Low Carb, Banting and Keto - What's the Difference?

Low carb, banting and keto are often used interchangeably in South Africa - but they are not exactly the same thing. Understanding the differences helps you choose the approach that best suits your goals, health needs and lifestyle.

A low-carb diet is the broadest of the three terms - it simply means reducing carbohydrate intake, typically below 100-150g nett carbs per day. The goal is to replace refined carbs and sugar with protein and healthy fats, which improves blood sugar control, reduces hunger and supports weight management.

✔ Carb target: generally under 100-150g nett carbs per day

✔ No strict rules - flexible and adaptable to different lifestyles

✔ Best for: general health improvement, reducing sugar intake and people new to low-carb eating

Banting is a South African interpretation of low-carb, high-fat (LCHF) eating, popularised by Professor Tim Noakes and the Real Meal Revolution from around 2013. It uses a traffic light food list system (green, orange and red) to guide food choices, with a strong emphasis on whole, unprocessed real foods and avoiding seed oils and processed ingredients.

✔ Carb target: typically under 50g nett carbs per day

✔ Uses the green, orange and red food list system - no macro tracking required

✔ Strong emphasis on food quality - whole real foods, no seed oils, no processed food

✔ Best for: South Africans who want a structured, locally relevant framework for low-carb eating

For a complete guide to the banting diet, read: What is the Banting Diet - A Complete Guide for South Africans.

Keto is the most precisely defined of the three. It involves reducing carbs to a very low level - typically under 20-50g nett carbs per day - which forces the body into a metabolic state called ketosis, where fat becomes the primary fuel source instead of glucose. Keto is typically more precise and macro-focused than banting.

✔ Carb target: under 20-50g nett carbs per day

✔ Tracked using macro ratios - typically 70-75% fat, 20-25% protein, 5% carbs

✔ Deliberately induces ketosis - sometimes tracked with urine strips or blood ketone meters

✔ Best for: precise metabolic control, serious weight loss goals and diabetics working closely with a doctor

Carb level: Low carb is the least restrictive, banting is moderate and keto is the strictest

Structure: Banting uses food lists. Keto uses macro percentages. Low carb is flexible with no fixed rules

Food quality: Banting places the greatest emphasis on food quality and avoiding processed food and seed oils

Origin: Banting is South African. Keto and low carb are used globally

In practice: If you are eating banting strictly, you are almost certainly also eating keto. The terms are often used interchangeably in South Africa and the overlap is significant

✔ Just starting out - begin with low carb and work your way down as you get comfortable

✔ Want a structured South African system - banting with the green, orange and red lists is ideal

✔ Want precise metabolic control - keto may be the better fit

✔ Have Type 2 diabetes - any of the three will help, starting with low carb is a good entry point

✔ Have Type 1 diabetes - consult your doctor first as insulin doses will need to be carefully adjusted

Please note: Always consult your doctor or dietitian before making significant dietary changes, especially if you have a medical condition or are on medication.

At Caring Candies we stock products suitable for all three lifestyles - all made with natural low-GI sweeteners, no artificial additives, Kosher and Halaal certified, made in Cape Town and delivered nationwide.

Shop banting: caringcandies.com/collections/banting

Shop keto: caringcandies.com/collections/keto

Shop diabetic friendly: caringcandies.com/collections/diabetic