Grits, a cherished staple in Southern cuisine, have garnered attention for their comforting taste and versatility. However, their nutritional value and impact on health, particularly in relation to weight loss, are often questioned. This article delves into the world of grits, exploring their nutritional composition, potential health benefits, and how they can be incorporated into a balanced diet, especially for those aiming to manage their weight.
What are Grits?
Grits are a popular dish widely consumed across the Southern United States. They’re made from dried, ground corn (Maize) cooked in various liquids - including water, milk, or broth - until the mix reaches a thick, creamy, porridge-like consistency. Grits are a popular dish in the American South, made from crushed or ground corn. They originated in Native American culture.
They’re most commonly served as a breakfast or side dish and usually made from a variety of corn called dent corn, which has a softer, starchy kernel (1).
Varieties of Grits
The consistency of grits varies. Some people prefer runny grits, while some prefer theirs creamy and thick. You can purchase several varieties of grits, including:
- Stone-ground: These are made from whole, dried corn kernels that are coarsely ground in a mill. This type is becoming easier to find in grocery stores. They have a shelf life of up to one year and take 30-60 minutes to cook on the stove (2).
- Hominy: These are made from corn kernels soaked in an alkali solution to soften the tough pericarp (outer shell or hull). The pericarp is rinsed, then removed, and the corn kernels undergo further processing to make hominy (3).
- Quick and regular: These types undergo processing, which involves removing the pericarp and germ (nutrient-rich embryo), so they have a longer shelf life. Regular versions are medium ground while quick are finely ground (2).
- Instant: This precooked, dehydrated version has had both the pericarp and germ removed. They’re widely available in grocery stores.
Grits, like all whole grains, have kernels with three main components: the hull, germ, and inner starch. There are several types of grits available, each of which treats the whole kernel a little differently.
Read also: Southern Keto Comfort Food
- Stone-ground grits: Sometimes known as old-fashioned grits, these grits are the most nutrient-dense and high in fiber. They qualify as whole grains because the entire kernel is ground without further processing, leaving the germ and hull in the final product. They cook the slowest and spoil the quickest. You can make them last longer by putting them in the freezer.
- Quick or regular grits: Both quick and regular varieties are processed to remove the hull and germ, leaving behind only the inner starch. Without the oily germ, this refined-grain product can last much longer on shelves. Because they lose much of their nutritional value, these grits are sometimes fortified or enriched with vitamins and minerals. Quick grits are ground fine, making them much quicker to cook than medium-ground regular grits.
- Instant grits: Instant grits are quick grits that have been cooked and dehydrated. As a result, they can be reconstituted quickly and cooked in a couple of minutes.
- Hominy grits: Hominy grits leave the germ intact but use an alkaline solution (for example, a mixture of baking soda and water) to remove the hull. As a result, they keep the nutrients found in the germ but lose the fiber content of the hull.
- Yellow grits: Just as you can get white or yellow corn chips, you can get white or yellow grits. The color comes from the corn.
Nutritional Profile of Grits
Grits contain a variety of vitamins, minerals, and antioxidants. One quarter cup (41 grams) of cooked, regular grits provides the following nutrients (4, 5):
- 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
What’s most impressive about grits is that they’re high in iron, which is essential for red blood cell production. They also include many B vitamins, such as folate and thiamine, as well as trace amounts of potassium, pantothenic acid, calcium, and vitamin E (6). However, regular versions contain fewer vitamins and minerals - like calcium and vitamins A and C - than the stone-ground varieties made from whole corn kernels (4). That’s because they undergo several stages of processing, which removes nutritious parts of the corn like the pericarp and germ (2).
While nutrients can vary by brand and processing methods, a typical 1/4 cup serving of dry unenriched grits (about a cup when cooked) contains:
- Calories: 130
- Protein: 3 grams
- Fat: 0.5 gram
- Carbohydrates: 27grams
- Fiber: 2 grams
- Sugars: 0 grams
- Iron: 1.44 milligrams (8% of recommended daily value)
Health Benefits of Grits
Because grits are highly nutritious, eating them may offer some impressive health benefits.
More Nutritious Than Other Corn Products
Hominy grits are prepared using a process called nixtamalization, a technique of cooking corn kernels in alkaline water.
Read also: Grits on Keto
Nixtamalization increases calcium and iron content, and makes the niacin and amino acids in the corn easier for the body to absorb (7, 8).
Rich in Antioxidants
Antioxidants are substances that protect your cells against free radical damage. Free radicals are highly reactive molecules that can interact with your cells and cause damage that has been linked to chronic conditions, including heart disease and certain cancers (9).
Grits contain powerful antioxidants - including lutein, zeaxanthin, caffeic acid, 4-OH benzoic acid, and syringic acid - which have been linked to powerful health benefits (10). Corn, in general, is high in plant compounds known as carotenoids and polyphenols that help regulate the immune system and act as antioxidants. Antioxidants help reduce cell damage from free radicals, which are unstable atoms in the body. A diet high in antioxidants can help reduce your risk of heart disease, type 2 diabetes, cancer, infections, and other health problems. Grits, especially in their whole-grain form, hold on to many of these helpful plant compounds, even when you boil them.
Two of the antioxidants found in grits, lutein and zeaxanthin, are known to contribute to better vision and eye health, protecting against age-related eye diseases. However, be aware that lutein easily dissolves and is lost in heating oil. So, frying grits will reduce their lutein content.Human studies show that lutein and zeaxanthin may protect against degenerative eye disorders like cataracts and age-related macular degeneration (AMD), as well as protect your skin from sun damage (13, 14, 15).
Both are found in high concentrations inside the retina - the part of your eye that converts light into signals your brain can understand (16). What’s more, these antioxidants may protect your eyes against damage by potentially harmful blue light (17). Blue-wavelength light helps your body know it’s daytime by suppressing the production of melatonin - a hormone that helps your body relax so it can get deep sleep. However, too much blue-wavelength light exposure can damage the cornea - your eye’s outermost layer (18).
Read also: Nutrition Facts: Grits
Naturally Gluten-Free
Gluten is a family of proteins found in grains like wheat, barley, spelt, and rye.
Most people can eat gluten-based foods without adverse effects. However, people with celiac disease or non-celiac gluten sensitivity may experience side effects, such as bloating, diarrhea, constipation, stomach pain, and fatigue (11, 12).
Grits are naturally gluten-free, which means they’re a suitable carb alternative for people who have to avoid this family of proteins. Still, if you have celiac disease or non-celiac gluten sensitivity, read the label for warnings of gluten contamination. Some manufacturers process corn in the same facilities as gluten-based products. Grits are naturally gluten-free, making them a good option for people who have gluten intolerance or celiac disease.
May Help Combat Anemia
Anemia is a condition in which your muscles and tissues don’t receive enough oxygen to work effectively. Symptoms include fatigue, pale skin, and shortness of breath (18).
A common cause of anemia is iron deficiency. Without iron, your body cannot make enough hemoglobin - a substance that helps red blood cells carry oxygen (19).
Grits may help protect against iron-deficiency anemia. They’re a great source of plant-based iron, with one cup (257 grams) providing around 8% of the DV (4, 5). Whole grain and enriched grits can be good sources of iron, which helps prevent iron deficiency anemia, which is most common in people who menstruate, children, vegetarians, and frequent blood donors.
A folate deficiency can also cause anemia, as folate helps your body make red blood cells. Grits are high in folate - offering 18% of the DV per cup (257 grams) (4, 5, 21). 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.
Grits and Weight Loss
Grits can be a beneficial addition to a weight-loss diet when consumed as part of a well-balanced meal plan. With a relatively low-calorie count and moderate glycemic index, grits can help promote satiety and prevent overeating. Additionally, the fiber content in grits can aid in digestion and promote feelings of fullness, potentially reducing overall calorie intake. Incorporating grits into meals with lean proteins and vegetables can create satisfying and nutritious options for those looking to manage their weight.
However, it's essential to be mindful of portion sizes and avoid high-calorie additions like butter or cheese, which can negate the potential weight loss benefits of grits. Understanding how to incorporate grits into a balanced diet is crucial for achieving and maintaining weight loss goals.
Glycemic Index and Diabetes
Grits can be a suitable option for individuals with diabetes when consumed in moderation as part of a balanced diet. The glycemic index (GI) of grits varies depending on factors such as processing and cooking methods but generally falls within the moderate range. Consuming foods with a lower GI can help manage blood sugar levels more effectively, as they cause a slower and more gradual increase in blood glucose compared to high-GI foods.
Additionally, the fiber content in grits can aid in blood sugar regulation and contribute to improved glycemic control. It's important for individuals with diabetes to consider portion sizes and avoid adding excessive amounts of sugar or high-calorie toppings to their grits to maintain optimal blood sugar management. This nuanced understanding of grits' impact on blood sugar levels is crucial for diabetics to make informed dietary choices.
To calculate the glycemic index (GI) of grits, we'll first need to obtain the glycemic load (GL) and carbohydrate content per serving. According to USDA FoodData Central, 100g of cooked grits contains approximately 15g of carbohydrates.² The GI of grits can vary based on factors such as processing and cooking methods, but generally, plain cooked grits have a moderate GI ranging from 40 to 69.¹ Assuming a GI of 55 for cooked grits, we can calculate the GL per serving by multiplying the GI by the grams of carbohydrates per serving and dividing by 100:
- Carbohydrates per serving (g) = 15g
- Glycemic Index = 55
- GL per serving = (GI * Carbohydrates per serving) / 100
- GL per serving = (55 * 15) / 100
- GL per serving = 8.25
Therefore, for a serving size of 100g of cooked grits:
- Glycemic Index: 55
- Carbohydrates per Serving: 15g
- GL per Serving: 8.25
Understanding the glycemic index of a food helps individuals manage their blood sugar levels more effectively. The GI measures how quickly carbohydrates in a particular food raise blood sugar levels. Foods with a low GI (below 55) cause a gradual increase in blood sugar, while those with a high GI (above 70) cause a rapid spike. Moderate GI foods, like grits, fall in between. Cooking methods can influence the GI of foods; for instance, overcooking grits may increase their GI by breaking down starches more, leading to quicker digestion and absorption of carbohydrates.
Potential Downsides of Eating Grits
While grits offer some impressive potential benefits, keep some things in mind. For starters, the widely available varieties - such as quick, regular, or instant - are made by a process that removes the corn kernel pericarp (outer skin) and germ (embryo). This leaves just the endosperm, the starchy component (2).
The pericarp and germ are loaded with nutrients, so quick, regular, or instant varieties don’t include all the nutrients you would expect from the stone-ground versions, which are made from whole corn kernels (2).
For example, processed grits contain less fiber than whole corn kernels, as they’re made from corn with the pericarp removed. The pericarp is a major source of fiber.
Fiber is a type of indigestible carbohydrate that has been linked to health benefits like improved digestion, lower blood cholesterol, increased feelings of fullness, and weight loss (22).
While stone-ground versions are a more nutritious choice, they’re more difficult to find in grocery stores - especially if you live outside the Southern United States. The nutritional profile of grits can vary, since they’re typically made with or served alongside high-calorie ingredients, such as milk, butter, cheese, syrups, bacon, and fried catfish.
Like other foods, eating grits in moderation is the key to good health. Consuming too large a portion at one time or having them too often could have some downsides. Here are a few things to keep in mind if you enjoy grits.
- High Calorie: Calorie content depends on the portion size and preparation method. Grits cooked in water or broth do not have additional calories. But the minute you slather on a pat of butter, top it with cream, or mix in shredded cheese, that calorie count goes way up! Grits cooked in low-fat milk are higher in calories and carbohydrates but contain protein and vitamin D, so it can be a balancing act. Keep the amount of milk to ½ to 1 cup and limit any extra fat, which will help keep the calories at a reasonable level.
- Fiber: We’ve mentioned that most grits contain a decent amount of fiber, but instant grits are finely ground, and much of the fiber has been removed. So to most benefit from them and the most fiber, stick with old-fashioned or regular grits.
- High In Fat: Grits alone are not high in fat, but they often have butter, oil, or cheese added, adding a significant amount of saturated fat and calories. Be mindful of the preparation method and choose a variety of lower-calorie items like vegetables and fruit to serve with them.
Healthy Ways to Prepare Grits
Though grits are typically paired with calorie-rich ingredients, you can prepare them in many nutritious ways. For more fiber, stone ground grits or add vegetables to your dish. For a balanced meal add your favorite protein like catfish to your grits.
Here are some healthy and delicious grit recipes you can try at home.
Honey and Berry Breakfast Grits
This honey-sweetened recipe makes for a delicious warm winter breakfast alternative.
- Servings: 4
- 1 cup (240 grams) of stone-ground grits, dry
- 2 cups (470 ml) of whole milk
- 1 cup (235 ml) of water
- 1/4 teaspoon of salt
- 1 tablespoon (15 grams) of unsalted butter
- 2 tablespoons (40 ml) of honey
- 1/2 cup (75 grams) of fresh berries
- 1 tablespoon (8 grams) of pumpkin seeds
Instructions:
- In a large pot, add milk, water, salt, and grits. Bring the mixture to a boil.
- Stir in the honey and butter. Reduce the heat to a simmer and let cook for 20-30 minutes, or until thick and creamy.
- Remove from heat and ladle into serving bowls. Serve warm topped with fresh berries and pumpkin seeds.
Shrimp and Grits
This seafood dish is delicious - yet low in calories.
- Servings: 4
- 1 cup (240 grams) of stone-ground grits, dry
- 2 cups (470 ml) of water
- 2 cups (470 ml) of chicken broth
- 1/2 cup (60 grams) of cheddar cheese, grated
- 1 cup (150 grams) of chopped onion
- 2 teaspoons of minced garlic
- 4 tablespoons (60 ml) of lemon juice
- 1 teaspoon of salt
- 1/2 teaspoon of ground black pepper
- 1 teaspoon of paprika
- 3 tablespoons (45 grams) of unsalted butter or 3 tablespoons (45 ml) of olive oil
- 1 pound (450 grams) of raw shrimp, peeled and deveined
- Optional: thinly sliced green onions, for garnish
Instructions:
- In a large pot, add water, broth, salt, pepper, and grits. Bring to a boil.
- Stir in the butter or oil. Reduce the heat to a simmer and let cook for 20-30 minutes, or until thick and creamy.
- Remove from heat, add cheese, and stir thoroughly.
- Rinse the shrimp, pat dry, and pan fry until they turn pink. Add onions, lemon juice, garlic, and paprika, and sauté for 3 minutes.
- Ladle the grits into a serving bowl. Spoon the shrimp on top and serve warm. Top with fresh herbs like scallions or parsley and serve alongside vegetables, such as zucchini for an even healthier meal.
Grits vs. Other Porridge Dishes
- Grits vs. polenta: Polenta, popular in Italian cooking, is made from a different type of ground corn that produces a less creamy texture than grits do. Both grits and polenta are made from cornmeal. The difference is the type of cornmeal and how much it is ground. Grits can be made from yellow or white corn, roughly ground like stone-ground or hominy, or finely ground like instant grits. Polenta is typically made from finely ground yellow cornmeal. The other difference is cultural preparation. Polenta is an Italian dish cooked to a thick and creamy texture, while grits are southern and have a thicker, coarser texture. Grits and polenta have a similar nutrition content.
- Grits vs. Cream of Wheat: Cream of Wheat is a brand name for a kind of ground wheat called farina, which can be cooked as a breakfast porridge, much like grits. Because it's made of wheat, its taste and texture differ from those of grits. While grits are made from dried corn kernels, 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. 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.
- Grits vs. cornmeal: Cornmeal and grits are made from the same type of corn. But cornmeal is ground into a finer flour-like texture. It's good for baking cornbread or muffins, or for breading chicken or fish.