Is nitrate free bacon actually better for you?

“Nitrate free” bacon sounds cleaner and safer, but the chemistry in your frying pan and the data in large human studies tell a more complicated story. Here is what we know about nitrates, bacon, and how to enjoy it more safely.

The relationship

Bacon is a type of processed meat, which is meat that has been cured, salted, smoked, or treated to last longer. In 2015, the World Health Organization’s cancer research agency classified processed meat, including bacon, as a Group 1 carcinogen, meaning there is convincing evidence it can cause colorectal cancer in humans.^[1]

Nitrates are compounds made of nitrogen and oxygen that can turn into nitrites in your body. They occur naturally in vegetables and saliva and are also added to processed meats like bacon to keep them pink, flavorful, and safe from certain bacteria.^[2] Conventional bacon is cured with sodium nitrate or sodium nitrite, while many brands of “nitrate free bacon” use celery juice powder or sea salt, which still supply natural nitrates.

Health concerns around bacon are not only about nitrates. Bacon is also high in saturated fat (a type of fat that can raise LDL or “bad” cholesterol), sodium (salt that can raise blood pressure), and heme iron (the form of iron in animal foods that can promote certain chemical reactions in the gut). Large meta-analyses link higher intakes of processed meat to increased risks of heart disease, stroke, and type 2 diabetes, even after adjusting for other lifestyle factors.^[3]

How it works

Nitrates, nitrites, and nitrosamines

Nitrites are reactive forms of nitrogen that come from nitrates and can either help blood vessels relax or form harmful compounds, depending on context. In the acidic stomach and in high-heat cooking, nitrites can react with proteins to create nitrosamines, a family of chemicals where many members can damage DNA and promote cancer.^[2],[4]

Whether your bacon is cured with synthetic sodium nitrite or with celery powder, the end result is similar: a pool of nitrites that can either stay relatively harmless or turn into nitrosamines when conditions are right.

Bacon, high heat, and cancer chemistry

When bacon is fried or grilled at very high temperatures until very crisp or charred, more nitrosamines and other potentially carcinogenic compounds can form in the meat and fat.^[4],[5] Studies that measure fried bacon directly show that nitrosamine levels rise with higher cooking temperatures and longer cooking times.^[5]

Salt, saturated fat, and your blood vessels

Processed meats like bacon pack more sodium and saturated fat than fresh, unprocessed cuts of pork. Systematic reviews link higher processed meat intake to greater risk of coronary heart disease and type 2 diabetes, likely driven in part by high sodium, saturated fat, and preservatives.^[3]

Excess sodium can raise blood pressure, while saturated fat can increase LDL cholesterol; both changes strain arteries and increase cardiovascular risk over time.

Bacon nitrates vs vegetable nitrates

Vegetables like spinach, arugula, and beets are also high in nitrates, but they come packaged with vitamin C and antioxidants that help block nitrosamine formation and support blood vessel health.^[2],[6] In this context, nitrates can be converted to nitric oxide, a signaling molecule that helps blood vessels relax and may lower blood pressure.^[6],[9]

Bacon, in contrast, delivers nitrates along with heme iron, fat, and high heat cooking, which all favor the formation of more damaging nitrosamines in the gut and in the pan.^[4]

Conditions linked to it

The question “is bacon healthy?” really means “how does bacon change my risk for disease over the long haul?” Most of the data come from large observational studies, so they show links, not absolute proof of cause and effect. Still, the patterns are consistent enough that major health agencies take them seriously.

For colorectal cancer, combined analyses of many cohort studies show that each daily 50 gram serving of processed meat, roughly 2–3 strips of bacon, is associated with about an 18% higher relative risk of colorectal cancer.^[1],[4],[8] Nitrates, nitrites, nitrosamines, and heme iron are believed to be key drivers of this effect.

For heart and metabolic health, meta-analyses report that people who eat the most processed meat have higher risks of coronary heart disease and type 2 diabetes than those who eat little or none.^[3],[7] The risk increase is modest for an individual but becomes important when multiplied across millions of people.

Some research also links higher nitrate and nitrite intake from processed meats to increased risk of stomach cancer, likely through long-term nitrosamine exposure in the stomach lining.^[5]

Limitations note: These studies rely on food questionnaires and cannot perfectly separate bacon from the rest of a person’s lifestyle. People who eat bacon daily may also smoke more, exercise less, or eat fewer vegetables. Researchers use statistical methods to adjust for these factors, but a small amount of uncertainty always remains.

Symptoms and signals

You cannot feel nitrates, nitrites, or nitrosamines building up. The health impact of bacon is mostly long term and silent. Still, there are warning signs that your overall pattern of eating, including processed meats, may be stressing your system.

• Rising blood pressure numbers over time
• Higher LDL (“bad”) cholesterol, triglycerides, or blood sugar on lab tests
• Gradual weight gain, especially around the waist
• More frequent heartburn or reflux after heavy, fatty meals
• Low energy after meals or mid-afternoon crashes tied to large, salty breakfasts
• A family history of colorectal cancer, heart attack, or stroke at younger ages

None of these signs prove that bacon is the cause, but they are clues that it is time to zoom out and review how often foods like bacon, sausage, and deli meats show up in your week.

What to do about it

If you love bacon, the goal is not guilt. It is informed, intentional choices. Here is a simple, three-step plan I use with patients who ask whether nitrate free bacon is a safer way to keep it on the menu.

1. Take stock and, if needed, test.
   For two typical weeks, write down how often you eat bacon or other processed meats and how much you eat each time. If bacon or sausage appears most days, ask your clinician whether it is time to check your blood pressure, fasting lipids, and blood sugar, or to review your personal and family risk for colorectal cancer.
2. Upgrade your choices and your plate.
   If you eat bacon, favor small portions, high-quality meat, and gentler cooking. Use nitrate free bacon only as one part of a broader shift toward less processed meat, not a free pass to double your serving.
3. Monitor, adjust, and build new defaults.
   Track how often you choose bacon versus alternatives like eggs, yogurt, smoked salmon, or beans. Recheck key labs periodically with your clinician, especially if you have other risk factors such as high blood pressure, high LDL cholesterol, or a strong family history of colon cancer.

When you do buy bacon, these evidence-informed tweaks can lower some of the risk:

• Limit frequency and portion size. Many cancer prevention groups suggest keeping processed meat to “occasional” status, such as a few times per month instead of several times per week.^[8]
• Choose better-quality meat. Look for organic and pastured pork when possible. This does not erase nitrite-related risks, but it may reduce exposure to some contaminants and often comes with shorter ingredient lists.
• Read labels carefully. “Uncured” or “nitrate free bacon” usually means no synthetic sodium nitrite was added, but the ingredient list often includes celery powder, celery juice, or sea salt, which still provide nitrates.
• Cook low and slow, not scorched. Use medium heat, flip often, and stop before the bacon gets very dark or charred to reduce nitrosamine formation.^[5]
• Pair bacon with plants. Build the rest of the plate with fruit, vegetables, and whole grains, which add fiber, vitamin C, and antioxidants that may counter some of the chemical stress from processed meats.^[2],[6]
• Swap more often than you stack. Instead of adding bacon on top of an already high-fat breakfast, use a small amount as a flavor accent or replace bacon entirely with nuts, seeds, or avocado on some days.

Myth vs Fact

• Myth: “Nitrate free bacon has no nitrates or nitrites.”
  Fact: Most nitrate free bacon is cured with celery or other plant powders that still provide organic nitrates, which turn into nitrites in the body.
• Myth: “If it is labeled ‘uncured’ or ‘natural,’ it is healthy.”
  Fact: “Uncured” usually just means no synthetic curing salts were used. The bacon is still processed meat with similar levels of salt, fat, and often nitrites.
• Myth: “As long as it fits my calories, bacon is fine every day.”
  Fact: Disease risk from processed meat is more about long-term exposure to nitrates, nitrites, salt, and saturated fat than about calories alone.^[3],[7]
• Myth: “Vegetable nitrates are just as risky as bacon nitrates.”
  Fact: Nitrates from vegetables come wrapped in vitamin C, fiber, and antioxidants and are linked to better, not worse, cardiovascular outcomes.^[2],[9]
• Myth: “Switching to nitrate free bacon means I can eat as much as I want.”
  Fact: Nitrate free bacon is still processed meat. The overall health impact depends far more on how often you eat bacon than on the marketing claim on the package.

Bottom line

Nitrate free bacon is not a magic shield. In most cases, it still delivers nitrates or nitrites, plenty of salt, and saturated fat. The best evidence suggests that any kind of bacon, eaten regularly, raises the long-term risk of colorectal cancer and is tied to higher rates of heart disease and type 2 diabetes.^[1],[3],[8] If you enjoy bacon, the most science-supported strategy is simple: eat smaller amounts, less often; choose higher-quality products; cook them gently; and surround them with a mostly plant-forward, minimally processed diet.

References

1. Bouvard V, Loomis D, Guyton KZ, et al. Carcinogenicity of consumption of red and processed meat. The Lancet. Oncology. 2015;16:1599-600. PMID: 26514947
2. Hord NG, Tang Y, Bryan NS. Food sources of nitrates and nitrites: the physiologic context for potential health benefits. The American journal of clinical nutrition. 2009;90:1-10. PMID: 19439460
3. Micha R, Wallace SK, Mozaffarian D. Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis. Circulation. 2010;121:2271-83. PMID: 20479151
4. Chan DS, Lau R, Aune D, et al. Red and processed meat and colorectal cancer incidence: meta-analysis of prospective studies. PloS one. 2011;6:e20456. PMID: 21674008
5. Domingo JL, Nadal M. Carcinogenicity of consumption of red meat and processed meat: A review of scientific news since the IARC decision. Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association. 2017;105:256-261. PMID: 28450127
6. Lundberg JO, Weitzberg E, Gladwin MT. The nitrate-nitrite-nitric oxide pathway in physiology and therapeutics. Nature reviews. Drug discovery. 2008;7:156-67. PMID: 18167491
7. Rohrmann S, Overvad K, Bueno-de-Mesquita HB, et al. Meat consumption and mortality–results from the European Prospective Investigation into Cancer and Nutrition. BMC medicine. 2013;11:63. PMID: 23497300
8. Wiseman MJ. Nutrition and cancer: prevention and survival. The British journal of nutrition. 2019;122:481-487. PMID: 30213279
9. Lundberg JO, Carlström M, Weitzberg E. Metabolic Effects of Dietary Nitrate in Health and Disease. Cell metabolism. 2018;28:9-22. PMID: 29972800
10. Pan A, Sun Q, Bernstein AM, et al. Red meat consumption and mortality: results from 2 prospective cohort studies. Archives of internal medicine. 2012;172:555-63. PMID: 22412075