Is Uncured Bacon Healthier or Just Hype?

If you’re a fan of breakfast meat, there’s a chance that bacon is up there for you as an option. But sadly, these crispy strips of pork get a bad rapbecause they’re high in cholesterol and salt. On top of that, the fact that bacon is a processed meatis another strike against it interms of your health.

Like turkey bacon, uncured bacon has sometimes been called the “healthier bacon” because it doesn’t have the added synthetic nitrates or nitrites that cured bacon does. And we know this are harmful to your health. But does “uncured” automatically mean better?

Registereddietitian Anthony DiMarino, RD,answers your sizzling questions about cured and uncured bacon – and which one is a better bang for your health.

What’s the difference between cured and uncured bacon?

Before bacon gets to your frying pan, it goes through a bit of a journey. To help preserve flavor, aroma and texture, bacon – like many other meats -- is preserved through a curing process. The bacon you see in the grocery aisle goes through an especially intensive curing process to preserve the meat, enhance its flavor and give bacon its signature “bacon-y” texture.

Along with salt, sugar and spices, bacon is cured with sodium nitrates and nitrites. These types of salts help extend the shelf life of meat and control bacteria growth.

Uncured bacon is technically…still cured. But instead of synthetic nitrates or nitrites, uncured bacon is preserved using natural sources of nitrates. This may be celery powder, beet juice or sea salt. Technically, all bacon is cured somehow, but "uncured" simply means it’s free of artificial preservatives.

Is uncured bacon healthier?

The biggest health concern is that cured bacon uses nitrates and nitrites which can turn into nitrosamines when mixed with certain amino acids during the food prepping process. Nitrosamines can increase your risk for different types of cancer.

Uncured bacon is an attempt to make the meat healthier and decrease the development of nitrosamines in bacon. But as DiMarino points out, uncured bacon may not be the truly healthy option you think it is. “Uncured bacon is a misnomer,” explains DiMarino. “It’s still cured (or preserved) but uses natural nitrates found in celery instead of artificial nitrates.” 

The idea that uncured bacon is healthier largely comes from the fact that not all nitrates and nitrites are unhealthy. Those that are naturally occurring, like the ones in spinach and celery, are even associated with cardiovascular benefits. But according to a 2020 review, even when these are used as additives, they can still lead to nitrosamine formation.

A 2022 review also showed that the source of nitrates/nitrites (whether natural or synthetic) may not matter. Both synthetic and plant-based nitrites can lead to the formation of nitrosamines, especially under high cooking temperatures.

While nitrates and nitrites are classified as curing ingredients by organizations like the USDA, there are recommended limits on how much you should inject.

How to have a healthier relationship with bacon

In short, there isn’t a type of bacon that avoids all health risks. So, it’s better to maintain a balanced diet and limitbacon (and other processed breakfast meats) to only eating occasionally. And, as DiMarino explains, cooking bacon at high temperatures releases even more harmful nitrosamines, so overcooking can worsen that issue. 

“So, don’t burn your meat and make sure you’re flipping it often while cooking,” he says.

And even when adding bacon to your meal, you still should aim for a good balance, DiMarino stresses. Your breakfast plate should never be all bacon – even if it is easy to pick up and munch on. It’s better to opt for two slices rather than five and keep your plate colorful.

“If you do decide to have a slice, consider serving it alongside a natural dose of vitamin C found in citrus fruits, bell peppers, broccoli and more,” he suggests. This boost of vitamin C can block the formationofthose carcinogenic substances.

The bottom line

It’s good to think of bacon as the dessert of meats. And unfortunately, choosing uncured over cured isn’t going to make much of an impact on your health. Your best bet is to cut back on bacon and eat it only as a very occasional indulgence, especially if you’re trying to watch your heart health or have certain health risks. And when you do enjoy some bacon on special occasions, make sure itsappropriately cooked and presented alongside a juicy orange to keep you healthy and happy.