Grits, a dish made from dried and ground corn that is mixed with water or milk and boiled, are a popular breakfast dish in many places. Corn is high in carbohydrates, so diabetics, especially type 2 diabetics, may think grits are off the table.
But it’s still possible to keep your diabetes managed and still allow yourself grits. Here’s the breakdown.
Types of Grits (Processing Methods)
There are several different varieties of grits. Most of them have the same ingredients but are processed in different ways. These are the most common types.
- Stone ground grits are the grits equivalent of whole grain bread. The dried corn used to make them still has the germ of the corn intact, so they are considered whole grain products. The dried kernels of corn are then ground in a traditional grist mill between two stones. Since they are made from whole corn, they have a stronger taste than other types of grits. [1]
- Regular grits and quick grits are made from dried corn that has had the germ removed, as well as the outer shell or hull. This takes away most of the fiber in the corn but also allows the final product to be stored on the shelf for a longer period of time than stone ground grits. The only real difference between regular grits and quick grits is that quick grits have been more finely ground and thus can be cooked faster. [2]
- Hominy grits are made from hominy. Hominy is a type of corn that has been soaked in an alkaline mixture. This process is sometimes referred to as nixtamalization. The hull is then removed, and the corn is ground down to a powder, which becomes the basis of hominy grits. [3] Corn made into hominy is more easily ground than ordinary corn. The process also releases the vitamin B3 in corn and makes it absorbable by the human body. [4]
- Instant grits are regular grits that have been pre-cooked and then dehydrated. They can be cooked in less than a minute, but the additional processing they go through makes them less nutritious overall. [5]
Nutrition Facts of Grits
How do different types of grits break down, nutrition-wise? Here are the nutrient profiles and glycemic index (GI) for three different kinds of grits.
STONE GROUND GRITS [6][7]
Serving size: 40g (1/3 cup)
| Nutrient | Amount |
| Calories | 150 cal |
| Protein | 4g |
| Fats | 0.65g |
| Total carbohydrate | 32g |
| Fiber | 1g |
| Sugars | 0g |
| Calcium | 0 mg |
| Iron | 0.36 mg |
| Sodium | 0 mg |
| Riboflavin | 0 mg |
| Thiamin | 0 mg |
| Niacin | 0 mg |
| Vitamin C | 0 mg |
| Vitamin A | 0 IU |
| Saturated fat | 0 mg |
| Trans fat | 0 mg |
| Cholesterol | 0 mg |
| Glycemic index rating | 80 |
ENRICHED REGULAR GRITS [8][9]
Serving size: 46g (1/4 cup)
| Nutrient | Amount |
| Calories | 170 cal |
| Protein | 3g |
| Fats | 0.5g |
| Total carbohydrate | 38g |
| Fiber | 0.99g |
| Sugars | 0.99g |
| Calcium | 0 mg |
| Iron | 0.36 mg |
| Sodium | 0 mg |
| Riboflavin | 0.1 mg |
| Thiamin | 0 mg |
| Niacin | 2 mg |
| Folate total | 72.2 µg |
| Vitamin C | 0 mg |
| Vitamin A | 0 IU |
| Saturated fat | 0 mg |
| Trans fat | 0 mg |
| Cholesterol | 0 mg |
| Glycemic index rating | 80 |
ENRICHED INSTANT GRITS [10][11]
Serving size: 28g
| Nutrient | Amount |
| Calories | 100 cal |
| Protein | 2g |
| Fats | 0.5g |
| Total carbohydrate | 22g |
| Fiber | 1.01g |
| Sugars | 0g |
| Calcium | 200 mg |
| Iron | 8.09 mg |
| Sodium | 311 mg |
| Riboflavin | 0.17 mg |
| Thiamin | 0.28 mg |
| Niacin | 2 mg |
| Folate total | 40 µg |
| Vitamin C | 0 mg |
| Vitamin A | 0 IU |
| Saturated fat | 0 mg |
| Trans fat | 0 mg |
| Cholesterol | 0 mg |
| Glycemic index rating | 80 |
Can a Type 2 Diabetes Eat Grits?
While there’s no food that is completely off limits when you are dealing with type 2 diabetes, grits shouldn’t be a regular meal. There are several reasons for this. One is their high glycemic index, which means grits can cause a large change in blood sugar levels.
Another is that grits don’t contain a lot of nutrients despite being relatively low in calories. Other than iron (and vitamin B3 in hominy grits), the levels of most vitamins and protein in grits are low. And while grits are often served alongside food with better nutrient profiles, those foods – milk, cheese, butter, eggs, and bacon are just a few of them – are often calorie-dense in and of themselves. [12]
Tips for Having Grits with Diabetes
Grits are carbohydrate-rich enough that they shouldn’t be consumed by diabetics on a regular basis. However, that doesn’t mean that diabetics can never enjoy grits. There are some ways to make sure grits are more diabetic-friendly. These include:
Look for Stone Ground Yellow Grits
While all grits are carbohydrate-rich, stone ground grits are made with all parts of the corn. This makes them whole-grain food. Since all whole grain foods contain more fiber than refined grains, they have a lower glycemic index and are more slowly processed than grits made from corn that has had the hull and germ removed. [13]
Take a Small Portion Size
Portion size is just as important as the glycemic level when considering foods to eat with diabetes. To determine the glycemic level of a particular food, a person is given any amount of that food that has 50g of carbohydrates in it, and then their blood sugar is measured several times over two hours. [14]
Some foods have that many carbohydrates in an average serving, but stone-ground grits do not. A typical serving is 40g or a third of a cup. That amount of grits has 32g or over a third less than the amount required for GI testing. [15] So keeping down portion sizes can keep blood glucose spikes from becoming too large.
Avoid Sweetened Addings
There are almost as many additions for grits as there are other foods. But since there are relatively high levels of carbs in grits, diabetics who are preparing grits should avoid adding sweeteners like sugar or honey or foods high in carbs but low in fiber. Prepare grits with water instead of milk. Healthier add-ins, like lean meats and fresh vegetables, can provide variety and taste without carbs. Spices like garlic and seasonings like black pepper can also add flavor. [16]
FAQ
Are Grits a Starch?
Grits are made from ground corn, which is considered a starchy vegetable. So grits are a type of starch.
Are Grits Keto Safe?
Grits are quite high in carbohydrates and low in protein and fat. Since a keto diet relies on high amounts of fat and low amounts of carbs, grits are not a keto-friendly food.
Final Thoughts
Grits are a high-carb food with a high GI rating. Nonetheless, it’s still possible for type 2 diabetics to have grits from time to time if they make adjustments for them. Smaller portions, using stone-ground grits, and avoiding adding sweet things are all ways to make grits work in your diet.
References
- What Are Grits? (n.d.). Food Network. Retrieved February 19, 2023, from https://www.foodnetwork.com/how-to/packages/food-network-essentials/what-are-grits
- Suri, D. J., & Tanumihardjo, S. A. (2016). Effects of Different Processing Methods on the Micronutrient and Phytochemical Contents of Maize: From A to Z. Comprehensive Reviews in Food Science and Food Safety, 15(5), 912–926. https://doi.org/10.1111/1541-4337.12216
- BACKGROUND. WHO Guideline: Fortification of Maize Flour and Corn Meal with Vitamins and Minerals. Geneva: World Health Organization; (2016). Nih.gov; World Health Organization. https://www.ncbi.nlm.nih.gov/books/NBK402403/
- Wacher, C. (2003, January 23). Nixtamalization, a Mesoamerican technology to process maize at small-scale with great potential for improving the nutritional quality of maize based foods [Review of Nixtamalization, a Mesoamerican technology to process maize at small-scale with great potential for improving the nutritional quality of maize based foods]. https://www.researchgate.net/publication/228453826_Nixtamalization_a_Mesoamerican_technology_to_process_maize_at_small-scale_with_great_potential_for_improving_the_nutritional_quality_of_maize_based_foods
- Suri, D. J., & Tanumihardjo, S. A. (2016). Effects of Different Processing Methods on the Micronutrient and Phytochemical Contents of Maize: From A to Z. Comprehensive Reviews in Food Science and Food Safety, 15(5), 912–926. https://doi.org/10.1111/1541-4337.12216
- FoodData Central. STONE GROUND GRITS, STONE GROUND (n.d.). Fdc.nal.usda.gov. Retrieved February 19, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2214890/nutrients
- Corn grits nutrition, glycemic index, calories, net carbs & more. (n.d.). Food Struct. Retrieved February 20, 2023, from https://foodstruct.com/food/corn-grits
- FoodData Central. ENRICHED REGULAR GRITS (n.d.). Fdc.nal.usda.gov. Retrieved February 19, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2487874/nutrients
- Corn grits nutrition, glycemic index, calories, net carbs & more. (n.d.). Food Struct. Retrieved February 20, 2023, from https://foodstruct.com/food/corn-grits
- FoodData Central. ENRICHED INSTANT GRITS (n.d.). Fdc.nal.usda.gov. Retrieved February 19, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2009415/nutrients
- Corn grits nutrition, glycemic index, calories, net carbs & more. (n.d.). Food Struct. Retrieved February 20, 2023, from https://foodstruct.com/food/corn-grits
- What Are Grits? (n.d.). Food Network. Retrieved February 19, 2023, from https://www.foodnetwork.com/how-to/packages/food-network-essentials/what-are-grits
- Types of Whole Grains. (n.d.). Www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/types-of-whole-grains
- What Is Glycemic Index. (n.d.). Www.eatright.org. https://www.eatright.org/health/wellness/diet-trends/what-is-glycemic-index
- FoodData Central. STONE GROUND GRITS, STONE GROUND (n.d.). Fdc.nal.usda.gov. Retrieved February 19, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2214890/nutrients
- CDC. (2019, September 19). Diabetes Meal Planning | Eat Well with Diabetes. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html
