Grits are a popular Southern dish made from ground corn. You can enjoy it as a sweet or savory dish, as a simple or complex dish; You can eat them for breakfast, as a side dish for dinner, or as a main course like shrimp and grits. Grits are easy to make and have some impressive nutritional benefits, too. Read on to learn more about grits, including the different types of grits, how they stack up compared to oatmeal, and whether you can eat them if you have diabetes.
What is semolina?
Grits are made from dried, ground corn, which has a higher starch content than other varieties of corn. Ground corn is boiled with milk, water, or broth to reach a creamy, porridge-like consistency.
The simplest way to enjoy grits is with butter and milk. However, you can serve grits with cheese, spices, sauces, vegetables, meat and seafood.
Similar to oatmeal, there are different varieties of grits. To understand these better, it would be useful to first examine the anatomy of a grain. A whole grain kernel consists of:
- Body (hard, outer layer)
- Bran (the next fiber-filled layer, rich in B vitamins)
- Endosperm (starchy carbohydrate middle layer)
- Germ (nutrient-packed nucleus)
Types of grits include:
- Stone floor: These are the least processed form of grits and contain the most fiber. Whole dried corn kernels are coarsely ground; This means all the whole grain nutrients, including fiber and B vitamins, are retained. This variety generally has a heartier texture and a strong corn flavor.
- hominy: Corn kernels are soaked in lime or lye, which softens the outer husks. The outer shell is then removed along with the fiber. Yet the germ is preserved and packed with nutrients like B vitamins and vitamin E.
- Fast and Tidy: These semolina are finely ground and the husk and germ are removed so they cook faster. They have a longer shelf life but unfortunately lose much of their nutritional value during processing. Often vitamins and minerals are added back in, so you may see “enriched” in the ingredients list.
- Moment: These grits are processed, pre-cooked and dried so they are ready to eat with just the addition of boiling water. The outer layer of the bean and the seed are removed, taking most of the nutrients with them.
Is Semolina Good for You?
Stone-ground grits are good for you because they provide all the nutrients of a whole grain, including fiber, complex carbohydrates, and a variety of essential vitamins and minerals. However, the most commonly consumed grits are the processed, regular, and instant versions. This means they have less fiber and fewer vitamins and minerals. One cup of instant grits made with water has 2 grams of fiber and 3 g of protein, while one cup of cooked oats has 4 g of fiber and 6 g of protein.
Like other fortified cereals, fortified cereal is a good source of iron, with one serving providing 100% of the Recommended Daily Value. Pair these with fruit in the morning for optimal absorption; Vitamin C helps increase the absorption of plant-based iron. Or Try
However, semolina is not only used for breakfast. Try a delicious version like Shrimp and Grits with Tomatoes or Shrimp and Grits with Stuffed Peppers. And while making breakfast for them, Goat Cheese Creamy Breakfast Cereal can be eaten at any time of the day. Pairing your grits with a variety of other foods also increases the nutritional value of the dish; so feel free to add fruits, vegetables, cheese and protein to create your own healthy recipes.
Plain semolina is also naturally low in calories and fat. They are also rich in B vitamins such as niacin, thiamine, riboflavin and folate, which are found naturally in corn kernels or added after processing. B vitamins help keep metabolism, cells and energy levels healthy. Semolina is also rich in lutein and zeaxanthin, two antioxidants that keep eyes healthy.
Semolina Nutritional Values
Nutritional values for 1 cup of cooked grits (fortified instant semolina prepared with water), according to USDA:
- Calorie: 156 kcal
- Carbohydrate: 36g
- Fiber: 2g
- Total Sugar: 1g
- Added Sugar: 0g
- Protein: 3g
- Total fat: 1g
- Saturated fat: 0g
- Sodium: 0mg
- Iron: 18 mg (100% Daily Value)
Can You Eat Semolina If You Have Diabetes?
It is a myth that people with diabetes cannot eat carbohydrate-rich foods such as semolina. You can also eat grits when you have diabetes — The American Diabetes Association recommends that diabetics fill a quarter of a 9-inch plate with carbohydrate-rich foods by following the Diabetes Plate Method when enjoying meals. Pair these carbohydrate-rich foods with half a plate of non-starchy vegetables and a quarter plate of lean protein foods to slow blood sugar spikes.
On their own, grits contain low amounts of fiber and protein. They can be more or less healthy depending on how you prepare them. Grits are often served with whole milk or cream, butter, cheese, maple syrup, bacon, or fried fish, creating a delicious comfort food like Cheesy Grits with Fried Mushrooms. You can also combine semolina with ingredients such as skim milk, olive oil, fruits and/or vegetables to increase the nutritional value of the dish. Our Shrimp and Grits Stuffed Peppers are a balanced dinner option and diabetes friendly.
Underline
Grits are an easy, versatile dish that can be good for you, depending on the variety you choose and how they’re prepared. To reduce the amount of saturated fat and sodium in your meal and give your grits a nutritional boost, opt for ground grits and replace butter and cream with other healthy toppings like olive oil and fresh whole foods.