The ketogenic diet, often called keto, is a high-fat, very low-carb diet designed to shift the body into a state of ketosis, where it burns fat for fuel instead of glucose (sugar). This dietary approach has gained popularity for its potential benefits in weight loss, blood sugar control, and more. Given its focus on fat-forward foods, many people wonder if bacon, a beloved breakfast staple, fits into a keto diet. The answer is a resounding yes - with some considerations.
Understanding the Keto Diet
The keto diet restricts carbohydrates to induce ketosis. When carbohydrate intake is limited, the liver starts burning fat to form ketone bodies, which the body then uses for energy. To encourage ketosis, individuals typically aim to limit their carbohydrate intake to just 5-10% of their daily calorie intake.
Is Bacon Keto-Friendly?
Bacon can be a delicious and satisfying part of a well-balanced ketogenic meal plan. Most types of bacon fit perfectly into a keto diet plan since they’re low in carbs yet high in protein and fat. However, it’s crucial to choose bacon varieties wisely.
Selecting the Right Bacon
- Check the Ingredients: Look for bacon that is sugar-free or uncured to avoid added sugars and unnecessary carbohydrates. Processors sometimes add sugars during the curing process, which can increase the carb content.
- Nutrition Information: Review the nutrition label to confirm the fat and carbohydrate content per serving.
- Consider Protein Intake: Bacon also contains protein. On a very strict keto diet, moderate protein intake is recommended to prevent gluconeogenesis, a process where the body converts protein into glucose.
Coleman’s Sugar-Free Applewood Smoked Uncured Bacon is an excellent option for those seeking a rich, smoky taste without any added sugars. Similarly, Coleman Hickory Smoked Uncured Bacon is free from chemical preservatives, making it a healthier choice.
Bacon's Nutritional Profile
Two slices of bacon have about 100 calories and 5 to 6 grams of protein. It’s also very low in carbs, which is part of its appeal for keto and lower-carb eaters. However, those same two slices also bring about 108 calories and over 8 grams of fat, with nearly 3 grams coming from saturated fat.
Read also: Delicious Keto Salad Dressing
Bacon also brings some valuable B vitamins, which help turn the food you eat into usable energy, and it offers selenium-a powerful antioxidant that supports immune health and helps protect your cells.
Incorporating Bacon into Your Keto Meal Plan
Bacon is incredibly versatile and can be incorporated into various keto-friendly dishes. Here are a few ideas:
Bacon and Eggs
While some people think eggs and bacon can only be eaten for breakfast, this classic pairing is a hit any time of day. Eggs happen to be the worst nightmare for many chefs, mainly because they can overcook so quickly. The key to great scrambled eggs is to never overcook, and always add more richness to them.
Perfect Scrambled Eggs Recipe:
- Make sure that your eggs are room temperature, this is vital.
- Add your cream in with the eggs and whisk LIGHTLY. You don’t want them to be completely yellow, you want to have streaks of egg whites running through.
- Heat your pan on medium-low heat, and once the butter has melted, add eggs. DON’T EVEN THINK ABOUT TOUCHING THEM. You want to make sure they’re set properly on the bottom.
- Gently stir in with a spatula in figure eight pattern, as little as possible to ensure the eggs are cooked.
- Remove from pan when slightly runny. They will continue to cook on the pan. Sometimes, the less work you do the better. This certainly applies to bacon and eggs. You want to keep all the ingredients in-tact and not do any extra fussing.
Sautéed Bacon with Keto-Friendly Vegetables
For a keto-friendly dish, sauté some bacon, diced uncured ham, and leafy greens like spinach and kale in oil.
Bacon-Wrapped Asparagus
While not all vegetables are keto-friendly, asparagus is. This recipe for Oven Roasted Bacon-Wrapped Asparagus combines the tender snap of asparagus with the savory crunch of bacon.
Read also: Delicious Keto Chicken Recipes
Oven Cooked Bacon Recipe:
Not many people know that oven cooked bacon is the absolute best bacon.
- Preheat your oven to 350 F.
- Lay the bacon on a cookie sheet and place into oven once it’s heated.
- Wait 10-15 minutes until crispy, and remove. THAT’S IT.
- When it gets to this point, you can just about take them out.
Bacon-Wrapped Jalapeño Poppers
If you like a bit of spice, try these Bacon-Wrapped Jalapeño Poppers. First, you’ll stuff jalapeños with cream cheese and cheddar cheese, both of which are low in carbs yet full of fat and protein.
Bacon-Wrapped Peppercorn Pork Tenderloin Medallions
Whether you’re cooking for yourself or looking for a recipe the whole family will enjoy, try out these Bacon-Wrapped Peppercorn Pork Tenderloin Medallions. With flavors including rosemary, red wine, and bacon, this dish is elegant enough for a special occasion, but also easy enough to enjoy any night of the week.
Foods to Avoid on a Keto Diet
When you’re following a keto diet, stay away from foods high in sugar and carbs, including pasta, bread, crackers, and most fruit. Here is a more detailed list:
- Fruits: Apples, apricots, bananas, cherries, cranberries, grapes, mangoes, oranges, papaya, pears, pineapple, plums, dried fruit
- Grains and Legumes: Lentils, black beans, kidney beans, lima beans, navy beans, pinto beans, quinoa, farro, wheat, oats, popcorn, rye, rice (white, brown, wild), pasta
- Vegetables: Sweet potatoes, potatoes, leek, corn, beets, winter squash (butternut, pumpkin)
Other Keto-Friendly Foods
To maintain a balanced keto diet, include a variety of other foods:
Read also: Bacon Cheeseburger Soup (Keto-Friendly)
- Proteins: Fatty fish (salmon, sardines, mackerel), low-carb shellfish (shrimp, crab, lobster), poultry (dark meat), beef, lamb, pork, bison, organ meat (liver, tongue, tripe), full-fat dairy (butter, cream, yogurt), cheese
- Vegetables: Leafy greens (spinach, kale, arugula, romaine, Swiss chard, mustard greens, collard greens), bell peppers, bok choy, asparagus, cauliflower, broccoli rabe, celery, mushrooms, sprouts (alfalfa, bean), cucumbers, radishes, summer squash (zucchini, yellow), avocado
- Fats: Avocado oil, brain octane oil, coconut oil, fish oil, MCT oil, olive oil, cocoa butter, avocado, walnuts, chia seeds, flax seeds, pecans, pine nuts, macadamia nuts, hazelnuts, full-fat dairy (butter, cream, yogurt)
Potential Benefits and Drawbacks of the Keto Diet
Benefits
- Weight Loss: Dozens of studies show that people who follow a clean keto or very-low-carb diet lose weight faster than those on a more traditional diet. Keto diets also appear to be more effective than low-fat diets for weight loss, and can result in substantially more fat loss.
- Blood Sugar and Diabetes: It’s clear that a high intake of sugar is linked with increased risk of diabetes.
- Cardiovascular Disease: Several studies suggest that following a keto diet reduces triglycerides and harmful LDL cholesterol levels, while increasing beneficial HDL cholesterol levels.
Drawbacks
- Restrictive and Unbalanced: The keto diet is restrictive, unbalanced, and hard to follow, and it generally shouldn’t be a life-long eating plan.
- Initial Side Effects: Properly designed, the keto diet is considered safe in the short run, though initial side effects while your body acclimates are typical. The most common: nausea, vomiting, headache, fatigue, dizziness, insomnia, and constipation-a collection of symptoms known as “keto flu.”
- Nutrient Deficiencies: Take a high-quality daily vitamin to fill in nutrients often missing on a Keto diet.
Bacon Alternatives
If you’re looking to reduce your bacon consumption while still enjoying similar flavors, consider these alternatives:
- Canadian Bacon: Delivers almost the same protein for a fraction of the calories and fat.
- Turkey Bacon: Trims both calories and fat nearly in half while keeping most of the protein.
- Plant-Based Bacon: Tempeh or seitan bacon add fiber or extra protein without the same fat load.
- Veggie-Forward Swaps: Eggplant or mushroom bacon bring a savory note with minimal calories. Coconut bacon is the lightest in calories and works best as a crunchy, savory topping rather than a protein source.