Biltong and jerky protein- whats the beef and what to buy

With the benefits of protein well documented, and some chosing to reduce carbohydrate intake for mental and physical health, products such as meat biltong and jerky are growing in popularity especially amongst the fitness industry. Yet biltong and jerky are very different products. Biltong is a South African product which is simply dried meat salted with spices, whereas jerky is an American spin-off marinated and baked. This means that biltong is pure protein, whereas jerky is often loaded with sugars, artifical preserervatives and is ultraprocessed. So, which products are best for your health in the UK market?

What’s the beef? What is the nutritional benefit of dried meats?

Unlike most (with the exception of soy and tofu) plant based proteins, animal proteins are complete. This means they contain all the 9 essential amino acids we need to make proteins in our body. Amino acids are the lego pieces that join together to make proteins like collagen (which forms 1/3 bone and is needed for our joints, skin elasticity, muscle formation, blood vessel strength and so helps heart function, and for strengthening gut junctions, improving nutrient absorption and our gut health) and muscle, hair, nails and enzymes (needed for every metabolic reaction in our body). Protein makes muscle, which takes up sugar from the blood and therefore helps us regulate our blood sugar and improves insulin sensitivity, and balance our energy levels and mood. It is also the most satiating macronutrient, and so helps in appetite regulation and maintainance of a healthy weight.

High protein diets are very popular in the nutrition and wellness industry, due to their health benefits. The keto low carbohydrate diet is also well documented for its positive mental health and weight control effects. With the vegan diet declining in popularity and the negatives of the gut-microbiota changng, pro-inflammatory, high-glycaemic index, ultraprocessed protein fitness bars and yoghurts coming to light, there is a real market need for natural protein alternatives. Plant protein sources often lack key amino acids such as Tryptophan (needed for the formation of Serotonin our brain happiness chemical), Proline (essential for collagen production and metabolic reactions), Lysine (needed to help us convert fats to energy), leucine (needed to stimulate muscle formation) and much more. Plant proteins (such as chickpeas, lentils, nuts and seeds) are also high in carbohydrate, meaning they cause a blood glucose spike, which complete proteins do not.

Which are the best jerky and biltong products on the market?

1. Avoid those loaded with sugar, carbohydrates and artifical ingredients such as Kings Angus Beef strips and kings Wagyu which contain over 12g carbohydrates and sugar (the same as a kit kat) per 60g packet or Jack links meat jerky snacks which contain maltodextrin and pineapple powder increasing its sugar and carbohydrate content.

2. Avoid those with excess salt or sodium nitrate such as Ember meat sticks or the Curators biltong, which although added to preserve and improve the food safety of the meat, has negative effects on blood cholesterol levels. Sodium nitrate can be converted to nitrosamines in the body, which are potentially cancer-causing chemicals (carcinogens) which have been linked to increased risk of both gastric and prostate cancers (1).

3. Avoid those with monosodium glutamate (MSG) added. Monosodium glutamate is a artifical flavour enhancer made by the food industry found in many ultraprocessed foods such as crisps, instant noodles, miso soups, ramen and tom yum soups, ready meals, Asian and Carribean foods as well as protein based snack products. It enhances the unam taste without adding protein. Our taste buds and brains therefore expect a high protein meal, and when they don’t receive this, feel deprived and want more of the product. MSG’s are therefore associated with increased appetite for MSG containing products.

4. Avoid those with artifical sweeteners. Artifical sweetners can be 20–3000x sweeter than sugar. Therefore research has shown that they enhance the taste bud and brain desire for sweet tasting things and can negatively affect our gut microbiota and blood sugar regulator insulin sensitivity. No added sugar products that are loaded with ultraprocessed artifical sweetners, can be actually worse for you.

The best products

1. Biltong company with no added sugars, carbohydrates, nitrates, sweeteners, low-salt, no-MSG and high protein. This fantastic UK company uses plant bioactive phytochemical rich herbs and spices such as garlic, chillis and coriander which have antioxidant (reducing inflammation) and insulin-sensitising (improving blood glucose control) effects and add flavour without excess sugar or salt. These products are incredible.
2. Make your own. Simply slow cook meat or air fry it and add salt and herbs and spices for the most healthy, unprocessed, high protein snack.

References

1. Chazelas E, Pierre F, Druesne-Pecollo N, Esseddik Y, Szabo de Edelenyi F, Agaesse C, De Sa A, Lutchia R, Gigandet S, Srour B, Debras C, Huybrechts I, Julia C, Kesse-Guyot E, Allès B, Galan P, Hercberg S, Deschasaux-Tanguy M, Touvier M. Nitrites and nitrates from food additives and natural sources and cancer risk: results from the NutriNet-Santé cohort. Int J Epidemiol. 2022 Aug 10;51(4):1106–1119. doi: 10.1093/ije/dyac046. PMID: 35303088; PMCID: PMC9365633.
2. https://www.wcrf.org/diet-activity-and-cancer/risk-factors/preservation-and-processing-of-foods-and-cancer-risk/