In some cases, you may find grits preferable to oatmeal.
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It's a perennial breakfast debate: grits or oatmeal? Both of these whole grains can be part of a balanced breakfast, but which one should you reach for in the morning? The answer depends on the types of health benefits you want.
Grits are a whole grain form of corn made into a porridge. This hearty food is particularly common in the Southern region of the country, where it has been part of Native American culture for centuries and is even the official prepared food of Georgia. It is often eaten as a breakfast food, though you can incorporate it into other meals as well.
Oatmeal is another type of whole grain that many people choose as a breakfast food. Both grits and oatmeal offer unique health benefits as part of a balanced diet. Be sure to review the nutrient content, health benefits and potential drawbacks of each.
Tip
While oatmeal is great for your heart, some versions have too much sugar. Grits can give you an antioxidant boost.
Benefits of Grits vs. Oatmeal
The serving sizes for oats and grits vary depending on the specific variety you choose and how you prepare them. Therefore, it's best to use weight when comparing the nutritional value of both grains. The U.S. Department of Agriculture (USDA) reports that there are 375 calories in 100 grams of rolled oats and 371 calories in the same amount of yellow grits. When it comes to calorie counting, you can eat oatmeal or grits for weight loss.
However, there's more to the grits vs. oatmeal debate than just calorie count. Oatmeal is higher in both fiber and protein than grits. However, grits have more micronutrients like potassium, calcium and vitamin A. Furthermore, each choice offers unique health benefits to consider.
- Help patients with heart disease
- Reduce blood sugar and insulin spikes in people with diabetes
- Ease digestive troubles
The main health benefits of eating grits revolve around the food's high antioxidant content. A study published in the May 2015 issue of the Journal of Liquid Chromatography & Related Technologies found that even though corn goes through a high-temperature extrusion process to become grits, it retains its antioxidant properties.
Antioxidants are thought to have several health benefits. Most notably, the National Cancer Institute states that antioxidants may prevent some of the damage from free radicals. These free radicals are often associated with cancer development.
Consider the Effect of Additives
While there are plenty of benefits of eating grits and oatmeal, there may be some drawbacks, depending on the way you prepare these foods. For example, instant oatmeal packs often contain added sugar. In fact, sugar can be the second ingredient in these packages.
While it can be difficult to avoid all added sugars, too much of this ingredient can cause serious health consequences. Harvard Health reports that a diet high in added sugar can increase your risk of cardiovascular disease. Added sugar may also:
- Be addictive
- Increase the risk for cancer
- Cause weight gain
- Harm the liver
- Hurt your teeth
If you want to include oatmeal in your daily routine, be sure to sweeten it with fruit or other natural sweeteners.
In most cases, grits are not prepared with added sugar. However, people often add butter to this breakfast choice. Butter isn't as bad as it once was thought to be. However, you may want to keep track of how much you consume.
The USDA reports that salted butter has 100 calories in just 1 tablespoon, so keep that in mind if you eat grits for weight loss. Furthermore, the American Heart Association recommends getting only about 5 to 6 percent of your calories from saturated fats like butter.
FAQs
Oatmeal has more fiber and protein, grits have more iron and B vitamins. However, oatmeal has a lower glycemic index. So for blood sugar control, oatmeal could be a better option. But when balanced right, both oatmeal and grits can fit into a healthy diet.
Are there any health 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.
What is a healthier version of grits? ›
Try to get stone-ground grits, as these are harder for the body to break down, which prevents a blood sugar spike. This makes it a healthier complex carbohydrate. I like to serve this meal with sauteed breakfast sausage, tomato, and spinach. It is a great option for a healthy and rich breakfast on weekends.
Why do bodybuilders eat grits? ›
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!
Do grits raise your blood sugar? ›
Grits are a creamy Southern dish made from ground corn. While they're high in carbs and can increase blood sugar, you can eat them in moderation if you have diabetes. Just be sure to pair this savory porridge with healthy, low-carb ingredients and choose less processed, stone-ground varieties when possible.
Can you eat grits with high blood pressure? ›
Opt for whole grains such as 100% whole wheat bread and pastas, oatmeal, brown rice, quinoa, and stone-ground grits. If you have white rice, be sure to include vegetables at your meal.
Are stone-ground grits better than old fashioned grits? ›
Stone-ground grits, made from whole corn kernels, contain more vitamins and minerals than regular, highly processed grits. The corn kernel pericarp and germ are removed, leaving just the starch when processing quick, instant, or regular grits.
Are grits healthier than rice? ›
Grits contain more vitamins, minerals, and antioxidants than rice which can help to reduce the risk of heart disease, type 2 diabetes, anemia, and some cancers. They are also high in multiple B-complex vitamins including folate, niacin, pyridoxine, riboflavin, and thiamine.
Which is better yellow or white grits? ›
There is a cultural bias for white food, but it goes beyond that. It's the dividing line between older farm-raised varieties and industrial.” Today many chefs use yellow grits for a slightly cornier flavor, and white for a milder taste.
Are grits a Superfood? ›
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.
The high fiber content in grits can promote regular bowel movements and alleviate symptoms of constipation, particularly in individuals with IBS-C. Fiber acts as a bulking agent in the digestive system, adding bulk to the stool and facilitating its passage through the intestines.
Are grits carbs or protein? ›
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.
What is better than oatmeal? ›
Quinoa. With its nutty taste, quinoa can provide you with plenty of protein and flavor in an oatmeal alternative. In addition to its impressive protein content, quinoa is loaded with fiber, iron, magnesium, and folate ( 3 ). Best of all, quinoa oatmeal can be super easy to make.
Are instant grits as healthy as regular grits? ›
It lacks flavor, texture, and nutrients
Quick grits are then precooked and dehydrated, which is why they can be quickly recooked as instant grits. However, because of the many levels of processing, instant grits lack not only the nutrients of ground whole corn, but also their flavor and texture.
Is cream of wheat more like oatmeal or grits? ›
While the term "grits" is the name of a food, "Cream of Wheat" is actually the name of a brand and product. Like grits, Cream of Wheat is an American style of porridge, served as a hot breakfast cereal similar to oatmeal. But unlike grits and oatmeal, Cream of Wheat is made from ground wheat.
Are grits better with salt or sugar? ›
In Down-Home Wholesome, Danella Carter describes eating grits at “dinnertime, with a little butter and salt, usually beside a plate of fish.” She also cautioned against taking shortcuts. “It's best to avoid the instant or quick grits unless, of course, you don't mind the lack of texture.”
