Is bacon without nitrates still bad for you? Unpacking the 'uncured' label

October 21, 2025 •

4 min read

The World Health Organization classifies processed meats like bacon as Group 1 carcinogens, meaning there is strong evidence they cause cancer. But what about the supposedly "safer" options—is bacon without nitrates still bad for you? The answer is more complex than a simple yes or no, as it involves a deeper look into food labeling and processing methods.

Quick Summary

Uncured bacon uses natural nitrates from celery powder, which still convert into nitrites and can form carcinogenic compounds. The health risks are not eliminated, as uncured bacon is still a processed meat high in saturated fat and sodium, and cooking methods can create additional harmful substances.

Key Points

The 'uncured' label is misleading: Products labeled "uncured" are still preserved, but use natural nitrate sources like celery powder instead of synthetic ones.
Natural nitrates can form nitrosamines: Nitrites from natural sources, just like synthetic ones, can still be converted into potentially carcinogenic nitrosamines, especially at high temperatures.
All bacon is a processed meat: Beyond the nitrate issue, both uncured and cured bacon are high in saturated fat and sodium, and classified as Group 1 carcinogens by the WHO.
Cooking method matters: Frying bacon at high heat creates additional harmful compounds like HAAs, so cooking at lower temperatures is recommended.
Moderation is key: Neither uncured nor cured bacon is a health food, and both should be consumed in moderation as an occasional treat.
Focus on alternatives: To reduce health risks, prioritize unprocessed protein sources such as fish, eggs, and beans over any type of bacon.

For years, consumers seeking a healthier alternative to traditional bacon have reached for products labeled “uncured” or “no nitrates or nitrites added.” This labeling suggests that the product is free from the synthetic preservatives linked to cancer risk. However, as the evidence shows, this is a misconception, and the health risks associated with bacon persist regardless of how it is cured. Understanding the subtle and misleading language on packaging is the first step toward making truly informed dietary choices.

The Misleading 'Uncured' Label

All bacon must be preserved, or 'cured,' to prevent the growth of harmful bacteria like Clostridium botulinum. This is typically done with a salt-based solution that includes sodium nitrite. The term "uncured" simply means that synthetic nitrites were not used. Instead, manufacturers use natural sources of nitrates, most commonly celery powder or beet juice. Under USDA regulations, this allows them to use the “no nitrates or nitrites added” claim, along with the disclaimer that nitrites from natural sources are included.

Once the celery powder is added to the meat, it is the bacteria present in the curing process that converts the natural nitrates into nitrites. These nitrites then serve the same purpose as synthetic ones: they preserve the meat, provide the signature pink color, and develop the characteristic flavor. The chemical result is largely the same, and studies have even shown that some uncured bacon can contain nitrite levels comparable to, or even higher than, traditionally cured products.

The Truth About Nitrosamines

The primary concern with nitrites is their potential to form N-nitroso compounds, or nitrosamines, when exposed to high heat. Some nitrosamines are known carcinogens. For years, it was assumed that only synthetic nitrites posed this risk. However, recent reviews confirm that nitrites from both natural and synthetic sources can form nitrosamines, especially during high-temperature cooking. The source of the nitrite is not the determining factor in whether or not these harmful compounds are produced.

Interestingly, vegetables that are naturally high in nitrates, such as spinach and celery, do not pose the same cancer risk. This is likely due to the presence of other compounds like vitamin C and polyphenols in vegetables, which inhibit the formation of nitrosamines. When a concentrated vegetable extract like celery powder is used in processed meat, however, these protective compounds are not present in sufficient amounts to counteract the nitrite's potential to form carcinogens.

Beyond Nitrates: Other Health Concerns with All Bacon

The nitrite issue is just one piece of the puzzle. All bacon, whether cured with synthetic or natural nitrites, is a processed red meat and comes with a host of other health risks.

High Saturated Fat and Sodium: Bacon is notoriously high in saturated fat and sodium. Excessive consumption of these can lead to an increased risk of heart disease, high blood pressure, and stroke. Some varieties of uncured bacon can have slightly less sodium, but the difference is often negligible.
High-Heat Cooking: The way bacon is cooked is also a factor. Frying bacon at high temperatures produces other carcinogenic chemicals, such as heterocyclic aromatic amines (HAAs) and polycyclic aromatic hydrocarbons (PAHs). Overcooked or charred bacon is particularly risky. High heat can also release toxic acrolein from the fat.
Processed Meat Classification: The World Health Organization (WHO) has classified processed meat as a Group 1 carcinogen, a category reserved for agents for which there is strong evidence they cause cancer in humans. The risk of colorectal and stomach cancer increases with the amount of processed meat consumed.

Comparison of Cured vs. Uncured Bacon


Feature	Traditionally Cured Bacon	"Uncured" Bacon	Conclusion
Nitrate Source	Synthetic sodium nitrite	Natural nitrates from celery powder, beet juice, etc.	Both sources contain nitrites that can form nitrosamines.
Healthier Choice?	No, due to processed meat status	No, due to processed meat status and similar nitrite risk	Neither is a significantly healthier option.
Carcinogen Risk	Linked to formation of nitrosamines	Linked to formation of nitrosamines from natural nitrites	The risk from nitrosamines is present in both types.
Saturated Fat & Sodium	Typically high	Still typically high	Both are high in fat and sodium, contributing to heart disease risk.
Taste Profile	Classic, often saltier and more uniform	May have a slightly different flavor profile due to natural cures	Flavor difference is subjective and depends on brand and method.

Making Healthier Choices

Since uncured bacon doesn't eliminate the health risks of processed meat, the best approach is moderation and smart preparation. Here are some strategies:

Limit Consumption: Treat all bacon, whether cured or uncured, as an occasional indulgence, not a daily staple. The Cancer Council recommends cutting out processed meats entirely or keeping them to an absolute minimum.
Use Lower Temperatures: Cooking bacon at lower heat can help reduce the formation of harmful nitrosamines and other carcinogenic compounds. Avoid charring or burning the meat.
Drain the Fat: Remove excess fat after cooking, as this can reduce the intake of saturated fat and other potentially toxic compounds.
Pair with Antioxidants: Enjoying bacon alongside foods rich in vitamin C and antioxidants (like citrus fruits or bell peppers) may help counteract some of the negative effects of nitrites.
Focus on Alternatives: Prioritize unprocessed sources of protein, such as fish, eggs, beans, or lean cuts of poultry.

Conclusion: The Final Verdict

For those wondering, is bacon without nitrates still bad for you?, the clear conclusion is that it is not a significantly healthier option than regular bacon. The use of natural curing agents like celery powder, while allowing for a "no nitrates added" label, does not remove the core health concerns associated with processed meats. All bacon, cured with synthetic or natural nitrites, carries similar risks related to the formation of carcinogenic nitrosamines, high saturated fat, and excessive sodium. The wisest approach for long-term health is to minimize all processed meat consumption and focus on a diet rich in whole, unprocessed foods. For further information on processed meats and cancer, visit the American Institute for Cancer Research.

Frequently Asked Questions

No. Uncured bacon contains natural nitrates derived from sources like celery powder or beet juice, which are then converted into nitrites to cure the meat. The label simply means no synthetic nitrates were added.

Yes. When cooked at high temperatures, the nitrites from the natural curing agents in uncured bacon can form carcinogenic nitrosamines, similar to those in traditionally cured bacon.

The nitrates in whole vegetables like spinach and celery are accompanied by protective antioxidants, such as vitamin C, which inhibit the formation of harmful nitrosamines. This protective effect is lost when concentrated vegetable extracts are used to cure meat.

The nutritional differences between cured and uncured bacon are often negligible. Both are typically high in saturated fat and sodium, making neither a heart-healthy choice for frequent consumption.

The World Health Organization classifies processed meat, including all types of bacon, as a Group 1 carcinogen. Regular consumption is linked to an increased risk of colorectal cancer.

Cook bacon at lower temperatures and avoid charring it. Drain the fat thoroughly after cooking to reduce saturated fat intake. Pairing it with antioxidant-rich vegetables can also help mitigate some risks.

Healthier protein options include fish, eggs, and plant-based proteins like beans and lentils. Turkey bacon is leaner but still a processed meat and should be consumed in moderation.