What is the Banting Diet? A Complete Guide for South Africans

If you've heard the word "banting" thrown around at braais, in the office or on social media and wondered what it actually means - you're not alone. Banting has become one of South Africa's most popular approaches to eating, but there's a lot of confusion about what it actually involves, how it differs from keto, and whether it's right for you.

This guide covers everything you need to know about the Banting diet - from where it comes from, to what you can eat, to how to get started.

The Banting diet is a low-carbohydrate, high-fat (LCHF) eating plan that focuses on cutting out sugar and refined carbohydrates and replacing them with healthy fats and proteins. The goal is to shift your body's primary fuel source from glucose (sugar) to fat - a state known as ketosis.

In simple terms: less sugar, less bread, less pasta - more meat, eggs, cheese, nuts and healthy fats.

The name comes from William Banting, a British undertaker who lived in the 1800s. Banting struggled with obesity for most of his life and tried numerous diets and treatments without success. In 1862 his doctor recommended a low-carbohydrate diet, and Banting lost a significant amount of weight.

In 1863 he published a pamphlet called "Letter on Corpulence, Addressed to the Public" - one of the first popular diet books ever written. His name became so associated with the approach that in some countries "banting" became a verb meaning "to diet."

In South Africa, banting was popularised by Professor Tim Noakes and the Real Meal Revolution movement from around 2013, which adapted the principles for a South African context and introduced the iconic green, orange and red food lists.

Banting caught on in South Africa in a way it has in few other countries. Several factors contributed to this:

✔ The Tim Noakes effect - Professor Noakes was already one of South Africa's most respected sports scientists when he publicly endorsed a low-carb, high-fat diet. His credibility gave the approach immediate legitimacy with a wide audience

✔ The HPCSA hearing - when Noakes was taken to a hearing by the Health Professions Council of South Africa for recommending a low-carb diet, and was ultimately cleared of all charges, the case generated enormous media coverage and public debate - introducing millions of South Africans to banting who might never have heard of it otherwise

✔ It suits South African food culture - meat, eggs, cheese, butter and braai food are all banting-friendly. The diet does not require giving up the foods most South Africans love

✔ The food list system - the green, orange and red list approach is simple, visual and easy to follow without calorie counting or weighing food

✔ It works - many South Africans report significant weight loss, improved energy and better blood sugar control on banting, and word of mouth has been one of the most powerful drivers of its popularity

One of the most distinctive features of South African banting is the traffic light food list system introduced by the Real Meal Revolution:

✅ Green List - Eat freely: Meat, fish, eggs, cheese, butter, cream, leafy greens, most nuts, avocado, olive oil

🟠 Orange List - Eat in moderation: Most fruit, legumes, dark chocolate, some dairy, starchy vegetables

❌ Red List - Avoid: Sugar, bread, pasta, rice, flour, seed oils, processed foods, fruit juice, alcohol

Click here to view the full lists

Foods to eat freely (Green List):

✔ Meat - beef, lamb, pork, chicken, game

✔ Fish and seafood

✔ Eggs - all types, cooked any way

✔ Full-fat dairy - butter, cream, hard cheeses

✔ Low-carb vegetables - leafy greens, broccoli, cauliflower, courgette, peppers

✔ Avocado

✔ Nuts and seeds - macadamias, almonds, walnuts, chia, pumpkin seeds

✔ Healthy fats - olive oil, coconut oil, avocado oil

✔ Sugar-free drinks - water, black coffee, herbal tea

Foods to eat in moderation (Orange List):

✔ Most fruit - berries are better choices due to lower sugar

✔ Full-fat plain yoghurt

✔ Legumes - chickpeas, lentils, beans (small portions)

✔ Dark chocolate (70%+ cocoa)

✔ All Caring Candies sweets and chocolates

✔ Sweet potato and butternut (small portions)

✔ All the treats in the Banting Collection

Foods to avoid (Red List):

✔ All forms of sugar - white, brown, honey, maple syrup, agave

✔ Bread, pasta, rice, cereal and other grains

✔ Flour - wheat, corn and other grain flours

✔ Fruit juice and cold drinks

✔ Processed foods and ready meals

✔ Vegetable seed oils - sunflower, canola, soy

✔ Low-fat or fat-free products (these typically have added sugar)

This is one of the most common questions and the honest answer is - not much. Both are low-carbohydrate, high-fat eating plans with very similar principles. The main differences are:

Origin: Banting is a South African interpretation popularised by the Real Meal Revolution. Keto is used internationally worldwide.

Carb target: Both aim for roughly 20-50g nett carbs per day - very similar in practice.

Food lists: Banting uses the green, orange and red list system. Keto uses macro percentages (fat, protein and carb ratios).

Focus: Banting emphasises whole real foods and avoiding processed foods. Keto tends to be more precise with tracking macros.

Philosophy: Banting is more of a long-term lifestyle approach. Keto is often used as a more structured short-term eating plan.

In practice, if you are eating banting you are eating keto. The terms are often used interchangeably in South Africa.

Many people follow a banting or low-carb diet for the following reasons:

✔ Weight management - reducing carbs and sugar can help with fat loss

✔ Blood sugar management - lower carb intake means less glucose in the blood, which is relevant for people with diabetes or insulin resistance

✔ Reduced sugar cravings - fat and protein keep you fuller for longer

✔ Improved energy levels - many people report more stable energy without the blood sugar spikes and crashes of a high-carb diet

✔ Reduced inflammation - cutting processed foods and seed oils may reduce inflammation for some people

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

Banting is built on a set of core principles - eat real whole foods, embrace healthy fats, limit carbs, avoid sugar in all forms and cut out seed oils and processed foods. For a detailed breakdown of each principle and the reasoning behind it, read our post: Banting's Guiding Principles - A Deeper Dive.

Getting started is simpler than it might seem:

✔ Clear out the red list foods from your kitchen - bread, pasta, rice, sugar, cereals

✔ Stock up on green list staples - eggs, meat, cheese, butter, low-carb vegetables, nuts

✔ Download or bookmark the green, orange and red lists - they are your guide to what to eat

✔ Plan your first week of meals so you're not caught without banting-friendly options

✔ Be patient - your body may take 2-4 weeks to fully adapt to burning fat as fuel

Yes - this is where it gets exciting! The banting diet doesn't mean giving up on sweetness entirely. You just need to choose the right alternatives.

Natural low-GI sweeteners like erythritol and xylitol are banting-friendly because they don't spike blood sugar. This means you can enjoy:

✔ Sugar-free hard candy and lollipops made with isomalt - zero nett carbs

✔ No added sugar chocolate - made with maltitol, suitable in moderation

✔ Sugar-free biscuits and rusks made with almond or coconut flour

✔ Sugar-free drinks, cordials and energy drinks

✔ Keto premixes for bread, pizza bases, muffins and brownies

For a full breakdown of the best banting-friendly snacks available in South Africa, read our guide: Best Banting Snacks to Buy in South Africa.

At Caring Candies we've been making sugar-free treats specifically for diabetics, banters and health-conscious South Africans since 2003. All our own-branded products are made with natural colourants, natural low-GI sweeteners and no artificial additives - and they're Kosher and Halaal certified.

They are very similar - both are low-carb, high-fat diets. The main difference is that Atkins has specific phases with increasing carb allowances over time, while banting is more of a long-term lifestyle approach focused on whole real foods.

Many people with Type 2 diabetes find that reducing carbohydrate intake helps manage blood sugar levels. However, if you are on diabetes medication you must consult your doctor before starting, as your medication doses may need to be adjusted.

Most fruit is on the orange list - allowed in moderation. Berries (strawberries, blueberries, raspberries) are generally the best choices due to their lower sugar content. High-sugar fruits like bananas, grapes and mangoes should be avoided or eaten very rarely.

Peanuts are technically a legume rather than a nut, and they are on the orange list - meaning they should be eaten in moderation rather than freely. They have a higher carbohydrate content than most tree nuts like macadamias and almonds.

Many people notice reduced cravings and more stable energy within the first 1-2 weeks. Weight changes vary significantly from person to person. The first week often involves losing some water weight as your body depletes its glycogen stores.

Download our banting food lists, browse our full range of banting-friendly snacks and treats, and stock up on sugar-free essentials for your banting journey.

Shop: caringcandies.com/collections/banting