In This ArticleView AllIn This ArticleWhat Are They?Are They Good for You?Nutrition FactsWhat If You Have Diabetes?
In This ArticleView All
View All
In This Article
What Are They?
Are They Good for You?
Nutrition Facts
What If You Have Diabetes?
Grits are a popular Southern dish made from groundcorn. It can be enjoyed either as a sweet or savory dish, as a simple or complex dish—you can eat them for breakfast, as a side dish for dinner or as a main course, such asshrimp and grits. Grits are easy to make and have some impressive nutritional benefits, too. Keep reading to learn more about grits, including the different types of grits, how they stack up compared to oatmeal and if you can eat them if you havediabetes.
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What Are Grits?
Grits are made from dried, ground dent corn, with a higher starch content than other corn varieties. The ground corn is boiled with milk, water or broth to reach 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.
Similar to oatmeal, there are different varieties of grits. To better understand them, it helps first to break down the anatomy of a grain. Awhole-grainkernel is made up of:
Is There Such a Thing as Good Carbs and Bad Carbs?
The varieties of grits include:
Are Grits Good for You?
Stone-ground grits are good for you, as they provide all the nutrients of a whole grain—including fiber, complex carbohydrates and several necessary vitamins and minerals. The most commonly consumed grits, however, are regular and instant versions that have been processed. This means they have less fiber and fewer vitamins and minerals. One cup ofinstant gritsmade with water has 2 grams of fiber and 3 g of protein, whereas 1 cup of cooked rolledoats, which has 4 g of fiber and 6 g of protein.
Like other fortified cereals, enriched grits are a good source ofiron, with one serving delivering 100% of the recommended Daily Value. Pair them with fruit in the morning for optimal absorption—vitamin Chelps increase the absorption of plant-based iron.
Grits aren’t just for breakfast, though. Try a savory version, likeShrimp & Grits with TomatoorShrimp-&-Grits Stuffed Peppers. And while they have breakfast in their name,Creamy Breakfast Grits with Goat Cheesecan be eaten any time of day. Pairing your grits with a variety of other foods also increases the nutritional value of the dish, so feel free to add fruits, vegetables, cheese and protein to create your own healthy recipes.Plain grits are also naturally low in calories and fat. They are also high in B vitamins, such asniacin,thiamin,riboflavinandfolate, 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 keepeyes healthy.
Grits Nutrition Facts
Here are the nutrition facts for 1 cup of cooked grits (enriched instant grits, prepared with water) per theUSDA:
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 those with diabetes could follow theDiabetes Plate Methodwhen enjoying meals, filling one-quarter of the 9-inch plate with carbohydrate-rich foods. Pair these carb-rich foods with half a plate of nonstarchy vegetables and one-quarter 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 healthful, depending on how you prepare them. Grits are typically served with whole milk or cream, butter, cheese, maple syrup, bacon or fried fish, making a delicious comfort dish like ourCheesy Grits with Seared Mushrooms. You can also combine grits with ingredients like skim milk,olive oil,fruitsand/orvegetablesto boost the dish’s nutritional value—OurShrimp-&-Grits-Stuffed Peppersis a balanced dinner option and is diabetes-friendly.
Can You Eat Carbs When You Have Diabetes? What Dietitians Have to Say
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. Opt for stone-ground grits 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 nutritious boost.
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