Grits are a highly nutritious dish that’s very popular in the Southern United States. They are made from dried, ground corn or maize, cooked in liquids like milk, water, or broth. The health benefits of eating grits are significant, making them an ideal part of a healthy diet.
One of the reasons grits are so nutritious is that you can use different liquids based on dietary needs or preferences. For example, if you don’t want to use milk or broth, you can prepare grits with water without losing flavor or quality. To make grits, cook the ground corn or maize in liquid until it achieves a thick, creamy consistency. Grits are rich in fiber, iron, and other essential nutrients.
To enhance the taste and add more nutrients, you can include ingredients like cheese, butter, syrups, sugar, bacon, catfish, and shrimp. Below, we explore the types of grits, their nutritional content, health benefits, and some recipe tips.
Types of Grits
– Hominy Grits: These are made from corn kernels soaked in an alkali solution to soften the outer hull. The pericarp is rinsed off, and the kernels are processed into hominy.
– Stone-Ground Grits: Made from whole, dried corn kernels that are coarsely ground. They have a short shelf life and take 30 to 60 minutes to cook.
– Instant Grits: Pre-cooked and dehydrated, with the pericarp and germ removed. They can be prepared quickly and are readily available in stores.
– Quick and Regular Grits: Both varieties have the pericarp and germ removed. Quick grits are finely ground, while regular grits are medium ground, extending their shelf life.
Nutrition
Grits are packed with vital nutrients such as iron, B vitamins, and trace amounts of vitamin E, calcium, pantothenic acid, and potassium. One cup of cooked, regular grits (257 grams) offers:
– Protein: 4 grams
– Calories: 182
– Fat: 1 gram
– Fiber: 2 grams
– Carbs: 38 grams
– Vitamin B6: 7% of the RDI
– Iron: 8% of the RDI
– Zinc: 4% of the RDI
– Magnesium: 5% of the RDI
– Phosphorus: 4% of the RDI
– Folate: 2 grams
– Niacin: 13% of the RDI
– Thiamine: 18% of the RDI
– Riboflavin: 12% of the RDI
Benefits
1. Prevents Degenerative Eye Disorders: Grits are rich in antioxidants like lutein and zeaxanthin, essential for eye health. These antioxidants can help reduce the risk of conditions such as age-related macular degeneration (AMD) and cataracts and protect eyes from harmful blue light damage.
2. Source of Antioxidants: Grits contain various powerful antioxidants, including 4-OH benzoic acid, syringic acid, caffeic acid, zeaxanthin, and lutein. These substances protect cells from damage by free radicals, thereby reducing the risk of chronic diseases.
3. Relieves Anemia: Grits are a good natural source of iron, helping to alleviate anemia symptoms by promoting the production of hemoglobin. One cup of grits provides 8% of the RDI for iron, making it a beneficial food for preventing iron-deficiency anemia.
4. Naturally Gluten-Free: Ideal for those with gluten sensitivity or celiac disease, grits are naturally gluten-free. However, it’s important to check labels as some processing methods may introduce gluten contamination.
5. Helps in Diabetes Treatment: Grits have a low Glycemic Index (GI) of 40, meaning they cause a slower rise in blood sugar. This makes them a good dietary option for people with diabetes. The high fiber content in grits also helps control blood sugar levels by suppressing appetite.
6. Aid in Weight Loss: Grits are high in fiber, which takes longer to digest and helps suppress appetite, making them a great choice for weight loss. The fiber content also aids in relieving digestive issues like constipation and gas. Additionally, grits are a good source of leucine, an amino acid that helps repair muscles and supports glucose storage.
Recipes
Healthy Grits Recipe 1
Ingredients:
– 1 cup instant cooking grits
– 1 ¼ cups milk
– ½ cup butter
– 1 tbsp salt
– 2 cups water
Process:
1. In a small pot, combine water, milk, and salt. Bring to a boil while stirring.
2. Once boiling, cover with a lid, reduce the heat to low, and let it cook for 30 minutes, stirring occasionally.
3. Stir in half of the butter. When the mixture reaches a smooth consistency, remove from heat and serve.
4. Top with the remaining butter or other toppings like chopped walnuts, almonds, blueberries, or mashed bananas.
Healthy Grits Recipe 2
Ingredients:
– 120 grams of grits
– 120-150 ml water
– 230-250 ml milk
– 20 ml honey
– 7 grams unsalted butter
– 30 grams fresh berries
– Salt to taste
Process:
1. In a small pot, combine grits, milk, water, and salt. Bring to a boil.
2. Add honey and butter to the mixture.
3. Cook for 20-30 minutes on medium heat until it thickens.
4. Remove from heat and serve. Add toppings like berries, pumpkin seeds, nuts, or fruits to enhance taste and nutrition.
These recipes are simple and versatile, making grits a nutritious choice for any meal. With these tips, you can enjoy the health benefits of grits while keeping your meals delicious and healthy.
