Is bacon bad for you?

Is it safe to eat bacon? Does eating processed meats increase the risk of cancer? Dietitian Emer Delaney looks into the research behind the recent headlines.

Rashers of crispy bacon in a frying pan

Recently, news headlines have focused on the health implications of eating red and processed meat. But should we really be worried about tucking into the occasional bacon sarnie? Is there any evidence that we should switch to buying nitrate-free products? We asked dietitian Emer Delaney to explain the research behind the headlines and separate fact from fiction.

What is the latest research into processed meats and cancer?

In 2015 the International Agency for Research on Cancer, an independent agency of the World Health Organisation (WHO), reported that processed meat was carcinogenic to humans. This was based on an expert review article which was summarised in the prestigious scientific journal – Lancet Oncology. The WHO defines processed meats as products that have undergone salting, curing, fermentation or smoking to enhance flavour or improve preservation. This includes products such as 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 meat a day had an increased risk of developing bowel cancer compared to those who ate about 21g a day.

As a result, the NHS recommends limiting intake of red and processed meats to 70g per day – although you may choose to eat less.

What are nitrates and what do they do?

Nitrates are food additives that are used to improve the look and quality of bacon and some other processed meats. They are sometimes included for food safety to protect against microbes such as botulism. However, they have been reported to be sources of carcinogens as they form something called nitrosocompounds (NOS). A carcinogen is any chemical substance or form of radiation that either damages DNA or disrupts the metabolism of an organism.

Read more about the WHO's classification of red and processed meat as carcinogens.

Are nitrates bad for you?

Unfortunately, it’s not as simple as saying that nitrates are bad for you and cause cancer. There are a multitude of factors that affect the formation of NOS. These include the quality of the meat, how it’s cooked, the fat content, the processing and maturation of the meat.

Adding vitamin C and E to processed meats has been reported to reduce the formation of these harmful NOS. One recent study looked at the impact of vitamin C on the effects of NOC exposure and colorectal cancer in women. They concluded that overall nitrate intake was not associated with the risk of developing colorectal cancer. However, women who had a lower than recommended vitamin C intake and hence a higher exposure to NOCs, had a higher risk of developing colorectal cancer.

A selection of red meat products

Is it better to buy nitrate-free bacon and other processed meats?

The evidence is pretty strong and consistent that a higher consumption of processed meat is associated with increased cancer risk. We know bacon and other processed meats contain nitrates, however according to some experts, including additional vitamins negates these potential negative properties. The truth is, we cannot confidently say what happens to nitrates in the body for numerous reasons such as the presence of gut bacteria, oxygen in the blood, dietary antioxidants, fat and alcohol. We cannot, therefore, definitively say that the presence of nitrates in processed meats is the sole reason for increased cancer risk.

What we do know is that, based on the evidence available, processed meats should be reduced to a minimum and only eaten occasionally. We should aim to eat plenty of fruit and vegetables whether fresh, frozen or tinned and eat wholegrain foods as often as possible. This is the best dietary advice to follow – coupled with eating fish twice a week (once of which should be oily), limiting red meat to once a week, including pulses as often as possible and keeping alcohol intake to a minimum.

Discover how to eat a balanced diet.

How much bacon is safe to eat?

Keeping your bacon intake to a minimum is recommended and only eating it every couple of weeks is best. The current advice from the NHS recommends that if you currently eat more than 90g (cooked weight) of red and processed meat a day, that you 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.

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

What are your top tips to cut down on bacon?

  1. Swap bacon for lentils, chickpeas, kidney beans, peas, butter beans, baked beans or haricot beans.
  2. Try bacon alternatives such as turkey, tofu or tempeh rashers.
  3. Add small salmon fillets to your meal instead.
  4. Buy meat less frequently but make it the best quality you can afford.
  5. Cut thin slices of avocado and add it to your sandwich.
  6. Portobello and porcini mushrooms have a very rich, meaty feel and flavour, so adding these to dishes can work.
  7. Paprika and chipotle peppers both have a smoky flavour and can add depth to dishes.

Now read...

Classic recipes minus the meat
What is a flexitarian diet?
Our favourite healthy vegetarian recipes

This article was last reviewed on 9th October 2019.

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.

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Comments, questions and tips

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20th Feb, 2020
Top tips to cut down on bacon #1 Swap bacon for lentils, chickpeas, kidney beans, peas, butter beans, baked beans or haricot beans. How can any of those be used as an alternative in a bacon sandwich?
Charlie Evans's picture
Charlie Evans
10th Jun, 2019
I get more and more confused every time I read these health tip articles, what foods to eat and what to avoid. For years I was always taught that carrots were the healthiest for you and that bacon is a no-no and then I was even more confused when I watched an episode of Dr. Oz on the Keto Diet plan where they had a health expert telling everyone to stay away from carrots and potatoes'and to eat more bacon. Unbelievable. Well, I am not going to stop eating carrots that are for sure. Matter of fact the more carrots I eat the healthier I look and feel. Eating carrots, lettuce and broccoli are the best for you. I have made several positive changes to my diet and I can see positive results. I love my coffee and latte's and for several years I would add multiple teaspoons of white sugar sometimes brown so now when I have a coffee or a latte I have it without sugar, so NO sugar. I make a salad once in a while. I eat 1 to 2 eggs for breakfast, sometimes with 1 or 2 slices of bacon, but not very often with bacon, and the bacon is set on a paper towel to absorb all the unnecessary fat. I drink plenty of water and sometimes I'll buy some club soda and I'll add a few squirts of lemon juice to it. I stop eating potato chips and foods like french fries that are fried in oil, I cut that out.completely. I also cut down my daily meal proportions and by doing this I also save on groceries. I take vitamin C, B50, B1. Once in a while, I'll snack on Beef Jerky, no harm in that at all. I go out for walks at night where it's quiet and peaceful. Soft drinks like coca cola, mountain dew rootbeer are right full of sugar and caffeine so stopped drinking coca cola and other soft drinks and now I drink water with lemon juice or club soda with lemon juice and most importantly is to get plenty of sleep. My advice for everyone is to know your own body as everyone's body is different and their fore reacts differently and if you have questions consult your family doctor. but at the same time, you don't want to ask your family doctor if he weighs 300 pounds. The best thing to do is experiment with foods and write down on paper all the foods you are eating and how you feel after intake of each food and by conducting a simple study for yourself you will easily determine with foods are making you tired and less active and which foods are making you healthier more active and of course looking healthier as simple as that.
Kai Street
20th Feb, 2019
After reading these comments, it makes sense to go vegan. Who cares if meat heals I just follow the crowd on here. But wait what about B12 we can only get that from animals.
Gina Momary's picture
Gina Momary
18th Mar, 2018
Cut down on bacon? My opinion on that is...WHY WOULD YOU EAT BACON AT ALL. Pigs are the smartest creatures who are put through hell to satisfy humans need to eat their flesh. Learn compassion, learn kindness and it will come back to you two fold.
Steve Spiro's picture
Steve Spiro
17th Mar, 2018
Here’s my answer to make it clearer to anyone who eats bacon, pork, ham or any meat. STOP. First of all if you want to be healthy - go vegan. Secondly - Pigs are smart, gentle creatures who suffer at the hands of human (un) kind. We need to progress which begins with compassion and awerensss.
Turn legs over....
17th Mar, 2018
Why take any risk. Just go vegan. So simple, We buy plant based meat products and are healthier for it. Plus eating death is bad karma.
David Z's picture
David Z
17th Mar, 2018
The preservative in question is typically nitrite (NO2-) not nitrate (NO3-) although both may be encountered. They are not the same. One has two oxygens, the other three. Read the fine print on packages and it will become clear. Authors often don’t get it quite right on this one...
Phillip Norton-West's picture
Phillip Norton-West
17th Mar, 2018
Confused is this about meat on nitrates? Which ones are the problems Man made chemical or naturally occurring ? If curing your own pork into bacon is this the same? So vitamins cure cancer radiation causes cancer - so treat with radiation ban vitamins in high doses. Yeah experts on an agenda are never wrong.
Bibek Thapa's picture
Bibek Thapa
17th Mar, 2018
What???? Only eating bacon every couple of weeks is the best???? It is absolute nonsense. It is best not to eat at all. GO VEGAN.
Turn legs over....
17th Mar, 2018
Well said and true brother.
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