by It is a popular Southern dish made from ground corn. They can be enjoyed as a sweet or non-sweet dish, as a simple or complex dish – you can eat them for breakfast, as a side dish for dinner or as a main course, like shrimp and grits. Grills are easy to make and also have significant nutritional benefits. Read on to learn more about grits, including the different types of grits, how they stack compared to oatmeal and whether you can eat them if you have diabetes.
What are Grits?
Grits are made from dried, milled corn, which has a higher starch content than other types of corn. The ground corn is cooked with milk, water or broth to achieve a creamy, porridge-like consistency.
The simplest way to enjoy grits is with butter and milk. However, you can serve grits with cheeses, spices, sauces, vegetables, meat and seafood.
Like oatmeal, there are different types of grits. To better understand them, it first helps to break down the anatomy of a grain. A whole grain kernel consists of:
- The hull (the hard, outer layer)
- The bran (the next layer filled with fibre, high in B vitamins) is there
- The endosperm (the starchy carbohydrate middle layer)
- The germ (the core nutrient package)
Types of grits include:
- Stone Land: These are the least processed type of grits and have the most fiber. Dried whole corn kernels are coarsely ground, which means that the whole grain’s nutrients are retained, including fiber and B vitamins. This variety usually has a heartier texture and a strong corn flavor.
- Hominy: The corn kernels are soaked in lime or lye, which softens the outer hulls. The hull is removed there, along with the fiber. Still, the germ is kept, filled with nutrients like B vitamins and vitamin E.
- Fast & Regular: These grains are finely ground and the hull and germ removed, so they cook faster. They have a longer shelf life, but, unfortunately, they lose most of their nutritional value in processing. Vitamins and minerals are often added back in, so you may see “enriched” in the ingredients list.
- Instant: These grits are processed, pre-cooked and dehydrated, so they are ready to eat simply by adding boiling water. The outer layer and the germ are removed from the kernel, taking most of the nutrients with them.
Are Grits Good for You?
Whole grain grits are good for you, because they provide all the nutrients of a whole grain – including fiber, complex carbohydrates and some essential vitamins and minerals. The most popular grills, however, are regular and instant processed versions. This means they have less fiber and less vitamins and minerals. One cup of instant grits made with water has 2 grams of fiber and 3 g of protein, and one cup of cooked rolled oats has 4 g of fiber and 6 g of protein.
Like other fortified cereals, fortified grits are a good source of iron, with one delivering 100% of the recommended Daily Value. Pair them with fruit in the morning for best absorption – vitamin C helps increase absorption of plant-based iron. Or try
Grills aren’t just for breakfast, though. Try a savory version, such as Shrimp & Grits with Tomatoes or Peppers Stuffed Shrimp-&-Grits. And even though they have breakfast in their name, Creamy Breakfast Grits with Goat Cheese can be eaten any time of the day. Combining your smoothies with a variety of other foods also increases the nutritional value of the dish, so feel free to add fruit, vegetables, cheese and protein to create your own healthy recipes.
Simple grains are also low in calories and fat. They are also high in B vitamins, such as niacin, thiamin, riboflavin and folate, which are found naturally in the corn kernel or restored 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.
Grits Nutrition Facts
Here are the nutrition facts for 1 cup of cooked grits (enriched bulk grits, prepared with water) per the USDA:
- calories: 156 kcal
- Carbohydrate: 36 g
- Fiber: 2 g
- Total Sugar: 1 g
- Added Sugar: 0 g
- Protein: 3 g
- Total Fat: 1 g
- Saturated Fat: 0 g
- Sodium: 0 mg
- Iron: 18 mg (100% Daily Value)
Can You Eat Grits If You Have Diabetes?
It’s a myth that people with diabetes can’t eat carbohydrate-rich foods like grits. You can still enjoy grits when you have diabetes – the American Diabetes Association recommends that those with diabetes follow the Diabetes Plate Method when enjoying meals, filling a quarter of the plate 9- inches with carbohydrate rich foods. Pair these carb-rich foods with half a plate of non-starchy vegetables and a quarter of lean protein foods to slow blood sugar spikes.
On their own, grits have a low amount of fiber and protein. They can become more or less healthy, depending on how you prepare them. Grits are usually served with whole milk or cream, butter, cheese, maple syrup, bacon or fried fish, making for a delicious comfort dish, like our Cheese Grits with Shad Mushrooms. You can also combine grits with ingredients like skimmed milk, olive oil, fruit and/or vegetables to increase the nutritional value of the dish – Our Shrimp-&-Grits-Stuffed Peppers is a balanced dinner option and is diabetes-friendly .
The Bottom Line
Grits are an easy, versatile dish that can be good for you, depending on the variety you choose and how they are prepared. Ditch stone-ground grains and swap butter and cream for other healthy toppings like olive oil and fresh whole foods to lower the saturated fat and sodium in your meal and give your grits a nutritional boost.
