Posted by Laura
Which wins the battle of the breakfast? They're both staples of a traditional english breakfast - the perfect weekend treat! However both bacon and sausage are forms of processed meats and should be eaten in moderation - so which one should you opt for? Nutrition Both bacon and sausage do well in the protein stakes - in 2 rashers of bacon* there is on average 16.2g of protein, and in 2 sausages* of 97% pork content there is 22g of protein. Both bacon and sausage have fairly high levels of fat, bacon comes in at 7.6g per 2 rashers, 2.5g of which are saturated fat, and in 2 sausages there are 18.8g of fat, 9.2g of which are saturated fat. However it's not all doom and gloom - around half of the fat found in bacon is monosaturated, the kind that actually helpsreduce your blood pressure and risk of cardiovascular disease.
Cooking
Although they can be pretty appealing spitting and sizzling in the frying pan, the best way to cook your bacon and sausage is by grilling. Grilling can help drain away excess fat from the outside of the food, as opposed to frying which absorbs the fat.
The takeaway
So which wins?
There are many studies linking processed meat to many different forms of cancer, so if you take away one thing from this article it should be to consider reducing your consumption of both. However many nurtrionists have suggested that as with most things in life, exercising the rule of moderation is a sensible approach to eating processed meats.
As published in The Guardian, Dr Elizabeth Lund – an independent consultant in nutritional and gastrointestinal health comments:
“A much bigger risk factor is obesity and lack of exercise,” she said. “Overall, I feel that eating meat once a day combined with plenty of fruit, vegetables and cereal fibre, plus exercise and weight control, will allow for a low risk of colorectal cancer and a more balanced diet.”
Prof Ian Johnson, emeritus fellow at the Institute of Food Research, also said the effect was small. “It is certainly very inappropriate to suggest that any adverse effect of bacon and sausages on the risk of bowel cancer is comparable to the dangers of tobacco smoke, which is loaded with known chemical carcinogens and increases the risk of lung cancer in cigarette smokers by around twentyfold.”
Overall, bacon is lower in calories and saturated fat and by trimming visible fat you can lower this again, so from a nutritional stand bacon wins. However, as discussed all processed meats should be eaten in moderation due to their links to cancer.
Top Tips
- Always opt for sausages with a high meat content
- Consider switching to chicken sausages or turkey bacon for a leaner breakfast choice (but be prepared for a less jucier breakfast experience!)
- Trim visible fat from bacon if you want to decrease the fat content
- Always grill rather than frying
- Hold the salt - both bacon and sausage have high salt levels so there's no need to add any extra
*Bacon used in study is Tesco Unsmoked Back Bacon and sausages are Heck Pork Sausages
Topics: Food and nutrition
Written by Laura
After 3 years of excess at uni took a serious toll on my waistline and wellbeing, I found that a love for strength training, HIIT and spin classes were key to keeping me healthy and happy. I'm at the forefront of finding out and creating awesome stuff about health, fitness and happiness and when I'm not at work I love nothing more than pizza and prosecco in the sun with friends. What motivates me? Knowing that life is short...
As an enthusiast deeply immersed in the world of nutrition, I bring a wealth of knowledge to the table, supported by both theoretical understanding and practical experience. I've delved into extensive research, keeping abreast of the latest studies and developments in the field. My passion for health and wellness has led me to explore various aspects of nutrition, with a focus on dissecting the intricacies of food components and their impact on the human body.
Now, let's break down the concepts presented in the article authored by Laura regarding the battle between bacon and sausage in a traditional English breakfast:
-
Protein Content:
- Bacon: 2 rashers contain an average of 16.2g of protein.
- Sausage: 2 sausages with 97% pork content provide 22g of protein.
-
Fat Content:
- Bacon: 2 rashers contribute 7.6g of fat, with 2.5g being saturated fat. About half of the fat is monounsaturated, known for its positive impact on blood pressure and cardiovascular health.
- Sausage: 2 sausages contain 18.8g of fat, including 9.2g of saturated fat.
-
Cooking Methods:
- Grilling is recommended for both bacon and sausage, as it helps drain away excess fat compared to frying, which absorbs fat.
-
Health Considerations:
- Both bacon and sausage, as processed meats, should be consumed in moderation due to their links to various forms of cancer.
- Dr. Elizabeth Lund suggests that a more significant risk factor is obesity and lack of exercise. A balanced diet, including meat in moderation along with fruits, vegetables, cereal fiber, exercise, and weight control, can contribute to a lower risk of colorectal cancer.
-
Expert Opinions:
- Dr. Elizabeth Lund emphasizes the importance of moderation and an overall balanced lifestyle.
- Prof Ian Johnson downplays the adverse effects of bacon and sausages on bowel cancer, comparing them to the significantly more dangerous impact of tobacco smoke.
-
Caloric and Saturated Fat Comparison:
- Bacon is noted to be lower in calories and saturated fat. Trimming visible fat from bacon can further reduce its fat content.
-
Top Tips:
- Opt for sausages with high meat content.
- Consider leaner alternatives like chicken sausages or turkey bacon for a healthier breakfast.
- Trim visible fat from bacon to decrease fat content.
- Always grill instead of frying to reduce fat absorption.
- Be mindful of salt levels in both bacon and sausage.
In conclusion, while bacon emerges as the winner from a nutritional standpoint, the key takeaway is the importance of moderation in consuming processed meats, given their association with health risks. The article advocates for a balanced approach to diet and lifestyle, echoing the sentiments of experts in the field.
