Is bacon bad for you?

What does the research say about processed meat and cancer?

As far back as 2015, the International Agency for Research on Cancer, an independent agency of the World Health Organisation (WHO), reported that processed meat is carcinogenic to humans. This is based on an expert review article, which is summarised in the scientific journal Lancet Oncology.

WHO defines processed meats as products that have undergone salting, curing, fermentation or smoking to enhance flavour or improve preservation. This includes products like bacon, salami, hot dogs, ham and corned beef. WHO found that eating 50g of processed meats a day would increase the risk of developing bowel cancer by 18% over a lifetime – a statistic that increases with the amount of processed meat eaten. In fact, recent research found that people eating around 76g of red and processed meats a day had an increased risk of developing bowel cancer compared to those who ate only about 21g a day.

A more recent study of almost 29,000 participants over seven years found a higher intake of red and processed meats is associated with a higher risk of colorectal cancer, but that there's little evidence that meat intake is associated with the risk for other cancers.

As a consequence, the current NHS recommendations suggest limiting your intake of red and processed meats to 70g (cooked weight) per day.

What are nitrates and what do they do?

Nitrates are compounds that are found naturally in the human body and may be added to some foods by manufacturers to improve the look, colour and texture of products, including bacon and other processed meats. Nitrates are sometimes added for food safety reasons as well, because they protect against microbes like botulism.

Are nitrates bad for you?

Nitrates are found naturally in some foods, like green leafy vegetables, fennel and radishes. Nitrates themselves aren’t bad, especially when consumed at low levels, unless they are converted into compounds called nitrosamines. This happens when foods like bacon are cooked at a high temperature – the nitrates combine with the amino acids in the pork protein, creating nitrosamines, known cancer-causing agents referred to as carcinogens.

What can I do to minimise the effects of nitrosamines?

You can take steps to limit your risk – for example, vitamin C can be useful as it may inhibit nitrosamine formation in the stomach. Consuming high levels of fruit such as citrus or having plenty of green leafy veg or salad with your bacon may help reduce the risk of gastric cancer. There's also some evidence that having enough vitamin E may have a similar impact, and this can be found in avocado, spinach, pumpkin and red peppers.

Is it better to buy nitrate-free bacon?

Opting for nitrate-free bacon or other meats doesn’t mean it’s any better. Instead of using artificial nitrates during manufacturing, nitrate-free bacon is cured with celery juice or powder, which is also high in natural nitrates, so ‘no nitrates added’ on the label can be a little misleading.

Discover how to eat a balanced diet.

Overall, is bacon safe to eat?

The current advice from the NHS recommends that if you currently eat more than 90g (cooked weight) of red and processed meats a day, you should cut down to 70g a day. This is equivalent to two or three rashers of bacon or a little over two slices of roast lamb, beef or pork (with each about the size of half a slice of bread).

In light of the more recent evidence, it's best to reduce your intake of all processed meats to once every couple of weeks. So, keep your bacon intake to a minimum – eating it no more than every couple of weeks is best.

Read more: How much red meat is safe to eat?

How can I minimise the risk of eating bacon?

1. Enjoy your bacon with peppers, avocado, spinach or a leafy salad
2. When you cook bacon, cook it at lower temperatures
3. Buy meat less frequently, but ensure it's the best quality you can afford
4. Try bacon alternatives, like smoky flavoured tofu or tempeh rashers
5. Replace the meat with ‘meaty’ veg, like portobello and porcini mushrooms
6. Add spices, like paprika and chipotle peppers, to replicate bacon's smoky flavour

Enjoy this? Now read:

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Is vegan ‘meat’ healthy?
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Get inspired with these tasty recipes:

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This article was last reviewed on 27 August 2024 by Kerry Torrens.

Kerry Torrens is a qualified nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea.

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