Corn grits are finely ground bits of corn that are often used in cooking or as a breakfast cereal. A single tablespoon of dry corn grits (9.7 grams) contains approximately 36 calories, making it a relatively low calorie but filling option.

In terms of nutrition, corn grits are a good source of carbohydrates, dietary fiber, and protein. They also contain important vitamins and minerals, such as iron and thiamin. However, it is important to note that some commercial brands may contain added sugars or artificial ingredients, so it is important to read labels carefully.

In this article, we'll explore the nutritional benefits and potential risks of consuming corn grits, as well as some tips for incorporating them into your diet.

What are Corn Grits?

Corn grits are made from dried kernels of corn that have been finely ground into small granules. They are sometimes also referred to as hominy grits or simply grits. Corn grits are a staple food in many parts of the world, including the southern United States and parts of Latin America. They can be used in a variety of dishes, including porridge, puddings, and savory dishes like cornbread and polenta. Traditionally, corn grits are made by soaking whole kernels of corn in an alkali solution, which softens the outer hull and allows the corn to be easily ground. The resulting grits have a slightly sweet, nutty flavor and a coarse texture.

Caloric Content of Corn Grits

As mentioned earlier, a single tablespoon of dry corn grits (9.7 grams) contains approximately 36 calories. When cooked with water or milk, the calorie count will increase depending on the amount of liquid used. If you are trying to lose weight or watch your calorie intake, using corn grits in moderation can be a smart choice as they are relatively low in calories but can help keep you feeling full for longer periods of time.

Corn Grits as a Source of Carbohydrates

Corn grits are primarily made up of carbohydrates, with a single tablespoon containing around 8 grams of carbs. Carbohydrates are an important macronutrient that our bodies use as a source of energy. However, not all carbs are created equal. Corn grits are considered a complex carbohydrate, which means they are digested more slowly and can help keep you feeling full for longer periods of time.

Corn Grits as a Source of Dietary Fiber

Dietary fiber is important for maintaining digestive health and can also help lower cholesterol levels and control blood sugar levels. Corn grits are a good source of dietary fiber, with a single tablespoon containing around 1 gram of fiber. However, it is important to note that most of the fiber in corn grits is removed during processing, so whole grain options may be a healthier choice for those looking to increase their fiber intake.

Corn Grits as a Source of Protein

Corn grits are also a good source of protein, with a single tablespoon containing around 1 gram of protein. However, it is important to note that corn grits do not contain all of the essential amino acids that our bodies need to function properly. For this reason, they should be consumed in conjunction with other protein sources, such as meat, dairy, legumes, or eggs.

Corn Grits as a Source of Vitamins and Minerals

Corn grits contain a variety of important vitamins and minerals, including iron, thiamin, folate, and niacin. Iron is essential for healthy blood cells and can help prevent anemia. Thiamin, folate, and niacin are all B-vitamins that play an important role in metabolism and energy production.

Health Benefits of Consuming Corn Grits

Consuming corn grits in moderation can have several health benefits, including promoting satiety, improving digestive health, and providing important vitamins and minerals. They are also a good option for those following a gluten-free diet or looking to incorporate more plant-based protein sources into their diet.

Ways to Incorporate Corn Grits into Your Diet

There are many ways to incorporate corn grits into your diet. They can be used as a base for sweet or savory porridges, stirred into soups or stews to thicken them up, or used as a crust for savory pies or quiches. They can also be used in a variety of breakfast dishes, such as grits bowls, frittatas, or pancakes.

Potential Risks of Consuming Corn Grits

While corn grits can be a healthy addition to a balanced diet, it is important to watch out for added sugars, artificial ingredients, or excess calories. Processed versions of corn grits can often contain these ingredients, so it is important to read labels carefully and choose whole grain options when possible. Additionally, corn grits may not be a good option for those with celiac disease or gluten sensitivity, as some commercial brands may contain trace amounts of gluten.

Substitutes for Corn Grits

If corn grits aren't your thing, there are plenty of other options available. Polenta, for example, is a similar dish made from coarsely ground cornmeal that can be used in many of the same ways as corn grits. Other options include oatmeal, farina, quinoa, or even cauliflower rice for a low-carb option.