Biltong on Keto: The South African Hero

Looking for a tasty and convenient keto-friendly snack? The ketogenic diet, with its focus on high-fat and low-carbohydrate intake, can sometimes feel restrictive. Biltong, a type of air-dried, cured meat originating from South Africa, can be an excellent option.

What is Biltong?

Biltong is similar to beef jerky but differs in its production process, flavour, and texture. It’s typically made from cuts of beef, such as silverside, and marinated in vinegar and spices like coriander, pepper, and salt. The meat is then air-dried, resulting in a flavourful and protein-rich snack. The beauty of biltong lies in its simplicity and nutritional profile, making it a great choice for those following a ketogenic diet.

Nutritional Profile of Biltong

Biltong is naturally low in carbohydrates and high in protein, making it an ideal snack for those adhering to a ketogenic diet. A typical 25-gram serving of biltong contains around 12.5 grams of protein and less than 1 gram of carbohydrates. It also provides essential nutrients like iron, zinc, and vitamin B12. Protein is known to promote satiety, which can be helpful for managing appetite and supporting weight loss keto diet and appetite control.

Why Biltong Fits the Keto Diet

The ketogenic diet aims to shift the body’s primary fuel source from carbohydrates to fats. By drastically reducing carbohydrate intake, the body enters a metabolic state called ketosis, where it starts burning fat for energy. Biltong’s low carbohydrate content aligns perfectly with this principle, helping to maintain ketosis while providing a satisfying and delicious snack. Just be sure to check the label for added sugars or other ingredients that could increase the carb count.

What this means in practice

When buying biltong in the UK, it’s important to check the nutritional information. Some brands may add sugar or other ingredients that can increase the carbohydrate content. You can find biltong in most major supermarkets like Tesco and Sainsbury’s, often near the jerky or other dried meat snacks. A 50g pack of premium biltong can cost around £4.50. Consider making your own biltong at home to control the ingredients and ensure it fits your keto macros. There are plenty of recipes online to guide you.

Frequently asked questions

Is all biltong keto-friendly?

Not all biltong is created equal. Some commercial varieties may contain added sugars or other high-carbohydrate ingredients. Always check the nutrition label to ensure it aligns with your keto goals.

How much biltong can I eat on keto?

While biltong is a great keto snack, moderation is key. Stick to a serving size that fits within your daily macro goals. A 25-50 gram serving is generally a good starting point.

Can biltong help with keto flu?

Biltong contains sodium, an electrolyte that can help alleviate some of the symptoms of keto flu. However, it’s important to maintain a balanced electrolyte intake from various sources.

Where can I buy keto-friendly biltong in the UK?

You can find biltong in most major supermarkets, speciality food shops, and online retailers in the UK. Look for brands that specifically cater to the keto diet or offer low-carb options.

The bottom line

Biltong can be a fantastic addition to a ketogenic diet, offering a convenient, protein-packed, and flavourful snack option. Its low carbohydrate content makes it an ideal choice for maintaining ketosis and satisfying cravings. Always check the label for hidden carbs and enjoy it in moderation as part of a balanced keto lifestyle. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.

While biltong can be a great snack, it’s also important to consider the bigger picture of your health. A balanced diet and regular exercise are key to overall well-being. If you’re looking for ways to track your progress and stay motivated, the benefits of tracking keto macros can be helpful.

References

1. Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90