Biltong’s got that special something that keeps people coming back for more. South Africa’s favourite snack is convenient, tasty, and always hits the spot. There’s just something about its savoury flavour that keeps us hooked. However, as with everything in life, it also has a bad side when it comes to our health.
The go-to snack choice
Juggling between being a mother and makoti while travelling with kids most of the time, Tabisa Tinzi from Jeffrey’s Bay in the Eastern Cape says having time to sit down and eat isn’t something she consistently has. However, with biltong around, it’s easy for her to snack while busy doing other things.
She adds, “When I’m busy, I sometimes forget to eat. But if I choose biltong over candy, it keeps me satisfied for much longer. I don’t get hungry or get headaches as quickly as I normally do.
“Biltong keeps me feeling full for a long time.”
A taste of home
“It’s the taste and texture of biltong that gets me hooked,” says Chania Hugo from Strand in the Western Cape.
“But what really seals the deal are the childhood memories that flood back with every bite, whether it’s slices, droëwors, chilli sticks, or chicken biltong – you name it.”
Chania Hugo
While Hugo isn’t well-versed in the health benefits of biltong, it brings her pure joy, she shares.
However, she adds, “I was once warned about the potential risks of eating biltong, especially during pregnancy, due to possible bacteria and its contribution to high blood pressure.”
Packed with protein
Due to its convenience as a snack, biltong has always been viewed as a delicious protein option on many occasions, explains Kinza Hussain, a registered dietitian with The Heart and Stroke Foundation of South Africa.
“Protein requirements vary from person to person, depending on factors such as age, gender, activity levels, and any medical conditions,” notes Hussain.
“The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. Thirty grams of lean biltong provides 7 grams of protein.”
Due to its preparation and preservation methods, biltong has been understood to be high in sodium, nitrates, and/or nitrites, she adds.
“A high consumption of sodium has been linked to increased blood pressure, which, if left uncontrolled, can increase the risk of heart diseases and strokes.”
Dietitian Kinza Hussain
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Be cautious
It is advised that those with high blood pressure consume only 1 500mg of sodium a day, while those without high blood pressure can consume 2 300mg of sodium a day, explains Gauteng-based dietitian Jason van Heerden.
“Those with kidney issues should also limit their sodium intake,” he cautions.
Van Heerden points out that consuming too much biltong can easily lead to exceeding the recommended daily sodium intake.
“While traditional biltong doesn’t use nitrates/nitrites, some commercially produced versions may include them for the preservation process. Therefore, reading the labels of the biltong and/or asking the producers if they use nitrates/nitrites is advised,” he says.
Opt for other protein sources
While biltong is a convenient and flavourful protein option, fresh, unprocessed protein sources like lean meats, poultry, fish, legumes, and dairy products offer a broader range of nutrients and are generally lower in sodium and additives, explains Van Heerden.
“Incorporating a variety of protein sources in the diet ensures a well-rounded nutrient intake for optimal health benefits.”
Jason van Heerden
Meanwhile, Hussain suggests looking out for the Heart and Stroke Foundation South Africa’s heart mark logo on food products, which guarantees a product to be lower in added salt, sugar, and saturated fats and higher in fibre.
She says, “According to a review exploring the processing of South African biltong, sodium nitrates/nitrites have been added to prevent microbial spoilage as well as for a red color.”
“However, they are reportedly no longer used in commercial biltong, and the lack of nitrates/nitrites in biltong does not seem to lead to an undesirable colour or flavour for consumers.”
Hussain emphasises moderation and recommends opting for fresh food options whenever possible, whether for meals or snacks.
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