Grits, a porridge made from ground corn, are a favorite breakfast food in the southern United States. Although grits are often paired with rich side dishes such as butter, cheese, ham and sausage, they can easily be incorporated into a healthy diet. Grits are not only easy to prepare, but they are also packed with essential nutrients like iron and B vitamins, making them a versatile addition to any meal.
If you’re wondering if grits are healthy, the short answer is: they are. The key to making grits healthy is preparing grits in a way that complements a balanced and nutritious diet.
Read on to learn about the benefits of this classic comfort dish and how you can incorporate it into a healthy diet.
The word “grits” actually means “coarse meal” and is made from corn, according to Laura M. Ali, MS, RDN, a registered dietitian and culinary nutritionist based in Pittsburg. When uncooked, the kernels may resemble cornmeal, but are slightly coarser. These are the types of grits, according to Ali:
- Stone-ground granules: These are the coarsest grains and retain the most nutrients. The germ and husk of the corn are left behind, providing a good source of fiber and nutrients. Stone-ground grit requires the longest cooking time.
- Hominy grits: The hull of these kernels is removed and the remaining corn kernels are further processed. Hominy grits still contain plenty of nutrients from the corn and also take some time to cook.
- Normal granules: With this type of grits, both the hull and the germ have been removed. Although most nutrients are lost through this process, they are often added back into the mix and labeled as ‘enriched’. Regular grits cook much faster and have a lighter texture than stone-ground or hominy.
- Instant granules: These are most commonly processed, during which both the hull and germ are removed, and are often parboiled and then dried. They can also be fortified, but lack much of the fiber found in the other varieties.
In addition to their comforting texture and classic flavors, grits offer a surprising range of nutritional benefits.
Helps increase fiber intake
Stone-ground and hominy grits are processed less than regular and instant grits, resulting in a higher fiber content because they contain more grain. For example, a 100-gram (3.5-ounce) serving of quick-cooking white hominy grits provides 4.8 grams of fiber. This makes it a good source of fiber, meeting 17% of the daily value or recommended intake based on a 2,000-calorie diet. Experts recommend 14 g of fiber for every 1,000 calories consumed.
Fiber, a crucial part of a nutritious diet, plays an important role in addition to aiding digestion. Its potential benefits extend to lowering cholesterol levels and providing protection against heart disease, as well as helping to manage blood sugar levels. Additionally, fiber slows the movement of food through the digestive tract, keeping you fuller longer and possibly facilitating your weight management.
Provides iron and B vitamins
Like other fortified grains, grits are a good source of iron. Iron is an essential mineral that plays a crucial role in transporting oxygen throughout the body and supporting hormone production. In women, especially pregnant women, iron requirements increase to meet the demands of pregnancy.
Grits provide a valuable source of non-heme iron, the form of iron found in plant foods and iron-fortified grains. Interestingly, the body improves the absorption of non-heme iron when combined with foods rich in vitamin C, such as citrus fruits, peppers and tomatoes. Therefore, including these vitamin C-rich foods in your meals with grits can optimize iron absorption and maximize its benefits.
In addition to their iron content, grits are also a good source of B vitamins, namely thiamin, niacin, vitamin B6 and folic acid. B vitamins play a crucial role in several body processes, including growth and development, skin health, heart and nerve function, and red blood cell formation.
Naturally gluten-free
In addition to their nutritional benefits, grits offer a significant advantage for those who limit or avoid gluten or have celiac disease: they are naturally gluten-free. Corn, the main ingredient in grits, is a naturally gluten-free grain, making grits a safe and suitable option for people with gluten sensitivities or intolerances, says Avery Zenker, RD, a Canada-based registered dietitian with Everflex, a personal training program.
Listed is the nutritional profile of a 1-cup serving of fortified regular and quick white grits cooked with water and no added salt.
- Calories: 182
- Egg white: 4.4 grams
- Fat: 1.18
- Carbohydrate: 38 gr
- Fiber: 2.06 g (7% of the Daily Value or RDI)
- Sodium: 5.14 milligrams (mg) (0.2% DV)
- Iron: 1.46 mg (8% DV)
- Zinc: 0.463 mg (4% RDA)
- Selenium: 7.97 micrograms (mcg) (14% DV)
- Thiamine: 0.221 mg (18% RDA)
- Niacin: 2.05 mg (13% DV)
- Vitamin B6: 0.118 mg (7% RDI)
- Folic acid, DFE: 97.7 mcg (24% DV)
- Lutein and zeaxanthin: 2.57 mcg (no DV established)
In terms of macronutrients, pure grits are low in fat and protein and high in carbohydrates – the body’s preferred energy source. Grits provide some nutrients and are especially a good source of iron and B vitamins.
Lutein and zeaxanthin are carotenoid antioxidants that have received a lot of attention recently. They promote eye health and help protect against age-related macular degeneration. Although grits contain lutein and zeaxanthin, it is in small amounts. Although there is no established daily value for lutein and zeaxanthin, researchers recommend a daily intake of approximately 10 mg of lutein and 2 mg of zeaxanthin. To boost intake, eat grits with foods rich in carotenoids, such as leafy greens, peas or carrots.
Grits are high in carbohydrates, so people who closely monitor their carbohydrate intake, such as people with diabetes, should be mindful of portion sizes. The American Diabetes Association recommends using the plate method to control blood sugar levels, filling half your plate with vegetables, a quarter with lean protein and a quarter with carbohydrates.
Grits are naturally low in fat and sodium, but can be high in both, especially saturated fat when eaten with highly processed meat, butter and gravy. It is important to note that regular consumption of foods high in saturated fat and sodium can increase blood pressure and cholesterol, increasing the risk of heart disease. Adding rich meats and spices can also increase the calorie count of grits, so those watching their weight should take this into account.
Here are the steps for preparing stone dust on the stove:
- Bring water or liquid to a boil in a saucepan over medium heat.
- Add the grains while whisking continuously to avoid lumps.
- Reduce heat to low, cover and simmer for 10-20 minutes, or until tender, stirring occasionally. A shorter cooking time produces more texture, which some people may prefer.
- Season and serve.
Use a ratio of four cups of liquid to one cup of grits for a creamy consistency. If you want thinner grains, add more liquid. If you want thicker grains, add less liquid.
Grits are a nutritious breakfast option, boosting vegetables and protein in the morning, although they can be enjoyed with any meal, Zenker noted. The key to making grits fit into a balanced diet is to combine them with nutrient-dense foods. Here are some ideas:
- Grits with fruits and nuts, including berries, sliced apples, almonds and walnuts.
- Shrimp and grits with olive oil, garlic and herbs.
- Grits topped with eggs and toppings such as cheese, avocado, salsa and herbs.
- Place a bed of leafy greens such as collards, collards or spinach with grits. Add a lean protein, such as chicken, fish or tofu, to complete the meal.
- Grits mixed with yogurt and topped with fresh berries, nuts or seeds, and a drizzle of honey.
Prepare grits in a healthy way by cooking them in water or broth to reduce calories and fat, Ali advised. You can also cook them in skim milk and reap the benefits of protein, along with calcium and vitamin D, she added.
Grits are a healthy and versatile food that can be enjoyed in a balanced diet. They provide carbohydrates, fiber and several important vitamins and minerals. Grits are also naturally gluten-free and low in fat and sodium. Grits can be eaten with any meal and are especially nutritious when combined with vegetables, fruits, unsaturated fats and lean protein sources.