In the quest for nutritious and satisfying snacks, biltong has emerged as a frontrunner, offering a delicious alternative to traditional junk food and even other meat snacks like beef jerky. Originating from South Africa, biltong is a cured and air-dried meat snack, made with simple ingredients of American beef, vinegar and a variety of spices such as salt, coriander, rosemary and black pepper. Biltong itself derives its name from Dutch as it means “strip.” It is a cross between slow-roasted beef, Italian prosciutto, and jerky, but unlike jerky, this meat is only marinated in vinegar and spices and hung to air dry so it remains tender and flavorful-like meat should taste! It's a protein-packed powerhouse that aligns with various dietary preferences and offers a range of health benefits.
What is Biltong?
Biltong is a form of dried, cured meat originating from South Africa. Different kinds of meat sources are used, including beef and game meat. It is sliced into strips before cooking and then drying. This traditional meat-based snack has been enjoyed for centuries, with its roots tracing back to African communities who used it as a means of preserving meat. The basic ingredients in traditional biltong are meats, salt, vinegar, black pepper and coriander. Historically, beef, ostrich, and other wild game have been the most common choices of meat.
Biltong vs. Beef Jerky: What's the Difference?
We see a ton of confusion about the differences between beef jerky and biltong. Be clear, they’re not the same thing. While both biltong and jerky use dried meat as their primary ingredient, the meats are dried differently. Jerky is usually roasted or smoked for several hours, whereas biltong is not cooked at all. Instead, it is soaked in a salt-and-vinegar brine before being hung to air-dry. This drying and aging process can last for as long as 1-2 weeks before it is ready to eat. Jerky is almost always made from very lean cuts of beef, whereas biltong may be made from either lean or fatty cuts, depending on the style and desired outcome. What’s more, biltong is usually cut into wide, thick strips that are easier to hang, whereas jerky is typically thinly sliced into irregular pieces that are more suitable for cooking. Traditionally, biltong is made with a simple combination of salt, vinegar, and spices. Jerky, on the other hand, does not contain vinegar and is more likely to contain secondary ingredients like sugar, soy sauce, and Worcestershire sauce. Jerky tends to have a smokier flavor than biltong due to the way it’s cooked. Thus, biltong is sometimes described as tasting meatier and less smoky than jerky. The use of vinegar in the production of biltong also adds a distinctly acidic flavor that jerky doesn’t possess. While jerky has a more consistent moisture content and texture because it relies on lean cuts of meat, biltong has more diverse textures because various cuts may be used. Some types may be very moist and fatty, with others dry and crumbly.
| Feature | Biltong | Beef Jerky |
|---|---|---|
| Production | Air-dried after marinating in vinegar & spices | Smoked or roasted |
| Meat Cuts | Lean or fatty cuts | Very lean cuts |
| Ingredients | Salt, vinegar, spices | Sugar, soy sauce, Worcestershire sauce (often) |
| Texture | Diverse, from moist to dry | More consistent |
| Flavor | Meatier, less smoky, acidic | Smokier |
Nutritional Powerhouse
Biltong’s surge in popularity is partly due to its much more favorable nutrient composition compared to many other common snack foods, such as potato chips, cookies, and crackers. Biltong is a high protein (32 grams in our 2oz bag!), no carb, and no sugar choice that will leave you satisfied and excited to take on your day. Biltong is also an exceptionally rich source of iron, a nutrient that many people around the world are lacking. Biltong is nutritious because it’s cured and air-dried, not cooked. Vitamin B12 is possibly the most notable of these. It is essential for maintaining healthy blood and nerve cells, as well as helping to make cell DNA and promoting cell replication.
Here's a glimpse into the nutritional profile of a 1-ounce (28-gram) serving of beef biltong:
Read also: Beef jerky: A high-protein option for shedding pounds?
- Calories: 80
- Carbs: 1 gram
- Protein: 16 grams
- Fat: 2 grams
- Iron: 35% of the daily value (DV)
- Sodium: 19% of the DV
Dried beef also serves as a good source of several other essential nutrients, including magnesium, potassium, and B vitamins.
Biltong and Weight Loss: A Winning Combination
When we talk about weight loss and healthy living, snacks are often a subject of focus, but on the negative. We hear, “Stay off snacks if you want to lose weight.” But it ideally should be, “stay off unhealthy snacks if you want to lose weight and live a healthy lifestyle.” Emphasis on unhealthy. That’s because there are indeed healthy snacks. Biltong is one of the healthiest snacks known for weight loss.
- High Protein Content: Its low-fat content of about 3% and high protein content make it great for building healthy muscles while losing weight. By snacking on this protein treat, you feel less hungry for some time (protein makes you feel full for longer than carbs). This prevents you from craving food or other unhealthy snacks.
- Low-Calorie Option: Biltong typically contains fewer kilojoules than other snacks such as chocolate and chips. It has only about 75 calories per 25-gram serving. One serving also provides about 50% of your daily protein requirements.
- Satiety: Additionally, it helps you stay full longer than fruits and vegetables, which are also healthy.
Biltong and Specific Diets
Because our biltong is high in protein and free of soy, gluten and sugar, it is friendly to a variety of diets.
- Ketogenic Diet: The Ketogenic Diet is a very low-carbohydrate, high-fat diet that puts your body in a metabolic state that helps you lose weight more quickly. When paired with a food that is high in healthy fats such as nuts or seeds, biltong is a perfect addition to this lifestyle.
- Paleolithic Diet: The Paleolithic Diet focuses on eating like a caveman or cavewoman would. Think lean meats, fish, fruits, vegetables, nuts and seeds. Thankfully, you don’t have to do this hunting and gathering yourself-just grab a bag of biltong in your favorite flavor and you’re out the door.
- Whole30 Diet: The Whole30 diet is a 30-day choice that completely eliminates sugar, grains, legumes, soy, dairy and alcohol from your diet. You’re probably thinking “Wow, what can I eat?” We got you covered with biltong!
- Carnivore Diet: Biltong is highly popular choice for those on a strictly carnivore diet. Because only animal derived products are consumed, biltong is the ideal choice as a 100% meat-based protein snack - helping keep those hunger pangs at bay throughout the day.
Incorporating Biltong into Your Diet
If you’re the type of person that says “no way!” to diets, biltong is perfect for you too. Whether you’re a true original (these are perfect on a classic wedge salad), a bit more adventurous (garlic biltong pairs perfectly mixed into a shrimp scampi or on a gourmet charcuterie board) or a bit more spicy and loud (try the Spicy Peri Peri or Chili Lime flavors in your favorite chili recipe), there’s a flavor for every personality. So go ahead, add some flair to your meals-I promise there’s a biltong recipe that’s perfect for tonight.
- Snacking: One of the most popular ways to enjoy biltong is as a snack Its high protein content makes it a great choice for a midday pick-me-up or post-workout snack.
- Meal Addition: Boerewors, on the other hand, is a great addition to any meal. It can be grilled, baked, or fried and served alongside a variety of sides, such as roasted vegetables, mashed potatoes, or corn on the cob.
- Recipe Ingredient: Another way to enjoy biltong and boerewors is by incorporating them into your favorite recipes. Biltong can be added to salads, sandwiches, and wraps, while boerewors can be used to make flavorful stews, casseroles, and pasta dishes.
- Post-Workout Recovery: Biltong snacks are an excellent post-exercise option due to their high protein content and bioavailability. The amino acids found in biltong are readily absorbed by the body, helping to rebuild muscle tissue and reduce post-exercise soreness.
- Energy Stabilization: Unlike sugary or carb-heavy snacks that can lead to energy crashes, biltong provides sustained energy to keep you feeling satisfied and fueled throughout the day. The combination of protein and healthy fats in biltong helps stabilize blood sugar levels and prevent fluctuations that can result in cravings and fatigue.
- Culinary Creations: Beyond being enjoyed as a standalone snack, biltong can also be incorporated into a variety of culinary creations to add flavor, texture, and protein. From salads and wraps to soups and stir-fries, biltong lends a savory twist to your favorite dishes. Crumble it over salads for added crunch, toss it into pasta for extra protein, or use it as a topping for homemade pizzas.
Potential Drawbacks and Considerations
Although biltong is a nutritious snack, it’s still a good idea to eat it in moderation. Some of its ingredients may harm your health, particularly if consumed in excess.
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- Processed Meats and Cancer Risk: Research suggests that a higher intake of processed and cured red meats like biltong may lead to an increased risk of certain cancers in your gastrointestinal tract . A recent study found that dried, cured meats are often contaminated with toxic substances known as mycotoxins produced by fungi that grow on the meat. As such, it’s best to keep your intake of processed, cured meats to a minimum. While it’s alright to have biltong as a snack every now and then, the majority of your diet should come from whole, minimally processed foods.
- High Sodium Content: Biltong tends to be very high in sodium, with some types packing as much as 20% of your daily sodium allowance per ounce (28 grams). Research suggests that excessive sodium intake may negatively affect your heart health, blood pressure, and stroke risk. Thus, biltong’s salt content might make it unsuitable for certain diets, especially those that restrict sodium.
- Fat Content: Because biltong is sometimes made with high-fat cuts of meat, certain varieties may contain more calories in the form of saturated fat. This could make it a poor choice for certain diets. Research suggests that replacing animal-based saturated fats, such as those in biltong, with unsaturated fats from plant-based sources like nuts, seeds, avocados, and olives, offers more protection against heart disease. While a moderate intake of saturated fat from biltong is not likely harmful, you’ll want to make sure you’re eating plenty of heart-healthy, plant-based fats, too.
Alternatives to Biltong on a Carnivore Diet
You need to read labels like it’s your job if you’re going to eat biltong on carnivore diet. Even the “clean” brands are sneaking in ingredients that don’t belong in a true animal-based plan. Meat and salt only. No vinegar, no sugar, no spices.
Here are three favorite alternatives to biltong on carnivore diet, each of which is close in taste and texture but superior from a nutritional perspective:
- Carnivore Snax: Carnivore Snax is in a league of its own if you want a snack that delivers on flavor, texture, and aligns with the strict carnivore diet rules. That means no sugar, vinegar, coriander, preservatives, or anything hiding in a seasoning blend.
- Rendered Fat Chunks: Rendered fat chunks are a pure, satisfying alternative to biltong on carnivore diet, whether you’re using beef suet or lamb fat.
- Organ Meat Crisps: Organ meats are some of the most nutrient-dense foods on earth. One way to make them more appetizing is to freeze-dry them.
Read also: The Carnivore Diet: An Autoimmune Solution?