Bacon Pancetta and Proscuitto

With all the love, drool, and googly gaga eyes over bacon, I decided to do a nutritional comparison of the crown jewel of pork and a few of its shimmering pork relatives – pancetta, prosciutto and well, the step-child, turkey bacon which most certainly is not bacon.

First, let me assure you that I kinda understand the appeal of the flavor of bacon. Kinda. For me, I’ve never been able to eat bacon very often. The fat is usually thick and concentrated and quite honestly, it upsets my stomach. However, I love the flavor and texture of more delicate crispy pancetta, and for sure the savory, melt-in-your-mouth deliciousness of proscuitto.

Recipe: Campfire Chicken with Pancetta

 

In years past, I encouraged substituting leaner turkey bacon for the real deal. However, since bacon lovers go wild for bacon nearly every day, and not so much for turkey bacon, I decided to dig into the nutritional properties of bacon’s cousins – pancetta and proscuitto – and throw in a comparison of turkey bacon.

DEFINITIONS AND NUTRITION: BACON PANCETTA AND PROSCUITTO

Bacon:  pork belly sides that are brined and then smoked.

Source – http://www.finecooking.com/articles/pancetta-bacon.aspx As a side note, when I researched the Merriam-Webster definition online, a picture of actor, Kevin Bacon, showed up. 

 

 

Serving size: .3 ounces
Calories: 46
Fat: 3.6g
Saturated fat: 1.2g
Cholesterol: 9mg
Sodium: 196mg
Carbohydrates: 0.1g
Protein: 3.1g
Fiber: 0g

Pancetta:  an Italian version of bacon in which pork belly sides are seasoned with salt and pepper, curling it into a tight roll, and wrapping it in a casing.  It is cured but not smoked.

Source for both bacon and pancetta – Jennifer Armentrout, http://www.finecooking.com/articles/pancetta-bacon.aspx 

As a side note, there really isn’t a deserving side note here, except that I love pancetta. 

 

 

Serving size: .3 ounces
Calories: 30
Fat: 2.4g
Saturated fat: 0.9g
Cholesterol: 6mg
Sodium: 165mg
Carbohydrates: 0g
Protein: 1.8g
Fiber: 0g

 

 

Proscuitto:  an aged, dry-cured, spiced Italian ham that is usually sliced thin and served without cooking.

 

 

Source – http://www.thefreedictionary.com/prosciutto

A side note, it is usually from the leg or shoulder of a pig. And, I do enjoy proscuitto. 

Serving size: .3 ounces
Calories: 20
Fat: 1.16g
Saturated fat: 0.6g
Cholesterol: 8.33mg
Sodium: 196mg
Carbohydrates: 0g
Protein: 1.7g
Fiber: 0g

Turkey Bacon:  An imitation bacon, turkey bacon is usually prepared from smoked, chopped and reformed turkey, commonly marketed as a low-fat alternative to bacon. (Source – http://en.wikipedia.org/wiki/Turkey_bacon )  As a side note the definition of turkey bacon does not sound appealing.

Serving size: .3 ounces
Calories: 10.5
Fat: 0.9g
Saturated fat: 0.3g
Cholesterol: 4.5mg
Sodium: 165mg
Carbohydrates: 0.3g
Protein: 0.6g
Fiber: 0g

What ‘s the “bikini” on bacon pancetta proscuitto and turkey bacon?

1. Read labels. Reading and understanding labels has become as essential as breathing when it comes to our health. Knowing what is in the foods we eat is, quite frankly, our responsibility. We have to be our own police, our own health advocates and do the research on foods. No longer is it wise to solely trust upon the goodwill of the makers of foods to have our best interest at heart. Enter turkey bacon.
2. Turkey bacon is a wise choice, in concept! It is the lowest in fat and saturated fat compared to other “bacons”. Turkey bacon is by far the lowest in calories. But at closer look, read the ingredients and understand how it’s made.  Among the list of words are autolyzed this, smoke “flavor” that, artificial flavor, nitrates – you get the idea.  Turkey bacon is anything but natural.  Some brands of bacon have additives, nitrates, which transform to nitrites, but, not all brands of bacon contain additives.
3. Because of the aforementioned scenarios in regards to turkey bacon, I cannot recommend turkey bacon as a suitable replacement for the real deal, bacon. Even though turkey bacon is lower in fat and calories. However, good health is not about counting calories, it’s about the TYPES of calories.
4. Many brands of bacon, pancetta, and proscuitto are nitrate free but the majority of turkey bacon brands are not.  As well, they can contain chemically synthesized foods and ingredients to both flavor and preserve the food.
5. A healthy diet involves eating lean proteins (those with less fat), high fiber foods, and healthy fats such as those found in avocado and salmon.

Healthy Ways to Eat Bacon Pancetta and Proscuitto:

• Trim the fat! Yes, haven’t you opened up a pack of bacon to see gobs of fat staring you in the face? It won’t kill you – in fact it could save your life – to trim some of the outer bacon fat off before cooking. Yes, I am serious.
• Replacing bacon with pancetta on occasion. It’s my substitution of choice for frittatas, burgers (make that, turkey burgers, not to be confused with turkey bacon burgers), “bacon” and eggs.
• Consider using proscuitto in place of bacon for bacon-wrapped recipes. Envision tasty bits such as proscuitto wrapped dates or asparagus and just pass on the bacon wrapped hot dogs, please.  Hot dogs are another blog post all together.
• Purchase thinly sliced bacon.  Or repeat option 2.
• If you must have bacon, repeat option 1. And,  cut the normal portion in half.
  • You still get the great flavor but with less of the fat and calories – both heart and waistline killers.

And for all my bacon loving friends out there, you were right.  A LITTLE bit of bacon is better than turkey bacon.  BUT, do me and yourself a favor.  Remember my other tweet, portion control equals weight control and in this case, it can mean heart health control, too.

Additional interesting reads:

Why re-write the story on nitrates when it’s already been written? Enjoy a good article on the explanation of nitrates and nitrites here >>> http://dontwastethecrumbs.com/2012/09/nitrates-the-good-the-bad-the-truth/

A bit about soy lecithin by Amanda Green >>> http://www.huffingtonpost.com/amanda-greene/soy-lecithin-why-is-it-in_b_2891780.html

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