❤ Banting, South Africa

The Banting Diet: What it’s About + How it Works


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The Banting Diet has taken South Africa by storm. It means eating low carbs and high fat (LCHF). Whenever you eat, choose more fatty stuff to fill you up and little or no carbs at all. You’re allowed between 25 to 50g/100g carbs a day, so you can have some carbs (list of foods in this bracket below). There are no portion sizes to stick to. You pretty much eat as much as you want until you’re full. The idea is that your body knows when it’s full and it will tell you. You don’t have to overeat, and by no means should you undereat. Below are foods you can eat and can’t eat. I also give the Cape Townians places which serve Banting dishes.

The fatty / practically no carbs at all / good stuff to eat
ANIMAL PROTEIN
  • All eggs
  • All meats, poultry and game
  • All natural and cured meats (pancetta, parma ham, coppa etc)
  • All natural and cured sausages (salami, chorizo etc)
  • All offal
  • All seafood (except swordfish and tilefish – high mercury content)
  • Broths
DAIRY
  • Cottage cheese
  • Cream
  • Cream cheese
  • Full-cream Greek yoghurt
  • Full-cream milk
  • Hard cheeses
  • Soft cheeses
FATS
  • Any rendered animal fat
  • Avocado oil
  • Butter
  • Cheese – firm, natural, full-fat, aged cheeses (not processed)
  • Coconut oil
  • Duck fat
  • Ghee
  • Lard
  • Macadamia oil
  • Mayonnaise, full fat only (not from seed oils – see recipe for coconut mayo)
  • Olive oil
FLAVOURINGS AND CONDIMENTS

All flavourings and condiments are okay, provided they do not contain sugars and preservatives or vegetable oils.

NUTS AND SEEDS
  • Almonds
  • Flaxseeds (watch out for pre-ground flaxseeds, they go rancid quickly and become toxic)
  • Macadamia nuts
  • Pecan nuts
  • Pine nuts
  • Sunflower seeds
  • Walnuts
SWEETENERS
  • Erythritol granules
  • Stevia powder
  • Xylitol
VEGETABLES
  • All green leafy vegetables (spinach, cabbage, lettuces etc)
  • Any other vegetables grown above the ground
  • Artichoke hearts
  • Asparagus
  • Aubergines
  • Avocadoes
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Courgettes
  • Leeks
  • Mushrooms
  • Olives
  • Onions
  • Peppers
  • Pumpkin
  • Radishes
  • Sauerkraut
  • Spring onions
  • Tomatoes
The carby / bad stuff to never eat
BAKED GOODS
  • All flours from grains – wheat flour, cornflour, rye flour, barley flour, pea flour, rice flour etc
  • All forms of bread
  • All grains – wheat, oats, barley, rye, amaranth, quinoa, teff etc
  • Beans (dried)
  • “Breaded” or battered foods
  • Brans
  • Breakfast cereals, muesli, granola of any kind
  • Buckwheat
  • Cakes, biscuits, confectionary
  • Corn products – popcorn, polenta, corn thins, maize
  • Couscous
  • Crackers, cracker breads
  • Millet
  • Pastas, noodles
  • Rice
  • Rice cakes
  • Sorghum
  • Spelt
  • Thickening agents such as gravy powder, maize starch or stock cubes
BEVERAGES
  • Beer, cider
  • Fizzy drinks of any description other than carbonated water
  • Lite, zero, diet drinks of any description
DAIRY / DAIRY-RELATED
  • Cheese spreads, commercial spreads
  • Coffee creamers
  • Commercial almond milk
  • Condensed milk
  • Fat-free anything
  • Ice cream
  • Puddings
  • Reduced-fat cow’s milk
  • Rice milk
  • Soy milk
FATS
  • All seed oils (safflower, sunflower, canola, grapeseed, cottonseed, corn)
  • Chocolate
  • Commercial sauces, marinades and salad dressings
  • Hydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats
FRUITS AND VEGETABLES
  • Fruit juice of any kind
  • Vegetable juices (other than home-made with Green list vegetables)
GENERAL
  • All fast food
  • All processed food
  • Any food with added sugar such as glucose, dextrose etc
MEAT
  • All unfermented soya (vegetarian “protein”)
  • Meats cured with excessive sugar
  • Vienna sausages, luncheon meats
STARCHY VEGETABLES
  • Beetroots
  • Legumes
  • Parsnips
  • Peanuts
  • Peas
  • Potatoes (regular)
SWEETENERS
  • Agave anything
  • Artificial sweeteners (aspartame, acusulfame K, saccharin, sucralose, splenda)
  • Cordials
  • Dried fruit
  • Fructose
  • Honey
  • Malt
  • Sugar
  • Sugared or commercially pickled foods with sugar
  • Sweets
  • Syrups of any kind
The ok / do have carbs but really low carbs stuff to eat

Remember you can have between 25g of carbs per 100g each day. These foods do have carbs, so monitor how much of them you have. But you don’t have to steer clear of them by any means.

FRUITS
  • Apples 1.5
  • Bananas 1 small
  • Blackberries 3.5 C
  • Blueberries 1.5 C
  • Cherries (sweet) 1 C
  • Clementines 3
  • Gooseberries 1.5 C
  • Grapes (green) under 1 C
  • Kiwi fruits 3
  • Mangos, sliced, under 1 C
  • Nectarines 2
  • Pawpaw 1
  • Peaches 2
  • Pears (Bartlett)
  • Pineapple, sliced, 1 C
  • Plums 4
  • Pomegranate ½
  • Prickly pears 4
  • Quinces 2
  • Raspberries 2 C
  • Strawberries 25
  • Watermelon 2 C
NUTS
  • Cashews, raw, 6 T
  • Chestnuts, raw, 1 C
SWEETENERS
  • Honey 1 t
VEGETABLES
  • Butternut 1.5 C
  • Carrots 5
  • Sweet potato 0.5 C

KEY

C = cups per day
T = tablespoons per day
t = teaspoons per day
g = grams per day
For example: Apples 1.5 are all the carbs you can have for the day

Read more about the facts of how and why the diet evolved here.

BANTING RESTAURANTS IN CAPE TOWN

The Banting Kitchen – Greenpoint

65 on Main – Greenpoint

Starlings – Claremont

Chalk + Cork – City Bowl

Den Anker – Waterfront

Freres Bistro – City Bowl

Rcaffe – City Bowl

Rococoa – Woodstock

Arugula Bistro + Bread – Belville

Pulp Kitchen + Deli – Durbanville

Soet Bistro – Durbanville

Papinos – Hout Bay

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