Grits are a smooth, thick porridge prepared from dried and ground corn cooked in hot water, milk or broth. It is common to have them during breakfast particularly in the southern part of the United States.
Because of their high carbohydrate content, you may find yourself wondering can diabetics eat grits or not.
This article explains whether you can eat grits if you have diabetes.
Grits High in Carbohydrates
Grits are made from corn, this is a vegetable that contains a form of food known as carbohydrates. Carbohydrates are those components in foods that provide energy to the body. Specifically, one cup of cooked grits that costs approximately 242 grams contains approximately 24 grams of carbohydrates.
When you consume food, your body splits these carbohydrates into a type of sugar. This sugar enters your bloodstream. This sugar in the blood is regulated by a hormone in your body called insulin. But for people with diabetes, this does not happen because the body either produces little insulin or none at all. So, when they consume large amounts of carbohydrates, their blood sugar levels may rise and this is not healthy.
That is why people who have been diagnosed with diabetes need to be cautious when they are taking foods with a lot of carbohydrates. Instead, it is advisable for them to take foods that contain carbohydrates combined with proteins and fats.
Nonetheless, it is still possible to eat grits when one has diabetes. All you need to do is be cautious about what and how much you consume. A small portion should be taken and accompanied by other healthy foods so that the blood sugar does not spike too much.
In short, since grits are derived from corn and are high in carbohydrate content, they can cause an increase in blood sugar. Diabetics therefore do not have to cut out grits from their diet but they should take it in moderation and together with other nutritious foods.
Defining the Glycemic Index of Grits
The GI of grits is not a fixed value, but it depends on processing methods The GI of grits is not a set value, but varies with processing. Instant or quick milling, popular in most places, generally contains a higher GI because the germ is usually removed from the corn during production. On the other hand, stone ground grits retain more of the grain composition; therefore, their GI rating is considerably low.
Recent research highlights this variability. Out of a study with 11 healthy adults, tests showed that the milled and fermented corn flour-prepared grits had a moderate GI of about 65 while the non-fermented ones had a GI over 90.
Can Diabetics Eat Grits?
Yes. Why not?
Grits can be incorporated into a diabetic meal plan where the quantity is controlled and certain types of grits are chosen. Keeping portions of grits in check and pairing them with other carbs, fats, and proteins will offset the effects of grits on blood sugar levels.
Also, bear in mind the method of processing the grits that you choose as this may vary their glycemic index.
There are three types of grits, which are categorized to be processed differently and may affect the blood sugar levels. It is recommended that consumers go for grits with high fiber content. Here’s a breakdown:
1. Stone-Ground Grits:
These grits are thicker in texture and recommended for individuals who are type 2 diabetes patients.
2. Hominy Grits
Another choice is hominy grits. It’s made from corn kernels that have been soaked in an alkali solution to remove the shell and germ.
3. Instant, Regular, or Quick Grits
These are ground kernels that have been specially treated to have the outer shell and germ Polish and are easy to cook.
Grits can indeed be consumed in a diabetic meal plan but overall carbohydrates must be controlled. Adding grits to a meal that contains proteins and healthy fats helps in regulating the blood sugar levels. For instance, one can incorporate eggs or bacon into a grits breakfast or have low-fat cheese on grits without the risk of raising the sugar levels.
How to Add Grits Into a Diabetes-Friendly Diet?
The main goal when getting into grits as a part of your diet, is to eat it in a manner that will stabilize your blood sugar levels and overall health.
Here are some tips for adding grits into a diabetes-friendly meal plan:
- Choose Stone-Ground Grits: Buy stone ground grits when you can as they are rich in fiber than other types of grits, and they have a low GI.
- Watch Portion Sizes: Remember to control portion sizes when preparing grits. Avoid taking large portions of carbohydrates to cut on the intake of high amounts of carbohydrates.
- Pair with Protein and Vegetables: Balance your grits with lean protein sources, such as eggs or grilled chicken, and non-starchy vegetables to create a well-rounded meal.
- Limit High-Calorie Additions: Don’t add such ingredients that are high in calorie and carbohydrates like butter or cheese to your grits.
- Experiment with Flavors: Enhance the flavor of your grits with herbs, spices, and low-calorie seasonings instead of relying on high-fat or high-sugar toppings.
Final Verdict
From the above-mentioned information, it is clear that grits can be healthy if consumed under the diabetic diet plan.
Still, they contain many carbohydrates and their consumption can boost blood sugar levels. That is why, as for me, people with diabetes can afford to consume them but in moderation.