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Grits are hands down the most celebrated porridge dish, particularly beloved in South America. This dish is made up of ground corn and is cooked in salted warm milk or water. Not only does it provide a comforting start to the day but it also gives us vitamins, minerals, and antioxidants. Grits can also be consumed by people with gluten intolerance.
However, since grits are low in sugar but high in carbs due to the presence of corn in the dish, individuals with diabetes might wonder if they can enjoy this dish. The answer is yes, diabetics can eat grits but they should do so with awareness of the type and quantity consumed. 242 grams of grits contain 24 grams of carbs.
During digestion, before entering your bloodstream carbohydrates break down into sugar molecules. Diabetics have insufficient insulin production, so when they consume something sugary their blood sugar levels can dangerously elevate, as their bodies struggle to manage insulin production and response effectively.
Eating foods high in carbohydrates can be problematic for diabetics. However, balancing your diet with foods high in protein, fat, and fiber, while eating grits in moderation is an effective way to minimize their effects on blood sugar levels.
Can Diabetics Eat Grits?
Grits differ by the amount of fiber present in them. Three main types of grits are commercially available, grits vary depending upon their processing methods. A diabetic should buy grit with high fiber content as fiber helps in lowering blood sugar levels. Diabetics should consider the processing method of grits before buying them.
There are three main types of grits:
- Stone-ground: Stone-ground grits are coarsely ground from whole dried corn, preserving the natural oils and flavors. They offer a rich, hearty texture and are often considered the most flavorful type of grit. These are the best choice for diabetics as they contain more fiber and are less processed.
- Hominy: These are made from corn kernels and soaked in an alkaline solution, to remove the outer shells, generally regarded as safer than the instant and quick grits.
- Quick, Regular, and Instant: These are highly processed and can dangerously spike up blood sugar levels. These are processed to cook faster within 5-10 minutes. The ground kernels are processed to remove the outer shell and the germ.
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What Is The Glycemic Index of Grits?
- The glycemic index is a system that ranks the rate at which food containing carbohydrates raises blood glucose levels.
- Foods having a GI of 55 or less are regarded as safe as they digest slowly.
- Food having a GI of 56-69 causes a moderate increase in blood sugar levels.
- Food having a GI of 70 or more is easily digested and spikes up blood sugar levels very quickly.
- White bread, cereals, potatoes, and soft drinks have a very high glycemic index and spikes blood sugar levels quickly. The glycemic index of grits varies according to the processing method.
- Stone-ground grits have a low glycemic index. On the other hand, regular grits have a moderate level of glycemic index, and instant grits have the highest GI as they are pre-cooked and processed before being packed and sold in the market.
Nutritional Benefits of Grits
1. Carotenoids and Polyphenols:
These plant complexes found in corn help regulate the immune system and act as antioxidants, reducing cellular harm.
2. Health Benefits:
A diet high in antioxidants can decrease the risk of several heart ailments, cancer, infections, and other health problems.
3. Iron Content:
Whole grain and enriched grits are proper resources of iron, helping to prevent iron deficiency anemia, mainly in menstruating individuals, kids, vegetarians, and common blood donors.
4. Antioxidant-Rich:
Grits include antioxidants consisting of lutein, zeaxanthin, caffeic acid, four-OH benzoic acid, and syringic acid, which prevents cells from getting damaged from free radicals.
5. Safe for Gluten Sensitivity:
Grits are certainly free from gluten, making them appropriate for humans with celiac sickness or non-celiac gluten sensitivity.
6. Iron Deficiency
Grits help overcome iron deficiency, high folate content present in grits helps to produce more red blood cells, eventually aiding anemia.
Grits offer numerous nutritional benefits including vitamins, minerals, and antioxidants. However, grits differ in type and the way they are processed. Diabetics need to be mindful of the type and quantity of grits they consume. Stone-ground grits, with more fiber and a lower glycemic index, are a better way to manage blood sugar levels compared to fast regular, or instant grits. It is advised to balance grits with more protein, fat, and fiber foods. By choosing the right grits and using them in moderation, diabetics can enjoy this healthy snack while maintaining healthy blood sugar levels.
