Biltong and jerky have long been compared, with much debate over which snack is better. Some people even argue that jerky is the same as biltong, but biltong lovers will dispute this notion greatly. While biltong over jerky might be a taste preference, what about the case for health? Is Biltong healthier than jerky?
Biltong is healthier than jerky for several reasons: it has more nutrients, less sugar (or no sugar), no artificial flavourings, and less sodium. Biltong is the healthiest option as it is the most natural, both regarding ingredients and in the curing/drying process. Jerky is a delicious snack and healthier than many other snack choices, but in comparison to Biltong, it is inferior.
Biltong and jerky are good snack options compared to other snacks, such as processed meats and oil-soaked products. And while jerky is delicious and has a good amount of protein, biltong is both delectable and the healthiest option for you. Biltong has a range of health benefits that are unmatched by jerky, so let’s delve into the topic more extensively.
Why Is Biltong Healthier than Jerky?
It’s important to mention that this post isn’t about whether biltong is better than jerky (that’s up to your taste preferences). It is about which one is better ‘for you’ regarding your health. When it comes to which is healthier, biltong is superior for several reasons listed below.
Biltong Contains More Nutrients
Biltong has more nutrients than jerky because it is cured and air-dried, whereas jerky is cooked at a low temperature. When meat is cooked, it naturally decreases in vital nutrients the more it is exposed to heat. The benefit of biltong is that it holds all its raw nutrients, such as B-12 and iron. It also has no toxic by-products from smoke and oxidization because it is dried, not heated.
(If you’d like to know more about how biltong is air-dried and not cooked with heat, read this insightful post).
Biltong Is Low In Sugar
Traditionally, biltong is not made with sugar, so it is low in carbohydrates and will not spike blood sugar. On the other hand, Jerky is higher in sugar (brown sugar & sauces, etc) and resultingly is higher in carbohydrates than biltong. The benefits of low or no sugar are lower calories and maintaining blood sugar levels (great for people with diabetes).
Another benefit of low sugar is that biltong will suit almost any diet, as it is a relatively low-calorie snack and will keep you in ketosis (for the ketone seekers).
Biltong Has No Artificial Flavourings
Biltong is a natural product that derives its flavours from natural spices & the salt/vinegar curing process used to preserve it. Biltong traditionally requires nothing more than salt, pepper, coriander seeds and vinegar. Modern recipes can incorporate less healthy ingredients such as sugar and pre-made spice mix can contain MSG. Accordingly, it’s important to read the label on pre-packaged biltong for these reasons.
Biltong Is Higher In Protein
Biltong and jerky are both high in bio-available protein, and a beneficial snack if you need more protein in your diet. In the comparison between the two, biltong comes out on top with an impressive 50% protein. Jerky is between 30-40% protein (depending on the brand), although because it’s cooked the protein is not the quality of biltong (proteins degrade with heat exposure).
Biltong Is Lower In Kilojoules
If you want a snack that’s high in protein and low in calories, it’s hard to go past biltong. On average, biltong has a whopping 52 grams of protein per 100 grams, with only 250 calories (an average serving size is 30 grams).
Nutritional facts per 100 grams:
- calories 250 (1046 kilojoules)
- Protein 51.99 grams
- Carbohydrates 0.30 grams
- Sugar 0 grams
- Fat 5 grams
Is Biltong A Healthy Snack For Weightloss?
If you’re trying to lose weight or maintain a healthy figure, biltong is an unbeatable snack for nourishment and calorie control. Because biltong is very lean, it is low in fat, which makes it a low-calorie option for snacking.
Not only does biltong have low calories per serve, but it also has a beneficial ratio of nutrients per serving. The most impactful is the high protein amount that will satisfy hunger and sustain your blood sugar until the next meal.
Protein is well supported by science to be highly beneficial for weight loss. Not to mention the fact that 30% of protein calories are used in digestion and absorption alone (thermogenic effect). Including an adequate amount of protein in your diet will support satiety and muscle mass as you lose weight. Biltong is the ideal snack to help you hit your protein targets more easily.
Muscle building for weight loss and body composition will help you to maintain your hard-earned results long term. To support this, you need adequate protein. This is where biltong is highly beneficial, it is the ultimate after-work-out snack and will ensure your muscles can recover and grow.
A good target for muscle building is to aim for a minimum of 100 grams of protein a day, (or 1.5-2.2 grams per kilogram). Biltong is also low in carbohydrates and sugar which can suit many diets and won’t throw out your macros (if you are tracking macronutrients).
(If you’d like some inspiration about how to incorporate biltong into your diet, or what foods to pair it with, you’ll love this post).
Will Biltong Fit My Diet?
From the classic low-fat, paleo, low-carb diets, to the latest trending diets such as carnivore and keto, biltong compliments them all. You could say that biltong is the ultimate snack to suit any diet (except vegetarian and vegan, of course).
Biltong will fit most diets as it is natural, it has low fat, high protein and very low carbohydrates. Biltong is pure meat, so it’s ideal for carnivores and animal-based eaters; it’s also low carb, so it won’t disrupt ketosis (for keto dieters). Biltong supports blood sugar levels, which is beneficial to people with diabetes and low blood sugar. Also, people who need to avoid glutens, preservatives, additives, etc, can be assured that biltong is negligible at all.
Of course, it’s important to consult your dietician if you have special conditions, such as high blood pressure and diabetes. There are many different opinions around and it’s always a good place to start by consulting a professional.
How Often Can You Eat Biltong?
Biltong is delicious and nutritious, but often too much of a good thing can be unhealthy. So how often is appropriate to eat biltong?
Biltong is nutritious and beneficial for dieters and the health-conscious, but like most things, it is essential to enjoy it in moderation. Biltong is a snack you can enjoy daily, with the only precautions being it is relatively high in sodium. For people who need to restrict their sodium intake, we recommend enjoying biltong in smaller amounts (or tracking it in your daily sodium intake).
Because biltong is so delicious it’s not uncommon for people to eat a whole bag, instead of one serving a day (I’m guilty). Eating too much biltong here and there will not damage your health, but it may not benefit your waste line. Like all food, biltong has calories and too many will cause weight gain.
There is also the precaution of eating too much salt if you eat kilograms of biltong a day. This can cause dehydration and likely will result in a big headache. If you happen to eat too much biltong, ensure you drink lots of water afterwards and limit salt for the rest of the day.
Is Biltong Low In Calories?
Biltong is low in calories because it is low in fat and carbohydrates, with over 50% of its nutrients coming from protein. Biltong protein is a beneficial source of nutrients because it has a 30% thermogenic effect when your body digests and utilises it. (You can subtract 30% of the protein calories because your body will use it instead of converting it to calories).
The average 30-gram serving of biltong contains between 60-80 calories (250-330 kilojoules) with around 15 grams of protein.
Is Biltong High In Iron?
Biltong is an advantageous addition to your diet if you need to consume more iron. One serving of biltong has 35% of your daily recommended iron intake. Another benefit is that biltong contains heme-iron, which is the most readily available form of iron for absorption (Non-heme iron is harder for your body to absorb).
Per 100 grams, biltong has 4-5 mg of iron which is impressive with the recommended daily intake being 8-10 mg for Males and 15-18 mg for women (this varies slightly depending on age). For a helpful illustration of how significant these levels are, we can compare some other common sources of iron.
The Graph above shows the notable levels of iron in biltong compared with other recommended iron sources in foods. It’s important to mention that spinach and nuts are non-heme sources of iron, resultingly, they’re not as readily used by your body as meat or other animal products.
The best sources are Liver and shellfish, but these can be hard to stomach for a lot of people. Biltong is a delicious snack that most people can enjoy without having to hold their nose while eating it.
A great way to absorb more iron when eating biltong is to consume it with foods high in vitamin C (vitamin C aids the absorption of iron). This can look like a handful of biltong with a glass of orange juice (my personal go-to), or another idea is to put biltong in a salad with red capsicum and tomatoes (both high in vitamin C).
Does Biltong Have A Lot Of Sodium?
Biltong does contain a relatively high amount of sodium (salt) per serving because of how biltong is prepared for preservation. Biltong requires a certain level of salt to cure it safely so that food-spoiling bacteria are removed. The amount of salt in biltong is about 550 mg per 30-gram serving, this is within the daily allowance for sodium and is not harmful if you don’t overconsume.
By complying with the recommended serving size of 25-30 grams of biltong, you will remain safely within the limit of your daily salt allowance. Remember salt is good for you in the right amounts, it is an essential mineral and ensures electrolyte balance. The problem is when you overconsume processed foods, which contain high levels of sodium as well as hidden chemicals and preservatives.
(To ensure you don’t use too much salt when making biltong I wrote this article on How to judge the right amount of salt for biltong.
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