The shift from plant-based to meat-based diets: A South African perspective

As South Africans, we love meat. Biltong, braai and shisa nyama are important parts of our national identity. Over the past several decades, our dietary habits have changed from predominantly plant-based diets to those centred around meat. The gradual shift is thanks to changes in technology, and economic development. Now most South Africans eat double the recommended amount of meat, and three times less vegetables than we should. Let’s explore the reasons behind this shift, its implications, and how we can find a healthier balance.

The historical context

Years ago South African diets were primarily plant-based. Staples like maize meal (pap), legumes, and leafy greens formed the foundation of meals, with meat reserved for special occasions or celebrations. This was largely because of limited availability and cost. Over the past several decades, this has changed.

Why the shift?

• Economic growth and urbanisation: As South Africa’s economy has grown and urbanisation has increased, so too has access to a wider variety of foods. People can buy meat more regularly, reflecting a global trend in developing nations where economic growth often leads to higher consumption of animal protein.
• Technological advancements: The introduction of abattoirs and refrigeration technology in the 20th century transformed food storage and distribution. These advancements made it possible for meat to be stored for longer periods and transported over greater distances, transforming it from an occasional luxury into an everyday staple.
• Cultural shifts: Once reserved for special gatherings or celebrations, these traditions are now part of everyday life for many South Africans. Events like National Braai Day further highlight the central role of meat in our cultural identity.
• Global Influence: The globalisation of food systems has also played a role in shaping local eating habits. Western-style diets, which often emphasise high meat consumption and processed foods, have influenced South African preferences over the decades.
• Consumption trends: Between 1994 and 2009, South Africa saw a dramatic increase in meat consumption per capita. Poultry consumption rose by 109% and pork consumption increased by 119%. Processed meat products also became more popular due to their convenience and affordability.

Why is this shift a concern?

While greater access to food is undoubtedly positive in many ways, the shift towards meat-heavy diets brings with it several challenges:

• Health Implications: Excessive consumption of red and processed meats is linked to an increased risk of chronic diseases such as heart disease, type 2 diabetes, colorectal cancer, and obesity. In South Africa, non-communicable diseases are on the rise. Obesity affects 41% of women and 16% of men. Type 2 diabetes is becoming increasingly prevalent.
  Meat provides essential nutrients like protein, iron, and vitamin B12 but balance is key. Over-reliance on meat can lead to nutritional imbalances and long-term health problems.
• Environmental Impact: The environmental consequences of increased meat production are significant. Livestock farming is resource-intensive and contributes heavily to greenhouse gas emissions. Beef and lamb production in South Africa exceeds planetary boundaries for sustainable emissions by 200%. Water usage and deforestation associated with animal agriculture further strain natural resources.
• Economic Inequality: Wealthier households enjoy free range, high-quality cuts of meat regularly, but lower-income groups often rely on cheaper, processed meats. These products are less nutritious and carry higher health risks due to additives like sodium and preservatives.

Cultural significance

In South Africa, meat holds deep cultural significance. Traditions like shisa nyama, biltong and braais are a part of who we are. These practices bring people together in celebration and reflect our heritage. Meat is also seen as a status symbol, showing that the person eating it can afford good food.

Compared to other dietary patterns like Mediterranean or Asian cuisines, South African diets feature disproportionately high amounts of meat relative to plant-based foods.

Mediterranean diets, for instance, emphasise fruits, vegetables, legumes, whole grains, healthy fats (like olive oil), and modest amounts of lean protein such as fish or poultry. Similarly, many Asian diets prioritise rice or noodles paired with vegetables and small portions of protein.

These global diets offer valuable lessons in balance while still allowing space for cultural expression through food.

What is the solution?

Finding balance is key for our health, the environment and our cultural traditions. The goal isn’t to eliminate meat entirely but rather to consume it mindfully as part of a diverse diet that includes an abundance of nutritious options.

The Mediterranean Diet is widely accepted as the healthiest eating plan to follow. This way of eating is scientifically proven to reduce the risk of chronic diseases by lowering bad cholesterol, protecting the health of the heart and promoting longevity. It is also shown to reduce the risk of certain cancers and diabetes.

The Mediterranean Diet embraces plant-based whole foods that are in season and discourages anything that causes systemic inflammation, upsets the health of the gut’s microbiome or creates an imbalance in the body’s natural pH levels. Eating a colourful plate of food that pleases the eye as much as it pleases the tastebuds is what counts, not the calories. It discourages the use of too much salt.

Practical steps for balance

• Eat the rainbow: Our traditional 7-colours Sunday meal is an excellent example of how a plate should look. These spreads feature a variety of salads and vegetables with meat as a small part of the meal.
• Shift the ratio: Make plant-based foods the centrepiece of your plate while treating meat as a complement rather than the main focus.
• Celebrate traditional plant-based dishes: Rediscover heritage recipes that highlight ingredients like beans, dhal, and morogo.
• Choose quality over quantity: Choose leaner cuts of locally sourced meat when possible.
• Experiment with plant-based proteins: Incorporate options like tofu or chickpeas into familiar recipes.
• Be mindful of cooking methods: Grill or roast meats rather than frying them to reduce added fats while retaining flavour.

The shift from plant-based to meat-based diets in South Africa has been a slow but steady evolution over many decades. The transition shows progress in terms of accessibility and choice, and honours cherished cultural traditions. It does, however, bring challenges that we must address thoughtfully.

Balance through moderation is vital. Incorporating more plant-based foods into our meals alongside smaller portions of high-quality meats is key to a healthier life. A balanced but plant-focused diet supports long-term health while respecting our environment and heritage.

Focusing on more plant-based food doesn’t mean abandoning what we love. Making mindful choices enables us to celebrate food as both nourishment and connection, ensuring that future generations can enjoy these traditions just as much as we do today.

References and additional reading:

1. Bambridge-Sutton, A. (2023) ‘an integral part of culture and socialisation’: Attitudes to meat consumption and sustainability in South Africa, FoodNavigator.com. Available at: https://www.foodnavigator.com/Article/2023/08/23/Attitudes-to-meat-consumption-and-sustainability-in-South-Africa/
2. Battaglia Richi E;Baumer B;Conrad B;Darioli R;Schmid A;Keller U; (no date) Health risks associated with meat consumption: A review of Epidemiological Studies, International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/26780279/
3. Dr Makanya blends spiritual healing with art therapy (2023) 7 colours: Find magic on a plate at the end of the rainbow, Health For Mzansi. Available at: https://healthformzansi.co.za/7-colour-dish-find-magic-on-a-plate-at-the-end-of-the-rainbow/
4. Ferdowsian, H. (2024) Africa’s meat and dairy industry: A threat to the continent’s future? – Phoenix Zones Initiative – | People – Animals – Planet. Available at: https://www.phoenixzonesinitiative.org/resource/africas-meat-and-dairy-industry-a-threat-to-the-continents-future/
5. O’Connor, L.E. et al. (2018) A Mediterranean-style eating pattern with lean, unprocessed red meat has cardiometabolic benefits for adults who are overweight or obese in a randomized, crossover, controlled feeding trial, The American journal of clinical nutrition. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6600057/
6. The state of South Africa’s Plate: Unilever Health (2024) Unilever. Available at: https://www.unilever.co.za/brands/health/articles/the-state-of-south-africas-plate/