Grits, a staple in Southern cuisine, are often enjoyed as a comforting breakfast or savory dinner. This article explores the nutritional facts of grits, their potential health benefits, and how they can be incorporated into a ketogenic (keto) diet.
What are Grits?
Grits are a traditional Southern dish made from ground corn (maize) that is boiled in water, milk, or broth until it reaches a thick, creamy consistency similar to porridge. The word "grits" means "coarse meal," referring to the rougher, grainier texture compared to cornmeal. Grits originated in the Native American Muskogee tribes and were introduced to early American settlers.
Types of Grits
Grits are available in several varieties, differing in coarseness, processing, and nutritional content:
- Stone-Ground Grits: Made from whole, dried corn kernels coarsely ground in a mill, retaining the germ and hull. This type is the most nutrient-rich, with high fiber, B vitamins, and minerals. They may also be labeled as “old-fashioned grits.”
- Hominy Grits: Made from corn kernels soaked in an alkaline solution (like baking soda or lime water) to remove the hull. The germ remains, preserving B vitamins and vitamin E, but some fiber is lost.
- Quick and Regular Grits: Soaked and stripped of the hull and germ, leaving mostly starch. Nutrients are often added back in after grinding. Regular grits are coarser and take longer to cook, while quick grits are finer and cook faster.
- Instant Grits: Pre-cooked, dehydrated, and finely ground, typically sold in individual packages. They have the least fiber but are the quickest to prepare.
Nutritional Profile of Grits
Grits are primarily a carbohydrate-rich food, with varying nutritional content depending on the type. According to USDA FoodData Central, 100g of cooked grits contains approximately 15g of carbohydrates, 1.5g of protein, and 0.6g of fiber. A quarter cup (41 grams) of cooked, regular grits provides approximately:
- Calories: 182
- Protein: 4 grams
- Fat: 1 gram
- Carbs: 38 grams
- Fiber: 2 grams
- Folate: 18% of the Daily Value (DV)
- Thiamine: 18% of the DV
- Niacin: 13% of the DV
- Riboflavin: 11% of the DV
- Iron: 8% of the DV
- Magnesium: 4% of the DV
- Zinc: 4% of the DV
- Phosphorus: 4% of the DV
Grits are a good source of iron, essential for red blood cell production, and B vitamins like folate and thiamine. Stone-ground varieties retain more nutrients than processed versions.
Read also: Southern Keto Comfort Food
Health Benefits of Grits
When consumed in moderation and as part of a balanced diet, grits can offer several health benefits:
- Gluten-Free: Grits are naturally gluten-free, making them a suitable carbohydrate alternative for individuals with celiac disease or gluten sensitivity. However, it's essential to check for potential cross-contamination during processing.
- Rich in Antioxidants: Grits contain antioxidants like lutein, zeaxanthin, caffeic acid, 4-OH benzoic acid, and syringic acid, which protect cells against free radical damage and may reduce the risk of chronic diseases.
- May Protect Against Degenerative Eye Disorders: Lutein and zeaxanthin, found in grits, are linked to protecting against age-related macular degeneration (AMD) and cataracts. These antioxidants may also protect the eyes from harmful blue light.
- May Help Combat Anemia: Grits are a source of iron and folate, which are essential for red blood cell production. Adequate iron intake can help prevent iron-deficiency anemia, while folate aids in red blood cell formation.
- Metabolic Health: Fiber-rich grits, especially stone-ground and old-fashioned varieties, contain fiber that may help support your metabolic health and reduce your risk of heart disease, diabetes, and cancer.
Grits and the Glycemic Index
The glycemic index (GI) of grits varies depending on processing and preparation methods. Plain, cooked grits typically have a moderate GI ranging from 40 to 69. The glycemic load (GL) for a 100g serving of cooked grits is approximately 8.25. Understanding the GI of grits is crucial for individuals managing diabetes, as it affects blood sugar levels.
Grits and Weight Loss
Grits can be incorporated into a weight-loss diet due to their relatively low-calorie count and moderate glycemic index. The fiber content can promote satiety and prevent overeating. However, it's essential to be mindful of portion sizes and avoid high-calorie additions like butter or cheese.
Grits and Diabetes
Individuals with diabetes can consume grits in moderation as part of a balanced diet. The moderate GI of grits can help manage blood sugar levels more effectively, especially when paired with protein and healthy fats. Fiber in grits can also contribute to improved glycemic control.
Potential Downsides of Eating Grits
While grits offer several benefits, there are a few potential downsides to consider:
Read also: Grits on Keto
- High Calorie Content: The calorie content of grits can increase significantly depending on the preparation method and added ingredients like butter, cheese, and milk.
- Lower Fiber Content in Processed Varieties: Quick, regular, and instant grits have less fiber than stone-ground varieties due to the removal of the pericarp (outer skin) and germ during processing.
- High in Fat: Grits alone are not high in fat, but the addition of butter, oil, or cheese can significantly increase the saturated fat and calorie content.
Can Grits be Keto-Friendly?
The keto diet is a low-carbohydrate, high-fat diet that forces the body to generate energy from fats rather than carbohydrates. Traditional grits, made from cornmeal, are high in carbohydrates, making them unsuitable for a strict keto diet. A 257g cup of cooked regular grits has about 38g carbs, of which 2g is dietary fiber. A keto diet keeps carbohydrates as low as 20g per day.
However, there are ways to enjoy grits on a keto diet by using low-carb alternatives:
- Cauliflower Grits: Cauliflower can be used as a low-carb substitute for cornmeal. Creamy cheesy cauliflower grits are a popular keto alternative.
- Almond Flour Grits: Almond flour can replace cornmeal, resulting in a keto-friendly version with significantly fewer net carbs.
- Lupin Flour Grits: Lupin beans, low in net carbs and high in fiber, can be ground into a meal or flour to create keto grits. Lupin flour has a slightly nutty flavor similar to cornmeal.
Keto Grits Recipe (Using Lupin Flour)
Ingredients:
- 2 tablespoons butter
- 1/2 jalapeño, diced
- 1/2 cup lupin meal
- 1 cup water
- 1/2 cup heavy cream
- 1/4 teaspoon salt
- 2 ounces cream cheese
- 1/2 cup shredded cheddar cheese
Instructions:
- Melt butter in a large skillet over medium heat.
- Add diced jalapeño and cook until softened (2-3 minutes).
- Add lupin meal, water, heavy cream, and salt. Stir to combine.
- Bring to a boil, then remove from heat.
- Stir in cream cheese and cheddar cheese until combined.
Serving Suggestions for Keto Grits
Keto grits can be served with various low-carb sides:
- Buttery garlic shrimp
- Sausage and eggs
- Keto-fried chicken
- Grilled fish
Grits vs. Polenta
Both grits and polenta are made from cornmeal, but they differ in the type of cornmeal used and the grinding process. Grits can be made from yellow or white corn, roughly or finely ground, while polenta is typically made from finely ground yellow cornmeal. The cultural preparation also differs, with polenta being an Italian dish and grits being a Southern dish.
Grits vs. Cream of Wheat
Grits are made from dried corn kernels, while cream of wheat is made from dried wheat kernels. Cream of wheat is slightly lower in fiber than grits and is also an enriched grain with added iron, B vitamins, and folic acid. Grits contain carotenoids like lutein and zeaxanthin, which are not found in cream of wheat.
Read also: Grits and weight loss: A surprising connection
Healthy Ways to Eat Grits
To enjoy grits as part of a balanced and healthy diet, consider the following tips:
- Choose stone-ground grits for higher fiber content.
- Use water or vegetable broth instead of whole milk or cream.
- Add vegetables for extra nutrients and fiber.
- Use less cheese or opt for low-fat varieties.
- Add fruit instead of sugar or syrups.
- Use extra virgin olive oil instead of butter.
- Add seasonings like smoked paprika or Italian seasoning blend for flavor.