Grits are a nutritious dish that’s especially popular in the Southern United States. They are made from dried, ground corn or maize and can be cooked with various liquids such as milk, water, or broth. One of the key benefits of grits is their flexibility; you can choose the liquid based on your dietary needs without compromising their taste or quality.
To prepare grits, cook the ground corn in your chosen liquid until it reaches a thick, creamy porridge-like consistency. They are rich in fiber, iron, and other essential nutrients. For added flavor and nutrients, you can incorporate ingredients like cheese, butter, syrups, sugar, bacon, catfish, or shrimp. This discussion will delve into the nutrients in grits, their health benefits, and some recipe tips.
Types of Grits
1. Hominy Grits: Made from corn kernels soaked in an alkali solution to soften the tough outer hull, then processed into hominy.
2. Stone-Ground Grits: Made from whole, dried corn kernels ground coarsely. These have a shorter shelf life and take about 30 to 60 minutes to cook.
3. Instant Grits: These are precooked and dehydrated, with the pericarp and germ removed, and can be prepared quickly.
4. Quick and Regular Grits: These undergo processing to remove the pericarp and germ, extending their shelf life. Quick grits are finely ground, while regular grits are medium ground.
Nutrition
Grits provide various essential nutrients, including iron, B vitamins, and trace amounts of vitamins E and A, calcium, potassium, and folate. Regular versions, however, contain fewer vitamins and minerals compared to stone-ground varieties due to extensive processing. One cup (257 grams) of cooked regular grits provides:
– 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% of the RDI
– 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, vital for eye health. These antioxidants help prevent age-related macular degeneration (AMD) and cataracts, and protect against blue light damage.
2. Source of Various Antioxidants: Grits contain antioxidants like 4-OH benzoic acid, syringic acid, caffeic acid, along with lutein and zeaxanthin. These antioxidants protect cells from damage by free radicals, reducing the risk of chronic diseases like cancer and heart disease.
3. Relieves Anemia: Grits are a good source of iron, helping to produce hemoglobin and transport oxygen throughout the body, which can prevent and treat iron-deficiency anemia. They are also a good source of folate, which helps prevent folate-deficiency anemia.
4. Naturally Gluten-Free: Grits are naturally gluten-free, making them a safe option for people with celiac disease or non-celiac gluten sensitivity. However, always check labels to ensure cross-contamination hasn’t occurred during processing.
5. Helps with Diabetes Management: Grits have a low glycemic index (GI) of 40, helping to manage blood sugar levels effectively. Their high fiber content also helps control appetite and blood sugar levels.
6. Aids in Weight Loss: The fiber in grits makes you feel full longer, acting as a natural appetite suppressant. This can help with weight loss and improve digestive health by reducing issues like constipation and gas. Grits also contain leucine, an amino acid that aids in muscle repair and energy storage.
Recipes
– Healthy Grits Recipe 1:
– Ingredients: 1 cup instant grits, 1 ¼ cups milk, ½ cup butter, 1 tbsp salt, 2 cups water.
– Process: Boil water, milk, and salt. Reduce heat and simmer for 30 minutes, stirring occasionally. Add half the butter, stir until smooth, and serve with remaining butter or toppings like nuts or fruit.
– Healthy Grits Recipe 2:
– Ingredients: 120 grams grits, 120-150 ml water, 230-250 ml milk, 20 ml honey, 7 grams unsalted butter, 30 grams fresh berries, salt to taste.
– Process: Boil grits, milk, water, and salt. Add honey and butter, cook for 20-30 minutes until thick. Serve with berries, pumpkin seeds, or other toppings for added flavor and nutrients.
These recipes provide a healthy and energizing meal option, perfect for any time of the day while leveraging the versatile health benefits of grits. You can make them even healthier by adding fresh vegetables, fruits, and using healthier oils instead of butter.
