Best Bacon Choices to Eat on the Keto Diet | Keto Meal Staples

Choosing the Right Bacon for the Ketogenic Diet

The ketogenic (keto) diet relies heavily on fat as the main source of calories. Up to 80% of the calories consumed on keto come from fat. With bacon being a staple fat source on many keto eating plans, it's important to choose products that align with the goals of the diet.

Understanding the Keto Diet

The central goal of the ketogenic diet is to achieve a metabolic state called ketosis. This occurs when blood levels of ketones - molecules produced by the liver from stored fat - become elevated. This serves as an alternative energy source to glucose from carbohydrates.

In order to reach ketosis, carb intake must be significantly reduced to approximately 5% of total daily calories. Meanwhile, fat sources make up the majority of calories. This very-high-fat, low-carb meal plan is what facilitates ketone production.

Choosing the Best Keto-Friendly Bacon

Not all bacon is created equal when it comes to keto. There are certain factors that determine whether a particular bacon product will complement a ketogenic lifestyle:

Ingredient Quality

A quality bacon contains few additives and no added sugars. Ideal keto bacon features natural ingredients and minimal processing methods. It often comes from pasture-raised pigs not treated with hormones or unnecessary antibiotics.

Fat Type and Nutrition

The primary fat in bacon is monounsaturated fat, which comes mainly from high amounts of oleic acid. Monounsaturated fats are extremely healthy on keto as they promote heart health, stabilize blood sugar levels, and supply the diet with “good” fats.

Bacon also contains saturated fat, albeit in lower amounts. When sourced properly, these saturated fats provide energy without impacting heart health or inflammatory markers.

Nitrates and Preservatives

Avoid bacon cured or preserved with sugar or dangerous preservatives like nitrites or nitrates. Good keto bacon contains celery powder which naturally contains nitrates but does not carry the cancer risk.

Some keto practitioners even prefer uncured no-nitrate bacon for total avoidance of these additives.

7 Best Bacon Options for Keto

Considering the factors above, here are 7 top keto-friendly bacon choices:

1. Pederson's Natural Farms No Sugar Added Bacon

With zero sugars or artificial ingredients, Pederson's delivers all-natural, keto-approved bacon. It offers 14g of fat including monounsaturated, saturated, and some polyunsaturated fat per serving. Each strip also packs 10g protein with no carbs.

2. Applegate Sunday Bacon

As a sugar-free, nitrate-free, and humanely raised bacon, Applegate makes the list of smart keto options. It is cured with celery juice and sea salt for a safer curing process. Plus with 10g of fat and 1g net carbs per slice, it fits the keto standards.

3. Wellshire Farms Sugar Free Uncured Bacon

True to its name, this bacon leaves out the sugar for 0g carbs per serving. It offers a significant fat source at 15g per 4 slices, proving plenty of keto-approved monounsaturated and saturated fats.

4. Oscar Mayer Bacon

Oscar Mayer's thick cut bacon features zero sugars while providing ample fat. With 15g of total fat including 7g monounsaturated fat, it makes for a solid keto choice. Just be mindful of the sodium levels.

5. Kirkland Signature Thick Cut Bacon

Like other thick cut varieties, Kirkland Signature bacon provides ample fat. A 4-slice serving offers 19g total fat, though it does contain some sugars. Nevertheless, at just 1g net carb per serving, it can work for keto in moderation.

6. Pork King Good All Natural Uncured Pork Bacon

As an all-natural and minimally processed option, Pork King Good bacon fits a clean keto lifestyle. With 9g fat including monounsaturated fats and 0g carbs or sugar per slice, it aligns perfectly with the keto macros.

7. Nature's Rancher Uncured Bacon

Sourced from humanely treated heritage breed pigs, Nature's Rancher brings homestyle flavor without junk ingredients. It is both gluten-free and sugar-free while providing 10g of fat per thick slice to fuel the keto diet.

Should You Avoid Any Bacon on Keto?

The main type of bacon to avoid on keto is mass-produced commercial bacon full of additives like sugar, artificial flavors, excess sodium, and potentially harmful preservatives.

Many conventional bacon varieties include added sugars for enhanced flavor and texture. Some even contain MSG, artificial colors, corn syrup, and other inflammatory compounds. These ingredients can counter progress on the keto diet.

When possible, go for high quality bacon without these additives. Uncured, no sugar added bacon is the top choice along with transparently sourced, ethically raised varieties whenever affordable.

Moderating Your Bacon Intake

While bacon can absolutely fit into keto meal plans, overdoing your intake can backfire. Like other high-fat foods, moderation with bacon is key.

Focus on incorporating bacon as a fat source along with other healthy fats like olive oil, avocado, nuts, seeds, and fatty fish. Avoid making bacon the sole or excessive fat source in your diet.

Additionally, pay attention to serving sizes rather than eating unlimited bacon. Measure 1-2 servings to avoid going overboard on your consumption from any one food.

Finding Your Perfect Keto Bacon

From sugar-free to uncured and beyond, there are plenty of "clean" bacon varieties to suit the keto diet. Focus on minimal ingredients and solid nutrition stats like ample fat content with zero carbs.

Avoid bacon with additives like sugar that don't fit the keto guidelines. Moderating your intake is also wise for long term success.

By choosing keto-aligned bacon options, you can continue enjoying this delicious and nutritious staple while progressing toward your health goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.