Bacon is the processed and cured meat of pig or turkey seasoned with salts and condiments. Many women are unsure of the effects of eating bacon during pregnancy. Bacon has many nutritional benefits, so it may be consumed during pregnancy. However, you should take care when cooking it and remember to consume it in moderation. Read the post for detailed information on the health benefits and side effects of eating bacon when pregnant, tips on cooking it properly, symptoms of infections caused by eating raw bacon, alternatives of bacon, and pregnancy-friendly recipes.
Can Pregnant Women Eat Bacon?
Yes, bacon can be a tasty addition to the pregnancy diet. However, make sure that you properly cook the meat before consumption. Bacon is cured with salt, spices, nitrites, additives, and sometimes even sugar to give it a unique taste. Therefore, eating it in excess can be a bad idea, Especially for women with or at risk of pre-eclampsia. Before adding bacon to your diet, know about the nutrition it offers.
Nutritional Value Of Bacon
The nutritional value of cooked pork bacon, per 100g of serving (1): mcg=micrograms; g=grams; mg=milligrams; IU= International unit Given the nutrients it contains, bacon provides certain health benefits to a pregnant woman.
Health Benefits Of Bacon During Pregnancy
Here are some benefits of eating bacon while pregnant: You can enjoy these benefits when you consume bacon in moderation.
How Often Can You Eat Bacon When Pregnant?
Bacon is a good source of saturated fats and hence should be consumed in moderation, especially by women with a higher BMI. According to the American Heart Association, the recommended intake of saturated fat per day is 13g if the person needs to get 2000 calories per day. During pregnancy, the calorie intake increases from 2200 to 2900 calories/day (8). So if you are pregnant, your consumption of bacon should be limited to prevent excess consumption of saturated fats and excessive salt that comes with processed meats. Bacon can be consumed cooked, or raw and cold, which may not be suitable for all.
Can You Eat Cold Bacon While Pregnant?
No, ideally. If you are buying packaged cooked bacon, then refrigerate it at 40°F or below immediately after you take it home. When you open packaged bacon, it gets exposed to the surrounding environment that can introduce bacteria. Therefore, reheat the product for safe consumption. It will kill the bacteria if any. Sometimes, bacon consumption can be risky even when taken in moderate quantities.
What Are The Risks Of Eating Bacon During Pregnancy?
Here are some significant risks associated with the consumption of bacon during pregnancy:
Listeriosis: A common bacteria found in raw bacon, listeria can put a pregnant woman at the risk of miscarriage, preterm labor, or stillbirth. In babies, it could lead to infections and even cause lifelong disabilities such as paralysis, intellectual disability, or seizures (9). So always cook the bacon properly before consumption.
Saturated fat: High levels of saturated fats can lead to an increase in the cholesterol levels (10). This increased fat deposition can constrict the blood vessels, leading to heart problems.
Preservatives: Nitrites are carcinogenic preservatives used for curing the bacon, and can be harmful to the mother and the baby.
Bacon should ideally be consumed fresh, or within a couple of days after the package is opened. If you intend to use only a small portion of packaged bacon, you need to store the remaining meat carefully.
How To Store Bacon?
Packaged bacon can be safely used for seven days when refrigerated at a temperature of 40°F or below. It can be used for one month when kept in the freezer at 0°F. The sausage form of pork can stay for one to two days when refrigerated at 40°F and for 1 to 2 months in the freezer at 0°F (11). Cooking bacon the right way can also reduce the risks to some extent. More about it next.
How To Properly Cook Bacon To Avoid Listeria During Pregnancy?
Here is how you should cook bacon for safe consumption.
Wash your hands thoroughly before and after handling the meat.
Cook the bacon over a stove instead of a microwave oven to kill the bacteria completely. Cook till it becomes red and crispy.
Always reheat the leftover bacon at 165°F.
Always keep the uncooked bacon separate from other meats and vegetables.
If you have handled or consumed raw bacon and suspect a bacterial infection, look out for the symptoms and visit a doctor.
Symptoms Of Listeria To Look For If You Had Raw Bacon
Bacon should never be consumed raw. But if you have had it, look for the following symptoms (12):
Fatigue Uneasiness Nausea and vomiting Stomach upset Fever Chills Muscle aches
Severe infection could cause a stiff neck, loss of balance, convulsions, or headaches. See your doctor if you experience any of these symptoms. Bacon comes from the meat of different animals. You can pick one based on your preferences.
Bacon Alternatives During Pregnancy
If you do not want to consume pork, you can try these substitutes that come close to fulfilling your cravings for bacon. Here is the list you can choose from: Turkey bacon: Its rich taste makes it a common alternative to bacon (pork). Turkey bacon is low in cholesterol and fat but is not as crunchy as pork bacon.
Chicken bacon: It is low in fat and has less sodium compared to other varieties. This is ideal for a low salt diet with more protein and fewer calories.
Lamb bacon: It has more or less the same amount of fat as pork bacon but may not be as crispy.
Vegetarian bacon: This is for people who do not eat meat. Vegetable bacon is also called Vacon or Fakon. It is made of either tempeh or tofu. Moreover, it is less in fat and high in proteins and dietary fibers.
Next, we look at a few easy-to-make bacon recipes for pregnant women.
Pregnancy-friendly Bacon Recipes
Here are some bacon recipes you can prepare at home:
1. Spinach and bacon pasta
You will need:
5 strips turkey bacon, cooked 1 tbsp olive oil 3/4 cup chopped Spinach 1 tsp minced garlic 250gm whole wheat spaghetti (cooked and drained) 1 cup reduced sodium beef or chicken broth 2/3 cups smoked cheese, grated Ground pepper
How to prepare:
2. Broccoli salad with bacon
You will need:
½ cup mayonnaise 1tbsp whole-grain mustard 1tbsp cider vinegar 1 small clove garlic, grated 1tsp sugar ½ tsp ground pepper 4 cups finely chopped broccoli crowns 1 cup finely chopped cauliflower ¼ cup finely chopped red onion 3 slices (¼ cup) cooked bacon, chopped 3tbsp toasted sunflower seeds
How to prepare: Keep reading to know the answers to some commonly asked questions about bacon consumption during pregnancy.
