Are grits good for you? This is a question that many people have asked, and the answer may surprise you. Grits are a staple in Southern cuisine but offer more than just delicious breakfast food.
Grits are actually packed with nutrients and health benefits! In this blog post, we will discuss the many benefits of eating grits and how they can improve your overall health.
Grits are a type of cornmeal that is ground into coarse flour. They are then boiled in water or milk to create a porridge-like dish. Grits can be flavored with butter, cheese, salt, and pepper to taste.
Different Types of Grits
Varieties of grits include:
Stone-ground grits are the least processed and contain the highest fiber. Because whole dried corn kernels are coarsely ground, all the whole-grain benefits, including fiber and B vitamins, are preserved. This kind is often thicker in texture and has a pronounced corn taste.
Hominy grits are made by soaking the kernel in lime or lye and softening the outer hulls. The exterior hulls are then removed, along with the fiber. This preserves the germ, which contains minerals like B vitamins and vitamin E. Hominy can be ground or used whole in soups and stews. It's a versatile ingredient that adds a unique flavor and texture to any dish.
Quick grits are finely ground and have the hull and germ removed, allowing them to cook faster. However, this processing eliminates much of the grits' nutritional content. Vitamins and minerals are sometimes added back in, so check the ingredients list if nutrition is a concern.
Regular grits are less processed and have a longer shelf life, but they will take longer to cook.
Instant grits have been processed, precooked, and dehydrated, so all you have to do is add hot water to make them edible. The kernel's outer coat and germ are removed, along with most of the nutrients. While this makes instant grits more convenient to prepare, it also means that they are not as healthy as traditional grits.
Grits Nutrition Facts
One cup of cooked grits contains:
177 calories
37 grams of carbohydrates
0 grams of fat
0 grams of protein
antioxidants, minerals, and vitamins
As you can see, grits are a low-calorie food that is also low in fat and cholesterol. They are a good source of complex carbohydrates and provide a small amount of essential vitamins and minerals.
Grits are a delicious and nutritious breakfast food. While stone-ground grits contain all the nutrients in whole grains, the most often consumed grits are processed in regular and instant varieties. As a result, they are deficient in fiber, vitamins, and minerals.
Like other fortified cereals, enriched grits varieties are a good source of iron, with one serving to provide 100% of the required Daily Value. Combine them with fruit in the morning for maximum absorption—vitamin C aids plant-based iron absorption. Grits are also abundant in B vitamins, including niacin, thiamin, riboflavin, and folate, which are found naturally in corn kernels or are added back after processing.
B vitamins support a healthy metabolism, cells, and energy levels. Grits also include lutein and zeaxanthin, two antioxidants that protect the eyes. Grits are also naturally low in fat and calories. So next time you're looking for a hearty and healthy breakfast option, reach for the grits!
Health Benefits of Grits
Now that we know what grits are and what they contain let's look at the health benefits of eating grits.
Grits are a good source of complex carbohydrates, providing energy to your body.
They are also a good source of fiber, which can help to regulate digestion and promote a healthy gut.
Grits are low in fat and cholesterol, making them heart-healthy food choices.
The vitamin B content in grits helps support a healthy nervous system, while the iron content aids in producing red blood cells.
Grits also contain small amounts of calcium and magnesium, which are essential for bone health.
How to Incorporate Grits Into Your Diet
Grits are a delicious and nutritious food that can be enjoyed in various ways. One of the most popular ways to eat grits is to make a healthy breakfast bowl. Start by cooking your grits according to the package directions. Then, top with fresh fruit, nuts, and seeds for a nutrient-packed meal.
You can also use grits as a base for savory dishes. Just add your favorite cheeses, spices, sauces, vegetables, meat, or seafood for a hearty and filling meal. Grits are a versatile side dish that can be enjoyed in many different ways. Get creative and experiment with your favorite flavors. No matter how you want them, be sure to add grits to your diet to boost nutrition and health benefits!
Can Diabetics Eat Grits?
If you have diabetes, you may be wondering if grits are a safe food to eat. The answer is yes! Grits are a low-glycemic food that won't cause your blood sugar levels to spike. In fact, the complex carbohydrates in grits can help to regulate blood sugar levels.
For people with diabetes, it is vital to always stay within their carbohydrate range. Grits should be combined with protein and fat to avoid a blood sugar surge. Grits can be a healthy part of a diabetic diet as long as they are accompanied by more nutritious toppings such as skim milk, olive oil, fruits, and/or vegetables.
Takeaways
So are grits good for you? Well, if you're looking for a delicious and healthy breakfast option, look no further than grits! This Southern staple is packed with nutrients and health benefits that will surprise you. From their low calorie and fat content to their ability to support a healthy nervous system, there are plenty of reasons to add grits to your diet. So what are you waiting for? Get cooking!
Grits, especially in their whole-grain form, hold on to many of these helpful plant compounds, even when you boil them. Grits, as whole grains or enriched varieties, also contain folate, which helps prevent birth defects and may also lower your risk of heart disease and cancer.
They are also high in B vitamins, such as niacin, thiamin, riboflavin and folate, either naturally occurring in the corn kernel or added back after processing. B vitamins help keep metabolism, cells and energy levels healthy. Grits are also rich in lutein and zeaxanthin, two antioxidants that keep eyes healthy.
Oatmeal has more fiber and protein, grits have more iron and B vitamins. However, oatmeal has a lower glycemic index. So for blood sugar control, oatmeal could be a better option. But when balanced right, both oatmeal and grits can fit into a healthy diet.
Grits are a creamy Southern dish made from ground corn. While they're high in carbs and can increase blood sugar, you can eat them in moderation if you have diabetes. Just be sure to pair this savory porridge with healthy, low-carb ingredients and choose less processed, stone-ground varieties when possible.
Grits are a good source of complex carbohydrates, providing energy to your body. They are also a good source of fiber, which can help to regulate digestion and promote a healthy gut. Grits are low in fat and cholesterol, making them heart-healthy food choices.
The aspect to highlight in this food is that it has an incredibly high carbohydrate content. When trying to gain muscle and adhering to a hyper-caloric diet, eating the large amount of food necessary can sometimes be difficult.
Stone-ground grits: These are the most coarse grits and retain the most nutrients. The germ and hull of the corn remain, providing a good source of fiber and nutrients. Stone-ground grits take the longest to cook.
Grits provide a variety of nutrients and are especially high in iron and B vitamins. Stone-ground varieties are more nutritious, as they don't have the pericarp and germ removed.
Grits contain more vitamins, minerals, and antioxidants than rice which can help to reduce the risk of heart disease, type 2 diabetes, anemia, and some cancers. They are also high in multiple B-complex vitamins including folate, niacin, pyridoxine, riboflavin, and thiamine.
Southern Living Test Kitchen Director Robby Melvin prefers to cook grits in a mixture of water and heavy cream. "I use mostly water with 1/4 to 1/2 cup of cream. The water does the trick to tenderize the grits, and the cream adds an obvious richness and creaminess to the finished product," he says.
Grits and Cream of Wheat are warm cereals that can be easily digested when made with water. Smoothies and broth-based soups like chicken noodle also are good options and easy on the stomach, while still providing nutrients.
Despite the potential for triggering symptoms, grits can also have some benefits for individuals with IBS. The high fiber content in grits can promote regular bowel movements and alleviate symptoms of constipation, particularly in individuals with IBS-C.
Additionally, individuals following a low carb diet like a ketogenic diet will also want to avoid grits as the number of carbs in one serving is typically over the recommended daily amount.
Creamy, cheesy piping-hot grits topped with spicy sausage – I don't think it gets much better than that on a cold day. Breakfast, lunch or dinner – this dish is perfect anytime! Aside from lots of delicious cheese, these grits get their extra creaminess by cooking them in milk.
Grains: A diet high in whole grains like brown rice, whole-wheat bread, and oatmeal has been linked to a reduced risk of insomnia. Refined grains like white rice, corn grits, and white bread raise blood sugar quickly and may help people fall asleep faster.
The good news is that a cup of enriched quick grits, cooked with water and with no salt added, has no cholesterol, no sodium and only a trace of fat, according to figures on nutritional values prepared by the United States Department of Agriculture.
Grits, particularly the quick-cooking variety, typically have a higher glycemic index which can lead to rapid spikes in blood sugar. Conversely, brown rice, with its higher fiber content, has a lower glycemic index.
Grits are made from corn (although some versions are created from hominy), which is a known starchy vegetable. A single cup of grits cooked contains carbs of 24 grams. When your body starts to digest the carbs, then they turn to sugar in your blood. Your system uses insulin to use sugar to provide energy.
The high fiber content in grits can promote regular bowel movements and alleviate symptoms of constipation, particularly in individuals with IBS-C. Fiber acts as a bulking agent in the digestive system, adding bulk to the stool and facilitating its passage through the intestines.
Cream of wheat is slightly lower in fiber than grits and is also an enriched grain. It has iron, B vitamins, and folic acid added. Also, cream of wheat does not contain the healthy carotenoids lutein and zeaxanthin found in grits.
Introduction: My name is Annamae Dooley, I am a witty, quaint, lovely, clever, rich, sparkling, powerful person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
