Bacon is delicious and makes any meal taste much better.

And there’s science in this too; according to the BBC, the taste of bacon hinges on chemistry and a complex molecular mix.

#6. It’s Low in Carbs

For those watching their carbohydrate intake, bacon is one of the very best low carb choices.

Per 100g, the macronutrient breakdown looks like this:

  • Carbohydrate: 1g
  • Fat: 40g
  • Protein: 13g

#7. It Has an Amazing Smell

In addition to an amazing taste, it smells pretty good too.

Most people have woken to the smell of bacon coming from the kitchen, and it’s definitely something to help get you out of bed.

And so much more appealing than the idea of toast and soggy cornflakes.

#8. Bacon is Full of Selenium

Selenium is a mineral that is responsible for (13):

  • Exerting antioxidant effects in the body
  • Improving thyroid function
  • Optimizing DNA production
  • Strengthening the immune system

Notably, bacon contains high levels of selenium: 93% of the RDA per 100g (12).

#9. It Works Well With Literally Anything

Bacon Covered In Chocolate.Is there a type of food that doesn’t match with bacon?

A variety of cuisines use it in their dishes, and it fits well with so many different foods.

Often seen in BLT sandwiches, carbonara, pizza, English breakfasts, and more.

In recent times, people are even combining bacon with chocolate — and that tastes great too.

The picture on the right shows a recipe for ‘chocolate covered bacon’ which contains:

  • Bacon
  • Cacao
  • Coconut oil
  • Salt
  • Sweetener

You can see how to make it here.

#10. Bacon is High in “Heart Healthy” Oleic Acid

Almost everyone refers to olive oil as “heart healthy” and something that belongs in our diet.

Of course, the predominant fatty acid in olive oil goes by the name of ‘oleic acid’ (14).

In contrast, many people refer to bacon as “greasy” and “full of bad fat.”

But guess what? The primary fatty acid in bacon is oleic acid: the very same fat as in olive oil (15).

#11. Nitrate Fears: Overplayed?

There is a fear of the nitrates most commercial bacon contains. Firstly, if you want to avoid nitrates, then you can always choose a smoked uncured bacon. However, this might not be necessary as some of the worries over nitrate may be unfounded.

Chris Kresser writes a nice article, in which he argues the case that these compounds occur naturally in vegetables, are not problematic, and that there’s no real reason to avoid them.

However, as with many things in nutrition, there may be a difference between a naturally occurring substance and a synthetic one. For example, some studies demonstrate that inorganic nitrate consumption (like in bacon) may lead to the formation of carcinogenic N-nitrosamines (16, 17).

But significantly, even if you believe that nitrosamines in bacon can be a concern, research shows that vitamin C inhibits the conversion of nitrate to nitrosamine (18).

Usually, producers add some vitamin C (ascorbic acid) to the bacon. If you still feel uneasy, you could eat some leafy greens with your bacon to up the vitamin C content.

Perhaps the most important point is cooking temperature. Studies show that frying bacon at 210°F results in no nitrosamine formation. 

However, some nitrosamines do form at a frying temperature of 350°F (19).

Slightly gentler cooking methods are always a safe bet, and they probably make bacon better for you.

Molecular Structure of Vitamin B1 (Thiamin)#12. Huge Provider of Thiamine (Vitamin B1)

Thiamine is an essential vitamin that we can find in animal foods.

Bacon is no exception, and provides ample amounts of the vitamin: 100g provides 31% of the recommended daily value (12).

#13. Bacon Contains Choline

Choline is an important mineral and mainly occurs in fatty animal foods. Some of the best sources are liver, egg yolks, and meat.

Unfortunately, choline deficiency is rife in modern times due to the widespread fear of animal fats.

And the mineral is crucial for our body; it plays a role in methylation, DNA, and detoxification systems.

The good news is that bacon is also a good source of choline, and provides 131mg per 100g (there is no RDA for choline) (12).

#14. No Blood Glucose or Insulin Spike

Bacon is extremely low in carbohydrate and very high in fat.

As a result, there are no blood glucose or insulin spikes following bacon consumption.

This fact makes bacon an excellent choice for people with diabetes, as well as anyone who is trying to maintain stable blood glucose levels.

Poor quality foods such as sugar, bread, and other refined carbohydrates tend to skyrocket blood sugar levels.

And higher fasting blood sugar has links to chronic diseases such as Alzheimer’s, cancer, and cardiovascular disease (20, 21, 22).

#15. Full of Saturated Fat

Despite the decades-long fear over saturated fat, more people now realize that naturally occurring saturated fats are not bad for you.

This article by Chris Masterjohn brilliantly explains why saturated fats are so important to our overall health.

Despite mainly providing monounsaturated fat, bacon also offers a decent supply of saturated fat and contains approximately 13g per 100g (12).

#16. It’s a “Paleo” Food (sort of!)

Of course, real cave dwellers didn’t have bacon (nor did they have most of the commercial fruits and vegetables available today).

But bacon does have an extremely long history, and it has been part of diets around the world for centuries.

And the curing of meat was essential prior to refrigeration. Salting pork helped preserve the meat and protect it from bacterial contamination.

#17. Bacon and Eggs

It’s my favorite breakfast and possibly the greatest combination of any two foods: bacon and eggs.

Here is a picture:

A Plate of Bacon and Eggs With Cherry Tomatoes.


#18. Tastes Delicious However It’s Made

Bacon tastes amazing no matter how you cook it.

Whether it’s pan-fried, baked, used in soup or on a homemade pizza — it never fails to taste good.

And any food tastes a lot better with bacon than it does without it.

#19. Bacon Pate

Pate is a traditional food that we can make by mixing butter with pureed meat and seasonings.

In fact, my parents used to give me bacon & liver pate as a child because it was the only way I’d eat liver!

So, pate can be a good way of getting some nutritious organ meats into your diet too.

And any pate that contains bacon tastes great — and it’s quite easy to make.

Here’s a simple recipe:

  • First, place a pan on heat and melt 5oz butter
  • Put 10 slices of bacon, 1 small onion, and 2 cloves of garlic into the pan and cook gently
  • Add 1 tablespoon of heavy cream and any seasonings you like (salt, pepper, Italian herbs, nutmeg, etc.)
  • Next, after fully cooking puree/blend the entire mixture.
  • Refrigerate. It will harden in the fridge, and your spreadable pate will soon be ready

#20. It Has a Decent Amount of Riboflavin (Vitamin B2)

Bacon provides a good source of all B vitamins, and riboflavin is no exception.

100g bacon contains 16% of the vitamin B2 RDA (12).

#21. Bacon-Wrapped Sausages

While bacon and eggs take first place, bacon-wrapped sausages come in a close second!

They’re so tasty that they even win a place at the Christmas dinner table.

A Cartoon Bacon Character With a Sad Face.#22. There’s No Such Thing As Bad Bacon

Have you ever had terrible tasting bacon?

With most foods, the quality can be very different from one meal to the next. For example; steak is one of the most popular foods, but a poorly prepared steak doesn’t taste so great.

In contrast, if you ever have bad bacon…… it still tastes pretty good.

#23. Provider of Iron

As a fatty meat, bacon doesn’t have quite as much iron as leaner meats do.

But it still provides a source of this essential mineral and offers 8% of the RDA per 100g (12).

#24. Bacon Contains Pantothenate (Vitamin B5)

Here’s yet another of the vitamin B family that bacon contains.

13% RDA per 100g (12).

Unprocessed Bacon Meat.#25. The Real Thing is ALWAYS Best

There are many fake bacon products available which are not the real thing.

They’re also not real tasty nor are they real good for you!

For instance, take ‘vegan bacon’ — the main ingredients look like this:

  • Water
  • Soy protein
  • Soy isolate
  • Wheat gluten
  • Soybean oil
  • Soy protein concentrate

It’s a bunch of soy flours and refined soybean oil, held together by gluten, with added flavorings to give it some taste.

On the other hand, turkey bacon is real food, but it doesn’t match the real thing in the taste department.

Real bacon is always best.

#26. It’s Very Simple to Make

Put it on the oven grill for 10 minutes, or pan-fry for a similar amount of time.

Bacon is simple to make and you can have a meal ready to eat in no time at all.

#27. Helps People Adjust to Low Carb/LCHF

Sometimes, new adopters of lower carb diets face two problems; food cravings and sodium imbalances.

First, bacon is amazing for satiety and can kill sugar cravings dead.

Secondly, it’s also high in salt, so it can be helpful when people first start a low carb diet.

#28. Massive Source of Niacin (Vitamin B3)

Vitamin B3 is otherwise known as Niacin, and it’s a vitamin that gets a lot of attention for its cardiovascular benefits.

Research studies show that Niacin helps:

  • Raise HDL and lower triglyceride levels and apolipoprotein-B containing lipoproteins (23, 24)
  • Protect against hardening of the arteries (atherosclerosis) (25)
  • Fight age-related cognitive decline and Alzheimer’s disease; people with low dietary intake of niacin have increased risk (26)

And the superb news is that bacon provides a huge source of niacin – 58% of the RDA per 100g (12).

Traditional Breakfast of Bacon, Eggs, Sausages, Mushrooms and Grilled Tomato.#29. There’s No Better Breakfast

I usually eat bacon and eggs for breakfast every Saturday morning.

And there’s no breakfast that I look forward to more.

Bacon and eggs, alongside some mushrooms and a grilled tomato. It is the best breakfast in the world in my book.

#30. Contains Large Amounts of Phosphorus

Phosphorus is another mineral that bacon provides an ample supply of; 56% of the RDA per 100g (12).

It’s essential for building strong bones and plays a vital role in both our skeletal system and dental health (27, 28).

In fact, we can find over 85% of our body’s phosphorus in our bones and teeth (29).

#31. Has a Decent Balance of Fats

As previously mentioned, the predominant fat in bacon is oleic acid– the same type of monounsaturated fat found in olive oil.

And per 100g, the breakdown of fats in bacon looks like this (12):

  • Total Fat: 40.3g
  • Monounsaturated Fat: 18g
  • Saturated Fat: 13.3g
  • Polyunsaturated Fat: 4.5g (omega-3: 200mg, omega-6: 4193mg)

The only negative here is the large imbalance between omega-3 and omega-6, which stands at about 20:1 in favor of omega-6.

Too much omega-6 relative to omega-3 can be pro-inflammatory, so we should strive to keep the ratio as close as possible (30, 31).

Pastured pigs may offer a slightly better ratio, but these pigs don’t eat grass and still eat the high PUFA feed.

However, on the positive side, the total amount of polyunsaturated fat is very low.

If you’re avoiding omega-6 vegetable oils and including fatty fish in your diet, then this is unlikely to be a concern.

#32. Decent Supplier of Pyridoxine (Vitamin B6)

Vitamin B6 is necessary for hormone production, brain development, and mood (32).

Bacon offers 17% of the RDA for pyridoxine (12).

Cartoon Bacon and Eggs Holding Hands.#33. Bacon Helps Everything Else Taste Better

Can you imagine a cheese quiche without bacon? Or just fried eggs by themselves?

They’d still be good, but bacon makes them taste that much better.

No matter what dish, bacon helps improve the taste of whatever food you combine it with.

#34. It Can Help You Lose Weight

Of course, this isn’t in a ‘magical pill’ way.

If you eat piles and piles of bacon, then you’ll likely struggle with a few weight problems.

But bacon may help you lose weight indirectly. Due to the impact it has on satiety, a breakfast of bacon sure helps discourage snacking throughout the day.

In fact, many people report success with this and a quick Google of “bacon + weight loss” shows many success stories.

#35. Contributes a Large Amount of Zinc

Another nutrient in bacon’s arsenal is zinc, and the salty meat contains 24% of the RDA per 100g (12).

Zinc is necessary for a healthy immune system, muscular growth and repair, and optimal hormone levels (33, 34, 35).

#36. Source of Magnesium

Bacon is also a good source of magnesium, an essential mineral which is imperative for human health.

Magnesium is critical for a healthy cardiovascular system and influences everything from protein synthesis to blood glucose control and the regulation of blood pressure (36, 37, 38).

Bacon provides 9% of the RDA per 100g (12).

Happy Woman Smiling and Looking Excited.#37. Bacon Improves Mood

Recent research has shed light on improved mood in evenings before a bacon breakfast.

No, I’m just joking… but bacon is delicious and generally makes people happy.

#38. One of the Best Vitamin B12 Sources

High in many B vitamins, bacon also contains 22% of the RDA for vitamin B12 (Cobalamin) (12).

This vitamin helps keep our red blood cells, DNA, and nerve cells in a healthy state (39).

#39. Eating Nothing But Bacon Improves Health?

This one is a bit surprising, and not something I would recommend anyone to do.

But it’s what someone called Dan Quibell did in something known as ‘the bacon experiment.’

In short, here’s what happened:

  • Dan ate 2lbs (908g) of bacon per day, for 30 days.
  • He didn’t eat anything else except the bacon
  • He lost 19lbs weight over the month.
  • Dan’s health markers such as blood pressure, cholesterol numbers, and liver markers all improved.

This little experiment suggests bacon may be good for you! But, again… I don’t recommend a bacon-only diet.

If you want to read more about this story, you can read an interview on Ketogasm.

#40. Brussel Sprouts and Bacon

Sprouts are a pretty nutritious vegetable, and they taste good too. But, they are just sprouts.

Nobody really thinks about them as one of the most delicious foods (I think).

But pair them up with bacon, and it’s entirely different. While they don’t come close to bacon and eggs, this is a combination that tastes great.

Here are some yummy recipes:

A Packet of Homemade Bacon.#41 You Can Make Bacon At Home

A lot of people don’t realize, but it’s fairly easy to make bacon at home.

And it can be tastier, healthier, and a whole lot cheaper than buying the stuff from a store.

That said, it does require a bit of work.

If you’re interested in learning more, then here’s an excellent guide to homemade bacon.

#42. It Can Be a Dessert

We saw chocolate-coated bacon earlier on, but there are many other dessert variations of bacon too.

Ever wanted to try low-carb maple bacon pecan muffins? Well, there’s a recipe for that.

And Maria Emmerich has a recipe for some rather interesting bacon ice-cream cones too.

#43. Bacon Lardons

Lardons are thicker, crispier, and juicier slabs of bacon than normal and they taste great.

Originating from France, they are added to a variety of dishes to boost the depth of flavor.

They can also be eaten (and taste just great) by themselves.

Reasons to Eat Bacon

Infographic Showing 43 Reasons To Eat Bacon.

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Is Bacon Good For You?

Firstly, I’d say that unprocessed red meat is a better choice.

But just like cured meats, bacon certainly isn’t as bad for you as the media often make out.

Despite the fears over nitrate, it’s a nutritious food that can fit into a healthy diet.

And waking up to bacon is a whole lot better than some ultra-processed food made of oil, sugar, and flour.

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What about worms in pork ?