Are Grits Healthy?


Michael Fassbender

Grits are a popular Southern dish made from ground corn. They can be enjoyed in various ways, such as sweet or savory, for breakfast, as a side dish, or as a main course. Grits are easy to make and have some impressive nutritional benefits. Let’s delve into the details of grits to understand their health aspects.

Grits are made from dried, ground dent corn, boiled with milk, water, or broth to achieve a creamy, porridge-like consistency. They can be enjoyed with a variety of toppings, making them a versatile dish.

Types of Grits

Grits come in different varieties, including stone-ground, hominy, quick & regular, and instant. Each type undergoes specific processing, impacting its nutritional value and texture.

Grits Nutrition Facts

One cup of cooked grits provides 156 kcal, 2g of fiber, and 3g of protein. They are also a good source of iron, B vitamins, lutein, and zeaxanthin, which are essential for metabolism, energy levels, and eye health.

Are Grits Good for You?

Stone-ground grits offer the nutrients of whole grains, while regular and instant versions have been processed, resulting in lower fiber and fewer vitamins and minerals. However, enriched grits are a good source of iron and B vitamins. They are naturally low in calories and fat, making them a healthy choice when prepared thoughtfully.

Can You Eat Grits If You Have Diabetes?

People with diabetes can enjoy grits by following the Diabetes Plate Method, pairing them with nonstarchy vegetables and lean protein. By choosing healthier toppings and ingredients, grits can be a diabetes-friendly option.

The Bottom Line

Grits can be a healthy choice, especially when opting for stone-ground varieties and preparing them with nutritious toppings. They are a good source of essential nutrients and can be part of a balanced diet.


Are grits gluten-free?

Yes, grits are naturally gluten-free, making them suitable for individuals with gluten intolerances or celiac disease.

How can I make grits healthier?

To make grits healthier, opt for stone-ground varieties, add vegetables or fruits, use low-fat milk or water, and explore nutritious recipes.

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