The ketogenic diet, known as the keto diet, has gained immense popularity. It is praised for its potential in achieving weight loss and improving overall health. By drastically reducing carbohydrate intake and increasing the consumption of fats, the keto diet allows people to enjoy a wide variety of tasty foods while burning fat and maintaining consistent energy levels. Bacon is a favorite among keto dieters. It tastes incredible, blends well with many foods, and is ideal for ketosis.
Is Bacon Keto-Friendly?
Yes! Bacon fits perfectly into a keto diet! It is high in fat with minimal to no carbs and is moderate in protein, making the macro count perfect for a keto diet. Most types of bacon fit perfectly into a keto diet plan since they’re low in carbs yet high in protein and fat. However, not all bacon is created equal regarding its keto-friendly quality. When chosen wisely, bacon is keto-friendly. It’s important to select bacon varieties that are free from added sugars and fillers to ensure minimal carbohydrate intake.
How to Choose the Best Bacon for Keto?
When selecting a bacon brand, carbs and protein count aren't the only things you should look out for.
- Check the Ingredients: Look for bacon that is sugar-free or uncured to avoid added sugars and unnecessary carbohydrates.
- Nutrition Information: Review the nutrition label to confirm the fat and carbohydrate content per serving.
- Be mindful of additives: Be careful of artificial sweeteners, preservatives, and other additives.
- Consider Curing Methods: Conventionally cured bacon contains sugar and preservatives like sodium nitrates and nitrites. That's why uncured bacon is a popular choice for a healthy diet. Uncured means the bacon relies more on natural ingredients such as cultured celery powder and sea salt to preserve the flavor and color.
- Opt for Naturally Smoked Bacon: Smoked bacon imparts a rich, smoky flavor and pairs well with many keto dishes. Look for naturally smoked produce without any artificial smoke flavoring.
- Prioritize Fattier Cuts: Opt for fattier cuts of bacon to incorporate more fat and less protein in your keto diet. Look for bacon from fattier parts of the pig, like pork belly.
- Always Check the Label: Regardless of whether it's cured or uncured, always check the ingredient list of the bacon package.
If you’re looking for all of that rich smokey taste you love without any added sugars, try out Coleman’s Sugar-Free Applewood Smoked Uncured Bacon. If you’re looking for keto bacon, turn to Coleman’s line of uncured bacon products. Coleman Hickory Smoked Uncured Bacon is free from chemical preservatives.
Sugar-Free Bacon Brands
Some sugar-free bacon brands stand out as the best for a low-carb lifestyle, and they all have zero added sugar. However, numerous brands exist, and your local grocery store may differ.
Read also: The Ultimate Guide to Male Diet Supplements
Types of Bacon for Keto
Bacon, in its simplest form, comes from pork belly cured in salt, sugar (typically), and spices. Yet today's markets offer more than just traditional pork bacon.
- Pork bacon: Pork bacon is the most popular type and is what most people think of when they say bacon.
- Turkey bacon: Turkey bacon is a leaner option made from ground turkey meat. Yes, even though the turkey variety is lower in fat, it is still keto, coming in at less than .5 net carbs per slice. However, be aware that the carbs it contains usually come from added sugar.
- Beef bacon: Beef bacon is made from beef brisket and has a more robust flavor than pork or turkey.
- Canadian bacon: Canadian bacon, also known as back bacon, is made from the loin cut of a pig. It's leaner than American bacon (traditional pork bacon made from belly cut), meaning it has a less fat content.
Besides this meat-based bacon, there are vegan plant-based alternatives such as tempeh bacon for those following a vegetarian diet.
Thick Cut vs. Regular Slice Bacon
Bacon usually comes in two main slice varieties: thick cut and regular slice. As the name implies, thick-sliced bacon is thicker than regular bacon, ranging from ⅛ to ¼ inch. This means thick cut has a high-fat content, a chewy texture, and takes longer to cook. But if you make a recipe like Jalapeño Popper Chicken, where you wrap the chicken with bacon, regular cut is the way to go.
Health Benefits of Keto and Bacon
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. One meta-analysis comparing long-term (more than one year) effects found that low-carb diets in general led to significantly greater weight loss than low-fat regimens, while also preserving basal metabolic rate (BMR)-the number of calories required to keep your body functioning at rest.
Blood Sugar and Diabetes
It’s clear that a high intake of sugar is linked with increased risk of diabetes, and by some estimates, a sugar-rich diet increases diabetes risk by as much as 26 percent.
Read also: Meal replacement guide for women
Cardiovascular Disease
Several studies suggest that following a keto diet reduces triglycerides and harmful LDL cholesterol levels, while increasing beneficial HDL cholesterol levels.
Incorporating Bacon into Your Keto Diet
The number of bacon strips you can eat on keto depends on your goals and macronutrient intake. Note: Bacon also has about 137 milligrams of sodium per slice.
Delicious Keto Recipes with Bacon
Looking for easy, quick, and delicious ways to use bacon in your meal routine? While some people think eggs and bacon can only be eaten for breakfast, this classic pairing is a hit any time of day. For a keto-friendly dish, sauté some bacon, diced uncured ham, and leafy greens like spinach and kale in oil. We recommend you save the bacon grease/bacon fat and use it instead of olive oil or other cooking oils in other recipes. Here are some popular recipes made with keto bacon!
- Oven Roasted 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.
- 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.
Oven-Baked Keto Bacon Recipe
Now that I've learned to cook it in the oven, it turns out perfectly cooked and super crispy every time.
Why You'll Love This Oven-Baked Bacon:
- It turns out beautiful and super crispy every time.
- It's quick and easy - just put it in the oven!
- Not much hands-on time, all you have to do is arrange the bacon on the rack.
Ingredients:
- 12 oz. bacon (Uncured Hormel Bacon, which is regular-cut)
Instructions:
- Preheat oven to 400 degrees and line a large baking sheet with aluminum foil (for easy cleanup).
- Place a folded oven-safe cooling rack (or cookie rack) inside the baking sheet. Be sure to use a cooling rack and not a broiler pan! The broiler pan doesn't allow enough airflow to get the bacon crispy.
- Arrange the bacon in a single layer on top of the rack. The bacon will shrink as it cooks, so the pieces can touch and be close together, but do not overlap so they get nice and crispy. I don't recommend using a different quantity of bacon.
- Bake for 23 to 28 minutes (check after 18 minutes for thin bacon or if your oven runs hot, or cook longer for thicker bacon), or until desired crispiness. Bacon can go from not-quite-done to burned very quickly. When it is close to being done, so be sure to check on it every few minutes.
- Pat the tops with paper towels to remove excess oil to help them get crispy.
Storage and Reheating:
- Store: Store covered in the fridge for 3 to 5 days.
- Reheat: Reheat in the microwave, oven, or air fryer. For the over or air-fryer, reheat at 400 degrees until they're hot and sizzling, around 5 to 8 minutes.
Unlike cooking on the stove top, cleanup is a cinch!
Read also: Chlorine Brand Comparison
The Keto Diet: A Deeper Dive
As trendy as it still is, the keto diet is nothing new. It’s been used in clinical settings for years to treat some medical conditions, and low-carb diets in general have been around since the early 1970s and the Atkins Diet. But does keto really work? And, more important: is it healthy? The keto diet-short for “ketogenic”-is an ultra-low-carb regimen designed to shift the body into what’s called a state of ketosis. Most of the body’s cells use blood sugar (derived from dietary carbs) as their main source of energy. If carbs are restricted and sugar’s not available, the body starts breaking down stored fat into chemicals called ketones-that’s ketosis. It usually takes two to four days of eating fewer than 50 grams of carbs a day for the body to shift. The intended result: more balanced blood sugar and rapid weight loss.
Individual interpretations of the diet vary, but most restrict carbs to less than 50 grams a day, and some to 20 grams. Unlike the Atkins Diet, which gradually increases carbs, the keto diet keeps carbs low to encourage the body to remain in a state of ketosis. The goal of a keto diet is to force your body away from using the simple sugar glucose and instead turn to burn fat. When the body is low on carbohydrates, the liver may start burning fat to form a type of fuel known as ketone bodies. To encourage ketosis, consumers aim to limit their carbohydrates so they make up only 5-10% of their daily calorie intake.
Potential 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.” Few long-term studies have examined the diet’s safety, but it can be harmful for people with kidney disease, pancreatitis, and other conditions, as well as for diabetics taking insulin.
Other Potential Benefits
While the keto diet is geared for weight loss, some research suggests that it may also prevent seizures and protect against cardiovascular disease, metabolic syndrome, and some neurological disorders.
Criticisms of the Keto Diet
The main criticisms of the keto diet: it’s restrictive, unbalanced, and hard to follow, and it generally shouldn’t be a life-long eating plan. The keto diet itself also doesn’t distinguish between low-quality fats from processed foods and mono-unsaturated plant-based fats (or clean saturated fats like coconut oil). For protein, minimize processed meats such as bacon and sausage, and focus on grass-fed or pastured poultry, lean beef, and eggs. Skip processed cheeses and varieties with additives or colors. For cooking, emphasize monounsaturated fats and plant-based saturated fats. Olive oil, coconut oil, and avocado oil are the best choices.
Fruits are limited, but allowed, on the Keto diet. Make vegetables count by eating the most nutrient-dense, low-carb varieties. Spinach, lettuce, kale, asparagus, cabbage, cauliflower, green beans, broccoli, Brussels sprouts, green peppers, avocado, tomatoes, and olives are excellent options. Avoid artificial sweeteners and excessive sugar alcohols. Take a high-quality daily vitamin to fill in nutrients often missing on a Keto diet.