Bacon – the sizzling, savory staple that has captured the hearts (and taste buds) of millions around the world. Its irresistible aroma and crispy texture make it a beloved breakfast item. A flavorful addition to sandwiches, and even a versatile ingredient in various recipes. In the US, the average bacon consumption is 18 pounds per person per year.
Those following a strict low sodium diet, the high sodium content in traditional bacon can be a concern. Enter the quest for the best low sodium bacon.
Table of Contents
The Sodium Dilemma
Sodium is an essential nutrient required by the body in small amounts. Humans only need 500 mg of sodium to carry out essential daily functions. However, excessive sodium intake, often found in processed and pre-packaged foods like bacon, can lead to health issues such as high blood pressure, heart disease, and stroke.
The US department of agriculture (USDA) offers general nutrition advice by releasing the Dietary Guidelines for Americans every 5 years. The USDA recommends the daily value of sodium intake be less than 2,300 mg in their daily diet. For individuals aiming to consume less sodium in their diet, opting for lower sodium bacon varieties becomes crucial.
For those with kidney disease, limiting animal meats and high sodium foods is ideal to managing their health. But, on occasion, consuming bacon won’t make or break your renal diet.
Decoding Lower Sodium Bacon
When navigating the world of low sodium bacon, it’s essential to understand how to read labels and identify the best options. Here are some key factors to consider:
Sodium Content
Check the nutrition label for the sodium content per serving. Use the daily values as a reference on how much of a nutrient to not exceed in a day. Lower sodium bacon typically contains around 80-160 mg of sodium per slice. Compared their original bacon counterpart, which can contain upwards of 300-400 mg or more.
It’s also important to reference the serving size on the food label. The amounts of nutrients that are listed for this particular size serving of food. Packages can place certain claims on the label. Below is a table from the FDA on what they mean:
Ingredients
Look for bacon made from high-quality pork and minimal additives. Some manufacturers offer lower sodium options by using natural curing processes to achieve the desired flavor without excessive salt.
Regular bacon contains sodium phosphates and sodium nitrite. For those needing to avoid added phosphates, be sure to avoid the ingredients of sodium phosphates on the foods label. To avoid nitrites and nitrate, choosing uncured meat products will be your best bet.
Certifications
Certain certifications, such as “Heart-Check Certified” by the American Heart Association can help identify products that meet specific sodium criteria for heart healthy diets.
Flavor and Texture
While reducing sodium is a priority, flavor and texture shouldn’t be compromised. The best lower sodium versions maintain the perfect balance of great flavor and satisfying crunch that bacon enthusiasts crave.
Top Picks for Lower Sodium Bacon
- Applegate Naturals Uncured Sunday Bacon: Made from pork raised without antibiotics and with no nitrite or nitrates. This bacon offers a flavorful option with 155 mg per slice.
- Aldi Never Any! Hickory Smoked Uncured Bacon No Sugar: This bacon is seasoned with a blend of spices and does not contain any added sugar. This makes it a great choice for those watching their sodium and sugar intake. It has 120 mg per slice. It also doesn’t contain sodium phosphate or sodium nitrite.
- Trader Joe’s Uncured Turkey Bacon: For those seeking a lower calorie diet and lower sodium option, turkey bacon can be a suitable alternative. Trader Joe’s offers a turkey bacon variety with 35 calories and around 180 mg per slice. No sodium phosphorus or nitrites.
- : Hormel Black Label Lower Sodium Bacon: Hormel produces bacon with a rich, smoky flavor and approximately 100 mg per slice. No added phosphates but has sodium nitrite.
If you’re seeking a plant-based or vegan version of bacon, I haven’t found one that is low in sodium just yet. But the recipe below is a great alternative version and easy to make. You might also like to make these easy low sodium biscuits with your bacon.
Conclusion
Lower sodium bacon allows bacon lovers to indulge in their favorite breakfast treat without compromising their health goals. By paying attention to sodium content, ingredients, certifications, and flavor, consumers can make informed choices when selecting the best lower sodium bacon for their needs.
Whether enjoyed on its own, crumbled over salads, or added to savory dishes, this alternative offers a delicious solution for those looking to maintain a balanced diet without sacrificing flavor. So go ahead, sizzle up a batch of lower sodium bacon and savor every crispy, savory bite guilt-free!
Low Sodium Tempeh Bacon
Equipment
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1 pan medium size
Ingredients
- 8 ounce tempeh
- 3 tbsp low sodium soy sauce
- 3 tbsp rice vinegar
- 2 tbsp pure maple syrup
- 1/2 tsp cumin
- 1/4 tsp paprika
- 1/2 tsp onion powder
- 3 tsp liquid smoke
- 2 tbsp olive oil
Instructions
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Slice tempeh into 1/4 inch slices and set aside.
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In a medium bowl, whisk together the remaining ingredients to make marinade.
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Line the tempeh on the bottom of a baking dish and pour marinade evenly over the tempeh strips. Marinate in the refrigerator for 1 hour or over night.
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Heat medium pan. When hot add in tempeh in a single layer. Fry each side for 4 minutes until brown and crispy.
Nutrition
- The Renal Warrior Project. Join Now
- Source: https://healthykidneynutrition.com/low-sodium-bacon/