Can A Diabetic Eat Grits?

Grits make an excellent side dish for breakfast, lunch, or dinner. They’re popular in the southern United States and are usually eaten with breakfast. They’re also tasty as a snack! But the question arises: Can people with diabetes consume grits? 

They are not healthy choices because they are high in carbs. But if you are craving it, you can eat it occasionally. You must also examine the preparation methods when you want to eat grits.

People with diabetes are encouraged to consume stone-ground grits with a lower glycemic index. Stone-ground types are people with diabetes or diabetes since they are high in low-fat proteins, healthy fats, veggies, fibre, and other nutrients.

In this article, I will explain the nutritional profile of grits, their benefits and disadvantages, their preparation methods, and how to ( if you want to eat) incorporate them into the diet plan. Keep reading this article to get the answers to all your queries.

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How Are Grits Made?

Grits are a typical Southern meal made from ground, dried maize, notably hominy. Grits are made by eliminating the hard outer husk and germ from the maize kernel and grinding the starchy endosperm into different textures.

There are four kinds of typical grits available for purchase. They differ depending on how they are processed. Based on the amount of fiber, the processing of the grits influences the body’s blood sugar levels. A high fiber intake can help reduce blood sugar levels. Carefully examine the grits’ processing procedures if you are concerned about your blood sugar. 

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Grits are of the following four varieties:

1. Regular

These grits are crushed with the outer coating and germ removed, allowing them to cook faster. They have an extended shelf life, but sadly, much of their nutritional content is lost during processing. Vitamins and minerals are frequently brought back in. Thus, “enriched” may appear on the ingredients list.

2. Stone Ground

These grits are minimally processed and contain the highest fiber. Because dried maize kernels are finely crushed, all whole-grain nutrients, including fiber and B vitamins, are protected. This type has a thicker texture and a distinct maize flavour.

3. Coarse Ground

It is also known as “old-fashioned” and has a larger grain than other varieties. A coarse grind is a bit smaller than an extra coarse grind and has the texture of kosher salt. The grounds are still chunky and are used for brewing methods, including French press and coffee cupping.

4. Hominy

Hominy is made by soaking maize kernels in lime, which softens the outer shells. The outside shell, as well as the fiber, are then removed. The germ is preserved, including nutrients like B vitamins and E.

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The Nutritional Contents Of Grits

Grits are a carbohydrate source with trace levels of protein and fiber. They’re low in fat and high in vitamins and minerals, including B vitamins, iron, and magnesium. However, the nutritional content of grits varies depending on the kind and method of preparation. 

Whole grain, unprocessed grits have more nutrients than refined or quick grits, which frequently lose nutrients during processing. you might say, “Corn is a vegetable.”Aren’t vegetables healthy?”Keep in mind that maize is a starchy vegetable by nature.

In the body, starches degrade rapidly into glucose. This causes your blood sugar to spike quickly (like when you eat white bread or drink a sugary beverage). Starches, such as maize, do not have nearly as much fiber as other vegetables; without it, the bad impact of carbohydrates is magnified.

Furthermore, when corn is turned into grits, the outermost layer of skin containing the most fiber is removed, leaving only the starchy inside. Grits aren’t the ideal way to start (or end) the day for these reasons.

If you’re concerned about receiving enough vitamins and minerals, the same micronutrients in grits can be found in low-carb meals such as eggs, salmon, red meats, and dark green vegetables.

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Carbohydrates Content Of Grits

Grits are derived from maize, a starchy food, and so contain a lot of carbohydrates. One cup of cooked grits contains 24 grams of carbohydrates. Carbohydrates are broken down into sugars that enter your bloodstream during digestion.

Insulin then eliminates these sugars, allowing them to be utilized for energy. People with diabetes, on the other hand, may not make or respond well to insulin and may have potentially severe blood sugar rises after consuming a lot of carbohydrates.

As a result, they should restrict their intake of high-carb foods and strive for meals that balance all three macronutrients — carbohydrates, protein, and fat. However, if you have diabetes, you may still have grits – just keep your servings modest and fill up on them.

What Kind Of Grits Are Healthy?

Stone ground grits are far better. Stone ground grits offer all of the benefits of whole grain; the most widely consumed grits are processed normal and quick grits with fewer fiber, vitamins, and minerals. One cup of water-based instant grits has 2 g of fiber content and 3 g of protein, whereas one cup of cooked rolled oats provides 4 and 6 g of fiber, respectively.

Enriched grits, like other fortified cereals, are a good source of iron, with one serving to provide 100% of the required Daily Value. In the morning, combine them with fruit for maximum absorption—vitamin C aids in the absorption of plant-based iron.

Plain grits are similarly minimal in calories and fat by nature. They are loaded with  B vitamins, including niacin, thiamin, riboflavin, and folate, found naturally in maize kernels or added back after processing. B vitamins support the health of the metabolism, cells, and energy levels. Grits are also high in lutein and zeaxanthin, two beneficial antioxidants to the eyes.

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General Recommendations

How to Add Them Into Diebtics Diet Plan?

  • Grit can become part of a healthy, diabetes-friendly diet when made properly.
  • You should use stone-ground grits since they have more fiber and are less likely to cause blood sugar spikes. You may get it online if you need help locating this type locally.
  • Preparing your grits using water or broth rather than milk and cheese is also critical. While these dairy products are popular additions, they significantly increase the carb level.
  • Spices like garlic may help you produce a tasty dish.
  • However, remember that grits are frequently served in big quantities with high-calorie meals like butter and processed meats.
  • Limit yourself to one or two portions each day while also eating a range of lean meats, healthy fats, vegetables, legumes, and fruits. Avoid processed carbohydrates and sugary meals.

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  • Grits are the source of whole grains. Grits, especially whole grain and stone-ground kinds, can provide whole grains in a diabetic diet. Because whole grains include the complete grain kernel, they are good for your general health and may assist with blood sugar control.
  • They contain fiber ( not much). Fibre can help decrease the absorption of carbs, decreasing blood sugar rises.


  • Grits have a high GI; therefore, eating a lot of them or mixing them with other high-GI meals can cause severe blood sugar rises in people with diabetes. It is critical to consider the whole glycemic load of a grits-containing meal and properly monitor blood sugar levels. The whole glycemic load of a grits-containing meal and monitor blood sugar levels properly.
  • Grits are readily overeaten; bigger servings can increase blood sugar levels and consequent weight gain.


Is Quaker Grits Good For Diabetics?

Nutritionists do not recommend eating it. While they are heavy in carbohydrates and can raise blood sugar levels, if you have diabetes and crave quaker grits, you can consume them in moderation. Just be sure to combine this savoury porridge with low-carb items and to pick less processed, stone-ground types wherever feasible.

Does Grits Raise Blood Pressure?

Yes, because corn is a starchy vegetable and is high in carbs. If you overly eat grits, your blood glucose levels can rise easily.

Can Diabetics Eat Oatmeal?

Yes, people with diabetes can eat oats. They are an easy-to-find whole grain high in fiber and vital minerals, including magnesium, potassium, calcium, phosphorus, zinc, and iron.

Are Grits Bad for Blood Sugar?

Hominy, instant, fast or ordinary grits should be avoided since they significantly raise blood sugar levels.

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Final Words:

Grits should be consumed with caution if you have diabetes. Eat only stone ground variety. Hominy, instant, fast or ordinary grits should be avoided since they significantly raise blood sugar.

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