Southern food is widely known as comfort food and for good reason—it's incredibly filling and delicious. While several southern recipes have become famous worldwide, grits are one comfort food that stands out amongst the rest. Easy to make, grits can be enjoyed as a hearty breakfast or savory dinner. Their versatility and mild flavor make it easy to pair with anything. If you recently tried a plate of grits and wondered if this dish can be worked into your healthy lifestyle, we're here to help! Continue scrolling as we dive into the nutritional facts of grits and the many ways that you can use this ingredient.
Are Grits a Popular Dish?
If you didn't grow up on grits, you're not alone. While grits are a staple in the South, they originated in the Native American Muskogee tribes that populated southern states like Alabama, Georgia, Tennessee and Florida. As a result, individuals not from the South, and those who live outside of the United States, are not likely to see grits featured on the weekly menu.
What Are Grits?
Now that you know where grits come from, let's dive into how they're made. Traditional grits are made with whole dried white corn kernels from dent corn. Dent corn is commonly used to make grits, as it has a higher starch content and results in a creamy, soft texture. The corn kernels are then coarsely ground, which helps create the final flavor and texture of the product. So, what is the difference between grits and polenta? The main difference between these two are the region where they're made and the type of corn used.
How to Prepare Grits
Grits are typically simmered in liquid and seasonings while being stirred or whisked to prevent lumps. While you can cook them in water, many prefer a mixture of water and milk or broth (don’t forget a pinch of salt), depending on the end product! While traditional breakfast grits feature just a pat of butter, cheese grits are also incredibly popular. We won’t tell if you go the sweet route, however–a little brown sugar and cinnamon can transform regular grits into a sweet treat! While grits are commonly cooked on the stovetop, they can also be prepared with a slow cooker or multi cooker.
Are Grits High in Carbohydrates?
As mentioned above, grits are made solely from corn—a high starch, high carb food. A typical serving size of our Creamy White Corn Grits contains 32 grams of total carbohydrates. Carbohydrates are an essential part of a balanced diet, and consuming healthy carbs can help provide your body with energy to fuel many crucial functions.
That being said, our bodies are all unique and react to nutrients in different ways. For individuals with diabetes, eating food like grits that are high in carbohydrates may not be the healthiest choice as too many carbs can affect their blood sugar levels and cause them to feel sick.
Additionally, individuals following a low carb diet like a ketogenic diet will also want to avoid grits as the number of carbs in one serving is typically over the recommended daily amount.
Grits Nutritional Profile
Wondering if grits can be incorporated into a healthy, well-balanced diet? Take a look at the nutritional information of grits below to decide if they meet your dietary needs.
Bob’s Red Mill Creamy White Corn Grits Nutritional Information
Serving Size 1/4 cup (40g)
Calories 140
Total Fat 0g
Saturated Fat 0g
Trans fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 32g
Dietary Fiber 1g
Total Sugars 0g
Protein 3g
Vitamin D 0mcg
Calcium 0mg
Iron 0mg
Potassium 53mg
Benefits of Grits
While grits may not be suitable for a low-carb diet, that doesn't mean that you should avoid them altogether. If you're not limiting carbs for health reasons, then eating a plate full of grits boasts some pretty great benefits. Here are a few of the most noteworthy benefits of grits.
Grits Are Made With One Ingredient
There's only one ingredient in grits—corn! A nutritious whole food, when eating grits, you don't have to worry about unhealthy additives or unnatural ingredients. Grits are an easy way to make a healthy dinner in a short amount of time.
Grits Have a Mild Taste
Almost all grits feature a mild flavor that can be mixed with a wide array of ingredients. Combining grits with Gorgonzola to make this Cheesy Casserole, or use them in a recipe like this Barbecue Pot Pie for a genuinely flavorful meal.
Grits Recipes to Make at Home
Eager to start cooking with grits? Continue scrolling to discover a few of our favorite grits-based recipes and how to make them.
Breakfast Corn Grits
Craving grits for breakfast? Luckily grits can be combined with several different ingredients to create a mouthwatering breakfast option that everyone at the table will enjoy. For a breakfast that is both simple and delicious, we recommend making this Basic Recipe for Quick Grits. A Southern breakfast staple, they're an excellent alternative to your typical bowl of oatmeal or cereal. Enjoy them on their own, or serve them alongside eggs and bacon for a more filling meal. Made with just three ingredients—salt, water and our corn Yellow Corn Polenta—this is one recipe you'll find yourself making time and time again. Plus, if you’re looking for a delicious way to add more vegetables to your daily meal, try making these cauliflower grits.
Shrimp and Grits
Now that you know how to make a delicious breakfast of grits and bacon, it's time you learn how to turn those same ingredients into a savory dinner entree. Though grits can be paired with many things, the dinner dish that tops our favorites is Shrimp and Grits. In this meal, rich, creamy grits are topped with tender shrimp and flavorful bacon, creating a truly remarkable plate. So easy to make, it's the perfect recipe to spice up your weekly menu as it's sure to impress everyone you serve it to. Wondering what other seafood recipes you can make with grits? Then you will surely enjoy eating salmon and grits.
Spicy Stewed Beef with Creamy Cheddar Grits
Searching for a meal that you can warm up with? This Spicy Stewed Beef With Creamy Cheddar Grits is just that. In fact, it's a dish so warming that you might have to step outside to cool down. Made with a combination of our Yellow Corn Polenta, cheddar cheese, chuck roast and chipotle peppers, it's loaded with flavor and filling ingredients. Not sure if you can handle the heat? This dish is entirely customizable. If you're worried about the level of spiciness, cut down on the number of chilis used, or replace them with a more mild version—the choice is yours!
White Grits with Feta
We've discussed how to turn grits into a tasty breakfast, lunch and dinner, but there's still one thing missing—brunch! If you're craving grits for brunch, then you're bound to love this White Grits with Feta Recipe. Ideal for mornings when you're in a time crunch, only a few ingredients are needed to create a mouthwatering dish that will leave you and your guests feeling full and satisfied. To make this dish, our White Corn Grits are combined with feta cheese crumbles and sour cream, creating a plate loaded with flavor and texture. Make a plate for yourself, or double up on the recipe and make it the next time you're expecting guests. It's sure to be a hit.
Though grits might not suit those following a low-carb diet, they are an excellent breakfast option for individuals looking to boost their fiber intake. Take a moment to review the information above before trying out one of the recipes for yourself. These grits-based meals will surely earn a spot in your recipe book. Plus, when processed in a gluten free facility, they can safely be enjoyed by individuals with celiac disease and make an excellent gluten free alternative to popular dishes like pasta and cereal.
Suppose, after skimming the nutritional information of grits above, you'd like to learn more about this ingredient and how it differs from other popular corn-based ingredients like polenta. In that case, we recommend reading: What Is the Difference Between Grits and Polenta and Polenta Nutrition Facts. From everyone at Bob's Red Mill, we wish you a healthy and happy day!
Do you enjoy cooking with grits? We'd love to hear about the fun and unique ways you use this ingredient in the kitchen. Share your favorite grits-based recipes with us in the comments below. We can't wait to see what you come up with!
