Today, if you hear the word “grits,” you probably begin to think of comfort food. If you are living in the United States, maybe you even think of those delicious southern country-style breakfasts. Hungry yet?
Corn is often the primary ingredient in grits. To become grits, corn kernels must have their hull and germ removed. The result of this process leaves what is known as “hominy corn.” It is then bleached, dried, and ground. The end result of this entire process is the commonly enjoyed “white grits” that people typically eat with their breakfasts. Though there are several types of grits that can be used, research indicates that grits made from corn are the best option. Why you ask?
Healthy bites
Grits (from corn, known as hominy grits) are actually high in carbohydrates, but incredibly low on the glycemic index scale. What does this mean? Well, carbohydrates that show a low glucose response have been shown to be:
- Beneficial in the prevention or management of diabetes
- Beneficial in the prevention or management of hyperlipidemia
Additionally, hominy grits are actually gluten free! For those of you who have celiac disease or are gluten sensitive, this is a perfect food to add to your meal plan to increase your carbohydrate intake.
The breakdown
One cup (or around 240 grams) of uncooked white grits contains around 145 calories. Additionally, they have around 30 grams of carbohydrates, 2 grams of fiber, 4 grams of protein, and 0.5 grams of fat.
Grits are also a source of selenium, containing around 6-8 micrograms. Selenium aids in the creation of glutathione peroxidase, an antioxidant that protects cells from damage caused by free radicals. Additionally, grits also contain small amounts of Vitamin A, Iron, Vitamin B6, and Magnesium.
Bulking season
As you can see, grits are not especially nutritionally dense, other than for the high levels of selenium. The aspect to highlight in this food is that it has an incredibly high carbohydrate content. When trying to gain muscle and adhering to a hyper-caloric diet, eating the large amount of food necessary can sometimes be difficult. Cooking up some grits leaves you with a porridge that can be easily consumed without taking up that incredibly valuable space in your stomach! This calorie dense food can easily become a staple of any bulking diet.
Bodybuilder's breakfast
Ingredients (Serves 2)
- 1/4 cup of grits
- 1 1/2 cups of water
- 4 large eggs
- 1/4 cup chedder cheese
- 1/2 cup chopped okra
- 1/2 tsp ground coriander
- 1/4 tsp turmeric
- 1/2 tsp garlic powder
- 2 tbsp chopped chive
- 1/4 cup chopped red onion
- 1 chopped Jalapeño
- 1 tsp low fat oil
Method
- Peel the sweet potato and then cut into small cubes.
- Boil the okra together with the sweet potatoes for 10 mins.
- In a separate pot, combine the grits and water. Cook for 15 mins on medium heat.
- Stir continuously and add extra water if needed. Mix in the coriander and turmeric
- In a frying pan heat the oil and add the chopped onions and jalapeño.
- Once the onions start to brown, scramble in the eggs. Cook until no visible liquid remains.
- Once cooked, add the egg mixture, sweet potato and okra to the grits.
- Finally, fold in the cheese and sprinkle the fresh chives. Serve warm.
References
Busch, S. (2014, January 28). Grits Nutritional Value. Retrieved November 10, 2016, from http://www.livestrong.com/article/49281-grits-nutritional-value/
Harlan, T. S. (n.d.). Are Grits Good For You? Retrieved November 10, 2016, from http://www.drgourmet.com/askdrgourmet/foods/grits.shtml#.WCSO3vkrJdh
Panlasigui, L. N., Bayaga, C. L., Barrios, E. B., & Cochon, K. L. (2010). Glycaemic response to quality protein maize grits. Journal of nutrition and metabolism, 2010.
FAQs
Brown rice is higher fiber version, a good staple of any muscle-building nutrition plan. Hot cereals (oatmeal, steel cut oats, grits, cream of wheat): A great source of complex carbs, more quickly-absorbed versions like cream of wheat or grits are best for muscle recovery and refilling glycogen stores.
Are grits good for weight gain? ›
Quick, regular, and instant grits have fewer nutrients than the stone-ground variety. Additionally, they're typically paired with high-calorie ingredients, which may lead to weight gain if eaten too frequently.
Are there any benefits to eating grits? ›
They are also high in B vitamins, such as niacin, thiamin, riboflavin and folate, either naturally occurring in the corn kernel or added back after processing. B vitamins help keep metabolism, cells and energy levels healthy. Grits are also rich in lutein and zeaxanthin, two antioxidants that keep eyes healthy.
Are grits good for athletes? ›
Grits also offer 5x the amount of Folate than oats and are much higher in the amino acid, Leucine. Folate is a B-vitamin responsible for DNA production and health of new cells. Leucine is responsible for improving endurance and strength in athletes.
Are grits carbs or protein? ›
Grits are made from corn, a starchy vegetable, and are thus high in carbs. One cup (242 grams) of cooked grits packs 24 grams of carbs ( 1 ). During digestion, carbs break down into sugars that enter your blood.
What happens if you eat too much grits? ›
Because grits have a high carb content, they can spike blood sugar levels. So, if you're diabetic, you need to eat them in moderation. You should also pair them with lean proteins and non-starchy veggies for a balanced meal.
Are grits junk food? ›
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.
Are grits better with milk or water? ›
Creamy, cheesy piping-hot grits topped with spicy sausage – I don't think it gets much better than that on a cold day. Breakfast, lunch or dinner – this dish is perfect anytime! Aside from lots of delicious cheese, these grits get their extra creaminess by cooking them in milk.
What is the healthiest grits? ›
Stone-ground grits
Sometimes known as old-fashioned grits, these grits are the most nutrient-dense and high in fiber. They qualify as whole grains because the entire kernel is ground without further processing, leaving the germ and hull in the final product. They cook the slowest and spoil the quickest.
Is it better to eat grits or rice? ›
Grits, particularly the quick-cooking variety, typically have a higher glycemic index which can lead to rapid spikes in blood sugar. Conversely, brown rice, with its higher fiber content, has a lower glycemic index.
Grits are a good source of complex carbohydrates, providing energy to your body. They are also a good source of fiber, which can help to regulate digestion and promote a healthy gut. Grits are low in fat and cholesterol, making them heart-healthy food choices.
Are grits good for bulking? ›
Bulking season
Cooking up some grits leaves you with a porridge that can be easily consumed without taking up that incredibly valuable space in your stomach! This calorie dense food can easily become a staple of any bulking diet.
Should you eat grits before a workout? ›
For more intense exercise, eat some easy-to-digest carbs (a packet of instant grits, a slice of toast, half a plain bagel, a banana, or a cup of fruit co*cktail washed down with a glass of water) to help provide fuel.
Which is healthier grits or cream of wheat? ›
Cream of wheat is slightly lower in fiber than grits and is also an enriched grain. It has iron, B vitamins, and folic acid added. Also, cream of wheat does not contain the healthy carotenoids lutein and zeaxanthin found in grits.
Are grits good before a workout? ›
For more intense exercise, eat some easy-to-digest carbs (a packet of instant grits, a slice of toast, half a plain bagel, a banana, or a cup of fruit co*cktail washed down with a glass of water) to help provide fuel.
What grains are good for building muscle? ›
Whole Grains — Things like oats, whole-wheat bread, and barley are a great option when you're looking to build lean muscle and lose fat. For one, whole grains are full of fiber, which will help keep your blood sugar steady and your belly full until your next meal or snack.
Are grits healthier than rice? ›
Stone-ground grits and brown rice are generally better options than quick grits and white rice. They are less processed, retaining more nutrients and have a lower glycemic index which helps in maintaining steadier blood sugar levels.
Does oatmeal help build muscle? ›
There are many foods that can support muscle growth so you can reach your goals more quickly and effectively. Oats are actually one of those foods that contain the proteins, carbohydrates, and macronutrients needed to encourage muscle growth and strength.
