Biltong is undoubtedly the king of South African snacks. In fact, this low-carb form of cured meat is considered a national delicacy. It’s perfect either as padkos, food on the go, nibbles for game time or as a hero ingredient in a variety of recipes.
Although we hold biltong in high regard, it does come with its own set of nutritional drawbacks, especially if it’s not eaten in moderation.
According to Healthline, biltong has an incredibly high sodium content. At least 2 000 milligrams of salt can be found in a 100-gram serving of biltong. Depending on the cut of meat used, biltong can also contain large quantities of fat. Altogether, this can increase the risk of chronic diseases such as hypertension, heart disease and cancer.
THESE YUMMY BILTONG SUBSTITUTES ARE WORTH CHEWING OVER
To gain the same satisfaction as you would from eating biltong (minus the high sodium and fat levels, of course), try sinking your teeth into one of these five flavoursome alternatives:
1. HARD-BOILED EGGS
Hard-boiled eggs are “a-peeling” for their creamy or chalky yolks. They are also chock-full of B vitamins, vitamin D, iron and other antioxidants.
What’s more, each egg contains about six grams of protein, making you feel full until the next meal.
2. GREEK YOGHURT
Greek yoghurt is a dairy-based protein powerhouse, containing up to 20 grams of protein per container. As a bonus, it’s loaded with calcium, which goes a long way in strengthening and maintaining your bone health.
You can use Greek yoghurt in just about any recipe, from a parfait to a healthy smoothie.
3. PROTEIN BAR
Many prefer the sweet flavour and crunch of protein bars, which are filling and can be eaten on the go like their biltong counterparts.
Be wary, though: most of the protein bars found in-store can be high in sugar and fats, depending on the additives and ingredients used. Read the labels carefully before buying, and opt for bars that contain 15 grams of protein and less than 15 grams of sugar.
4. TUNA
Tuna is the seafood version of biltong – sort of!
Whether you prefer it shredded or in chunks, a 170-gram can of tuna can contain 50 grams of protein, leaving you fuller for longer.
It’s also packed with omega-3 fatty acids, which can lower blood pressure and promote heart health.
5. TRAIL MIX
Trail mix lets you indulge in something sweet without feeling guilty.
Consisting of dried fruit, seeds, and nuts such as almonds or cashews, a 50-gram serving of trail mix contains a little over five grams of protein.
It’s easy to overindulge in this high-kilojoule snack, so try to only eat a handful of it at a time.
MODERATION IS KEY
As with all food, moderation is key. While these alternatives are healthy, it can be easy to go overboard and eat them in excess. Limit your portion sizes and eat until you’re full, not stuffed.
That goes for biltong, too. We’re not asking you to give it up forever, but for the sake of your health, it’s worth cutting down. At the very least, you should stop eating it once you’ve had your fill.
ARE YOU WILLING TO SWAP OUT BILTONG FOR THESE HEALTHIER ALTERNATIVES?
Let us know by leaving a comment below, or send a WhatsApp to 060 011 021 1.
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