Is Biltong Healthy? 10 Surprising Benefits of South Africa's Favorite Snack
Biltong is South Africa’s most beloved snack. It’s hundreds of years old and has been influenced by every culture and people in our country’s history. But is this delicious treat actually any good for you? Let’s have a look into the nutritional facts and uncover some surprising health benefits of biltong.
Nutritional Profile of Biltong
Before we explore the benefits, let’s take a look at what’s actually in biltong.
A typical 1-ounce (28-gram) serving of beef biltong contains:
- Calories: 80
- Protein: 16 grams
- Fat: 2 grams
- Carbs: 1 gram
- Iron: 35% of the Daily Value (DV)
- Sodium: 19% of the DV
As you can see, biltong packs quite a nutritional punch in a small serving!
With the above nutritional numbers in mind, let’s look at the health benefits of biltong and if there are any concerns or negatives to having this delicious cured snack in your diet.
10 Health Benefits That Make Biltong Healthy
Calculate Biltong for Your Eating Plan
1. Protein Powerhouse
Biltong is an excellent source of high-quality protein. With about 16 grams of protein per 28 grams (or 1 ounce for our American friends), it’s a great snack for muscle building and repair.
One of our reps is a personal trainer. He swears by biltong as his post-workout snack. He says it helps his muscles recover faster and keeps him feeling full until his next meal. Biltong is a healthy option as it is Low-GI.
Biltong is, of course, also Banting and Keto friendly. There are even some people who include it as part of their Carnivore diet.
2. Low in Carbohydrates
For those watching their carb intake, biltong is a dream come true.
With just 1 gram of carbs per serving, it’s perfect for low-carb or keto diets.
3. Rich in Essential Nutrients
Biltong is packed with vitamins and minerals. It’s especially high in iron, which is crucial for healthy blood cells and preventing anemia.
4. Supports Weight Loss
The high protein content in biltong can help you feel full and satisfied, potentially aiding in weight loss.
I can speak to the effects of this myself. I am a snacker.
At night I love to wind down with an episode or two of whatever series I am currently watching (or re-watching). Naturally, as a snacker I’m always reaching for something as I wind down in front of the TV. It used to be chips, chocolates, fizzers…pretty much whatever I could get my hands on. I decided to try aiming a little bit healthier when it came to snacks and started eating biltong as the telly-treat. (Obviously, Biltong Warriors biltong).
In the 6 or 7 months since I started, I have needed smaller snack sizes (as biltong is quite filling) and I can proudly say that I have dropped 7kg. No other real changes have been made, so I almost exclusively attribute this to the changeover to biltong as my evening snack.
5. Boosts Immune System
Biltong contains zinc, which plays a vital role in immune function. A serving of biltong can contribute to your daily zinc intake, helping your body fight off viruses and bacteria.
6. Enhances Athletic Performance
The natural creatine in biltong can help improve strength and increase muscle mass. This makes it a great snack for athletes and fitness enthusiasts alike.
7. Promotes Heart Health
While biltong does contain some saturated fat, it’s relatively low compared to many other snack foods. Choosing lean cuts of biltong can be part of a heart-healthy diet.
8. Improves Bone Strength
The high protein content in biltong can contribute to maintaining bone density. This is especially important as we age.
9. Aids in Digestion
Some types of biltong may contain natural probiotics from the fermentation process, which can support gut health.
10. Supports Mental Health
The B-vitamins in biltong, particularly B12, are important for brain function and may help support mental health.
Potential Drawbacks and Considerations
While biltong offers many health benefits, it’s important to consume it in moderation. Here are a few things to keep in mind:
Sodium Content
Biltong can be high in sodium, with about 19% of the DV in a single serving. If you’re watching your salt intake, be mindful of how much biltong you consume.
Portion Control
Despite its nutritional benefits, biltong is calorie-dense. A recommended portion is about 1 ounce (28 grams). It’s easy to overeat, so be mindful of your serving sizes.
Quality Matters
Not all biltong is created equal. Look for high-quality biltong made from lean cuts of meat and without added preservatives or excessive sugar.
How to Incorporate Biltong into a Healthy Diet
Biltong can be a nutritious addition to your diet when consumed in moderation. Here are some ideas:
- Post-workout snack: The high protein content makes it great for muscle recovery.
- Salad topping: Add some protein to your greens with biltong slices.
- Healthy snack alternative: Replace chips or crackers with biltong for a protein-rich snack.
- Breakfast boost: Try biltong with eggs for a protein-packed breakfast. Cabanossi is also a great addition.
Conclusion
So, is biltong healthy? The answer is a resounding yes – when consumed as part of a balanced diet. Its high protein content, essential nutrients, and versatility make it a nutritious snack option.
However, like any food, moderation is key. Be mindful of portion sizes and sodium content, especially if you have specific health concerns. Remember, biltong isn’t just a tasty treat – it’s a nutrient-dense food that can contribute to your overall health and wellness.
So the next time you reach for a snack, consider grabbing some biltong. We recommend Biltong Warriors range of biltong. Your taste buds – and your body – will thank you!
How Do We Get Sandton's Best Biltong?
We would love to meet you and bring some tasters for you. Once you’ve tasted our biltong, we know that the doors will be flung wide open!
Switch on the kettle so long!
How it Works
1) One of our reps comes to your reception area with a basket of biltong, nuts and fudge.
2) An email/notification/announcement would go out to staff informing them that these are available in the designated area for the next 10min.
3) Staff would come purchase via cash/card/tap
4) 10 min later, we are out the door until next week.
Getting us there couldn’t be easier. Just fill out the form below (it will take less than a minute) and we will be there in no time at all.