Bacon and ham are two breakfast staples that many people can’t imagine starting their day without. But have you ever wondered which one is worse for your health?
While both are high in calories and saturated fat, there are some key differences between the two.
In this article, we’ll take a closer look at the nutritional value of bacon and ham, and explore which one you should choose if you’re looking to make a healthier breakfast choice.
So, grab a cup of coffee and let’s dive in!
What Is Worse For You Bacon Or Ham?
When it comes to choosing between bacon and ham, the answer isn’t as simple as one being worse than the other. Both are high in calories and saturated fat, which can lead to health problems if consumed in excess.
However, there are some differences in nutritional value that may make one a better choice than the other.
First, let’s take a look at bacon. Bacon is a high-fat meat that is often soaked in brine and smoked. It’s also preserved with nitrites, which can damage DNA and increase the risk of intestinal cancer.
While bacon contains fewer calories than ham, it’s still a salty meat that’s generally high in fat. This can be harmful to your intestines and heart if consumed regularly.
On the other hand, ham is a better source of potassium than bacon and contains more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. It’s also an excellent source of protein and minerals.
Canadian bacon, which is a cut from the back of the pig, is usually sold pre-cooked and is lower in calories and sodium than regular ham. However, regular ham is richer in minerals and vitamins, such as vitamin D and iron.
So, which one should you choose? It ultimately depends on your personal preferences and dietary needs. If you’re looking for a lower calorie and sodium option, Canadian bacon may be the way to go. But if you’re looking for a good source of protein and minerals, regular ham may be a better choice.
The Nutritional Value Of Bacon
Despite its reputation as a fatty and unhealthy food, bacon does have some nutritional value. A typical serving of three slices of bacon contains 37 grams of high-quality animal protein, which is essential for building and repairing tissues in the body. Bacon is also a good source of several B vitamins, including B1, B2, B3, B5, B6, and B12. These vitamins are important for maintaining healthy skin, nerves, and red blood cells.
In addition, bacon contains decent amounts of several minerals that are important for overall health. A serving of bacon provides 89% of the recommended daily intake of selenium, which is essential for proper thyroid function and helps protect against oxidative stress. Bacon is also a good source of phosphorus, providing 53% of the recommended daily intake. Phosphorus is important for strong bones and teeth, as well as for energy production in the body. Finally, bacon contains reasonable amounts of iron, magnesium, zinc, and potassium.
However, it’s worth noting that all of these nutrients can also be found in other less processed pork products. While bacon may be a tasty treat in moderation, it’s not a health food and should be consumed in moderation as part of a balanced diet.
The Nutritional Value Of Ham
Ham is a popular type of processed meat in the United States that is often consumed as a part of breakfast or as a sandwich filling. While ham is high in sodium due to the curing process, it is also a good source of nutrients that are essential to our daily diet.
A 3.5-ounce serving of cooked ham contains 139 calories, 5 grams of fat, 22 grams of protein, and 1 gram of carbohydrates. It is also rich in important minerals like selenium, which aids reproduction, DNA construction, and defense from infections. Ham is also higher in iron, thiamine, and other B vitamins compared to poultry and fish.
Furthermore, ham is a complete protein that contains all nine essential amino acids needed for growth and repair. This makes it a great source of high-quality protein that can help prevent muscle loss in the elderly.
Ham also contains phosphorus, zinc, and potassium that are important for energy production, fighting infections, and maintaining heart health. Additionally, it provides compounds like carnosine, choline, and coenzyme Q10 that aid energy production and cell messaging throughout your body.
Health Risks Associated With Bacon Consumption
Despite its popularity, consuming bacon can have negative health consequences. Bacon is high in saturated fat, which can increase the risk of heart disease. Additionally, bacon is often preserved with nitrates and nitrites, which have been linked to an increased risk of colon and stomach cancer. The World Health Organization has classified bacon as a Group 1 carcinogen, meaning it’s known to cause cancer. Eating processed meat, including bacon, has also been linked to an increased risk of prostate cancer, pancreatic cancer, and dying from all types of cancer.
Furthermore, bacon is high in sodium, which can lead to high blood pressure and an increased risk of stroke. Excessive salt intake may also raise blood pressure in people with salt sensitivity. Eating food high in salt has also been associated with an increased risk of stomach cancer.
It’s important to note that even bacon labeled as “uncured” or “no nitrate or nitrite added” can still contain high levels of these potentially harmful chemicals. Therefore, it’s recommended to limit consumption of processed meats, including bacon, and opt for healthier protein sources such as lean meats, fish, beans, and legumes. If you do choose to consume bacon, it’s recommended to cook it in a way that reduces its fat content, such as baking or microwaving it on a paper towel.
Health Risks Associated With Ham Consumption
While ham may be a good source of nutrients, it can also pose health risks if consumed in excess. Processed meats like ham are high in sodium, which can increase the risk of high blood pressure, heart disease, and kidney failure. In fact, a 2-ounce serving of ham delivers nearly 26% of the daily value for sodium.
Moreover, the World Health Organization has classified processed meats including ham as a Group 1 carcinogen, meaning that they are known to cause cancer. Eating processed meat increases the risk of bowel and stomach cancer. Red meat, such as ham, has also been classified as a Group 2A carcinogen, which means it probably causes cancer. The risk of developing bowel cancer goes up 1.18 times for every 50 grams of processed meat eaten per day.
Additionally, nitrite salts are widely used in cured meats like ham to extend their shelf life and give them their pink color. However, a scientific report from the French health agency ANSES has confirmed a link between the nitrates in ham and charcuterie and the development of bowel cancer. Nitrites can form potentially cancer-causing chemicals when curing meat.
Consuming too much ham or other processed meats can also increase the risk of chronic diseases and mortality. A higher intake of processed meat is linked to higher risks of ischaemic heart disease, pneumonia, diverticular disease, colon polyps, and diabetes.
Which One Should You Choose For A Healthier Breakfast?
When it comes to choosing a healthier breakfast option between bacon and ham, it’s important to consider the nutritional value of both meats. While both are high in calories and saturated fat, ham may be a better choice for those looking for a healthier option.
Ham is an excellent source of protein and minerals, including potassium, thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. These nutrients are essential for maintaining a healthy body and supporting various bodily functions.
In comparison, bacon is a high-fat meat that is often preserved with nitrites, which can damage DNA and increase the risk of intestinal cancer. While it may contain fewer calories than ham, it’s still a salty meat that’s generally high in fat. This can be harmful to your intestines and heart if consumed regularly.
If you’re looking for a healthier breakfast option, lean meats such as Canadian bacon, low-fat turkey, low-fat chicken, lean cuts of pork or beef are also great sources of protein. Recent research confirms that protein plays a major role in staving off hunger.
Ultimately, the choice between bacon and ham comes down to personal preference and dietary needs. If you’re looking for a lower calorie and sodium option, Canadian bacon may be the way to go. But if you’re looking for a good source of protein and minerals, regular ham may be a better choice.