The rumors are true: You can eat bacon on the keto diet! For many prospective dieters, this revelation is a welcome surprise. The ketogenic diet is known to be one of the strictest eating plans around, but the fact that bacon, with its greasy, fatty strips of meat, gets a stamp of approval makes the diet feel a little more doable.
The ketogenic diet, often shortened to "keto," is centered around achieving ketosis. Ketosis is the metabolic process that happens when your body uses fat instead of carbs for energy. To reach ketosis, you need to drastically reduce your carbohydrate intake and increase your fat consumption. While restrictive, this approach can lead to surprisingly delicious food options.
This article serves as your ultimate guide to incorporating bacon into your keto diet. We'll explore bacon types, how to choose keto-friendly options, and delicious ways to enjoy this savory treat while staying true to your low-carb goals.
What Makes Bacon Keto-Friendly?
Bacon's appeal on the keto diet lies in its nutritional profile: high in fat and protein, with very few carbohydrates. This composition aligns perfectly with the ketogenic principle of shifting the body's primary fuel source from glucose (derived from carbs) to fat.
When carbohydrate intake is severely restricted, the liver begins to break down fat into ketone bodies, which then become the body's primary energy source. To encourage ketosis, carbohydrate consumption should ideally constitute only 5-10% of your daily calorie intake.
Read also: Easy Low-Carb Cheese Crackers
Choosing the Best Bacon for Keto
While bacon is generally keto-friendly, not all bacon is created equal. Some brands add sugar during the curing process, which can hinder your progress toward ketosis. Here's what to look for when selecting bacon for your keto diet:
Sugar-Free Bacon
The most important factor is to choose bacon with zero added sugar. Some sugar-free bacon brands stand out as the best for a low-carb lifestyle, and they all have zero added sugar. Always check the ingredient list to ensure no hidden sugars are present.
Uncured Bacon
Conventionally cured bacon often contains sugar and preservatives like sodium nitrates and nitrites. Uncured bacon relies on natural ingredients such as cultured celery powder and sea salt to preserve the flavor and color. Opting for uncured bacon is a popular choice for those seeking a healthier diet.
Naturally Smoked Bacon
Smoked bacon imparts a rich, smoky flavor that complements many keto dishes. Look for naturally smoked bacon without any artificial smoke flavoring.
Ingredient List
Regardless of whether it's cured or uncured, always scrutinize the ingredient list on the bacon package. Be mindful of artificial sweeteners, preservatives, and other additives that you may want to avoid.
Read also: Keto Calorie Counting: A Detailed Guide
Fattier Cuts
To maximize your fat intake and minimize protein, opt for fattier cuts of bacon. Look for bacon from fattier parts of the pig, like pork belly.
Types of Bacon for Keto
Bacon, in its simplest form, comes from pork belly cured in salt, sugar (typically), and spices. However, the market offers a variety of bacon types, each with its own characteristics:
Pork Bacon
Pork bacon is the most popular type and what most people think of when they say bacon.
Turkey Bacon
Turkey bacon is a leaner option made from ground turkey meat. While lower in fat, it can still be incorporated into a keto diet in moderation.
Beef Bacon
Beef bacon is made from beef brisket and has a more robust flavor than pork or turkey bacon. It's a great alternative for those who prefer beef.
Read also: Magnesium Supplements for Keto
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 less fat content. Due to its lower fat content, Canadian bacon should be consumed in moderation on a keto diet.
Plant-Based Bacon Alternatives
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. The choice between thick-cut and regular-slice bacon depends on your personal preference and the recipe you're preparing.
Incorporating Bacon into Your Keto Diet
Bacon is incredibly versatile and can be enjoyed in countless ways on a keto diet. Here are some ideas:
Bacon as a Breakfast Staple
While some people think eggs and bacon can only be eaten for breakfast, this classic pairing is a hit any time of day. Enjoy it alongside eggs (another keto-friendly food) for a classic high-fat, low-carb breakfast.
Bacon as a Flavor Enhancer
Use bacon to add flavor and richness to your keto meals. Sauté some bacon, diced uncured ham, and leafy greens like spinach and kale in oil. Crumble bacon over salads, vegetables, or casseroles.
Bacon-Wrapped Dishes
Wrap vegetables or meats in bacon for added flavor and fat. This recipe for Oven Roasted Bacon-Wrapped Asparagus combines the tender snap of asparagus with the savory crunch of bacon.
Keto Appetizers
Create keto-friendly appetizers with bacon. 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. Another great option is Grilled jumbo shrimp wrapped in crispy bacon is a hit recipe that you can serve as a keto appetizer or enjoy as your main dinner.
Bacon in Main Courses
Incorporate bacon into your main course dishes. 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. Another option is This recipe for bacon wrapped cod is incredible. Even if you aren’t a big fan of fish, you will appreciate how flavorful this dish is.
Bacon Fat as a Cooking Oil
We recommend you save the bacon grease/bacon fat and use it instead of olive oil or other cooking oils in other recipes. Bacon fat adds a unique flavor to your dishes and is a great way to increase your fat intake.
Bacon as a Flavor in Desserts
Everyone loves BACON! Especially on the keto diet, so I created a cookie with the flavor of bacon paired with maple syrup.
Foods to Avoid on Keto
When you’re following a keto diet, stay away from foods high in sugar and carbs, including pasta, bread, crackers, and most fruit.
How Much Bacon Can You Eat on Keto?
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.