Grits are very popular in the southern states of the United States, but you can find them being enjoyed all across the states. But have you wondered what grits actually are, or if they are even healthy for you?
If you are on a low carb or keto diet, are they safe to eat? I am going to look into what they are to see if I can eat them during my keto lifestyle, so I can know the answer to “Are grits keto friendly?” once and for all.
What are grits?
Grits have been around for more than 500 years. They were originally introduced or invented by the Native Americans in the 16th century. [1]
Grits can be eaten for breakfast, lunch, or dinner. They can be eaten along with the main course, or can a simple side choice to a meal.
Grits are commonly confused with being similar to oatmeal, but it not even close. You can find the ingredients in grits below.
What ingredients are in grits?
Main Ingredient: Ground Corn
The ground corn found in grits should not be confused with the ground corn found in cornmeal. The ground corn found in grits is coarse so that it creates a unique texture. This is the common ingredient found in all grits. Different types of grits combine other ingredients and processes that change the overall taste. You can find the different types of grits down below.
How are grits made?
Simple Directions for Traditional Grits
- In a pot, bring water, milk, and salt to a boil. Gradually blend grits into boiling mixture. Mix constantly and altogether until grits are very much blended. Give the pot a chance to come back to a boil, cover pot with a top, bring down the temp, and cook for roughly 30 minutes mixing every once in a while. Include more water if nec.
- Grits are done when they have the consistency of smooth cream of wheat. Blend in butter and serve with some more butter in each serving, or present with fruit or with more of a savory dish.
How many different grits are there?
There are 4 main types of grits. You can find them below.
Stone-ground
“Stone–ground grits are made from whole dried corn kernels that have been coarsely ground the old-fashioned way: between the two stones of a grist mill. Because the entire kernel is ground, including the germ, stone–ground grits often have a speckled appearance, and a more toothsome texture and rich corn flavor.” – SouthernLiving.com
Hominy
“Hominy is made from whole corn kernels that have been soaked in a lye or lime solution to soften the tough outer hulls. The kernels are then washed to remove the excess solution, the hull, and often the germ.” – TheKitchn.com
The grits are then made by grounding up the hominy until it is in a similar consistency to cream of wheat.
Quick and regular
Quick Grits are finely grounded. Regular grits have a medium grind. Both Quick and Regular grits are processed to cook quickly. They also tend to last longer on store shelves.
Instant
Instant Grits are dehydrated and precooked. This is the quickest option for someone wanting grits but doesn’t have the time to cook it the right way.
Are all types of grits keto friendly?
Not all grits are made the same and they can affect someone on keto differently based on the amount of carbs they have. You can find out what grits are keto friendly… if any exist.
Are stone-ground grits keto friendly?
No
Are hominy grits keto friendly?
No
Are quick and regular grits keto friendly?
No
Are instant grits keto friendly?
No
Are grits unhealthy for you?
This is a double-edged question. Grits are healthier than most options for “porridge” meals out there, but still lacks enough of the right macros to make it a super healthy option on a keto or low carb diet.
Even though grits have about a 40 rating on the glycemic index, it still makes us question if it is healthy for people on a keto or low carb diet.
Take a look at the nutrition facts below and make the judgment for yourself. Also, don’t forget to get to the end to see if grits are keto friendly or not.
Nutritional Facts for Grits
|
Amount Per 1 cup (242 g) |
|
Calories 143 |
|
% Daily Value* |
|
|
Total Fat 0.5 g |
0% |
|
Saturated fat 0.1 g |
0% |
|
Polyunsaturated fat 0.2 g |
|
|
Monounsaturated fat 0.1 g |
|
|
Cholesterol 0 mg |
0% |
|
Sodium 540 mg |
22% |
|
Potassium 51 mg |
1% |
|
Total Carbohydrate 31 g |
10% |
|
Dietary fiber 0.7 g |
2% |
|
Sugar 0.2 g |
|
|
Protein 3.4 g |
6% |
|
Vitamin A |
1% |
Vitamin C |
0% |
|
Calcium |
0% |
Iron |
2% |
|
Vitamin D |
0% |
Vitamin B-6 |
5% |
|
Cobalamin |
0% |
Magnesium |
3% |
Where can you buy grits?
You can buy girts just about anywhere you can find food. It is a very inexpensive food and is produced in very large quantities. Regardless if you are on the keto diet/low carb diet or not, you will want to try to find an option that doesn’t have soy in it. This may be close to impossible when it comes to any corn products since soy can be found in items that are treated with pesticides, but we won’t go down that wormhole at this moment in time.
What can you eat with grits?
Grits are one of those foods that can be eaten with just about anything. It can be eaten in the morning, at lunch, or at dinner time. Here are a couple of recipes to try if you are looking to carb it up for a day.
Answer: Are grits keto friendly?
To answer the question “Are grits keto friendly?” I would say… it deserves a failing grade. It has low fat, low protein and medium to high carbs at close to 20 grams per serving.
Grits are NOT keto friendly.
If you absolutely have to get your grits fix in, you could… but you would have to only have one serving and take in 0 carbohydrates for the rest of the day.
What are some alternatives to grits?
Here are some of the alternatives to grits currently out there. They may not all be keto friendly so beware.
- Cauliflower Grits
- Polenta – Is polenta keto friendly?…. No
