If you are from the South, grits are a go-to breakfast item. A dearly beloved comfort food as versatile as it is humble. But not everyone knows what exactly grits are. Because of this, some might be weary if following certain dietary restrictions, especially those following a gluten-free diet. Are grits a gluten-free food?
Yes, Grits are naturally gluten-free because they are made from corn. The biggest concern for grits containing gluten is if it is contaminated during the production processes or a gluten-containing ingredient was added. Always check the ingredients list as well as the allergy information on the food label. The best gluten-free alternative to grits is rice grits.
Not that we know they are approved for a gluten-free diet, let’s take a deeper look into what grits are and the different varieties available to us. Ready to dig in?
Contents
What Are Grits?
Grits are a type of porridge made from ground corn, most commonly dent corn. There are other forms of grits made from different corn, such as hominy grits made from hominy corn soaked in an alkaline solution. Heirloom grits are made from different varieties that may vary in color, such as blue or red. They come in stone ground, quick cooking, and instant varieties Grits are mild in flavor and each varieties have subtle taste changes. Because of its neutral taste, it’s often flavored with salt and butter.
Grits are a common staple in the American South as a breakfast item. Other popular grits dishes include shrimp and grits, cheese grits and grits and eggs. They are versatile and go well with sweet or savory dishes. They are often compared to polenta, which is a finer milled yellow cornmeal. Grits have also been made from other foods aside from corn, such as rice grits.
Varieties of Grits
- Stone Ground Grits – Also known as old fashioned grits, stone ground grits are ground with the germ included. The corn is dried and then coarsely ground between two stones resulting in a more flavorful variety with a coarser texture. They are the least processed form of grits; therefore, they are more perishable.
- Quick Cooking Grits –Quick cooking grits are finely milled to allow them to cook more quickly, within about 5 minutes. Regular grits are milled with a medium grind, these take twice as long to cook.
- Instant Grits – Instant grits are a precooked and dehydrated variety. Like instant oatmeal, you simply add water and rehydrate it during cooking. These often come in an easy, single serve packet and are a quicker alternative to regular, or even quick cooking, grits.
- Hominy Grits – Hominy grits are made from hominy corn that has been soaked in an alkaline solution so that the hull can be removed. The kernels are then dried and stone ground. You can also purchase hominy on its own in ready-to-eat cans, a common addition to soups and salads.
Are Grits Healthy?
Regular and instant grits are the most consumed varieties of grits. However, stone ground is the most nutrient dense. When looking at the difference, stone ground is similar in comparison to choosing a whole grain bread over white. This is because the stone ground grits contain all the natural components of the corn and is higher in nutrients and fiber.
Most grits are enriched after processing, this adds valuable nutrients such as iron and B-vitamins back into them. In fact, a serving of enriched grits contains 100% of your daily need for iron, an essential nutrient for your red blood cells. B-vitamins, such as niacin, thiamine, riboflavin, and folate, are added back after processing as well. These nutrients are important in the function of our metabolism.
Grits are rich in the antioxidants, lutein and zeaxanthin, which help to protect against free radicals and are especially important for eye health. In fact studies have shown these antioxidants can help to prevention certain eye diseases and degenerative disorders, such as cataracts [1, 2].
Grits are naturally low in calories and fat but that is only if they are consumed plain. Butter and cheese are common additions to grits, which increases the sodium, fat, and calorie content greatly. Because grits are often a side item or something that is consumed with other foods, its nutritional value will vary depending on what it is eaten with.
Do Grits Have Fiber?
All forms of grits, including rice grits, contain some fiber. Still, stone ground grits contain the highest amount of fiber. At about 8 grams of fiber per 1-cup compared to only 4g in 1-cup of rice, hominy, or instant varieties of grits.
Grits contain a mixture of both soluble and insoluble fiber. Soluble fiber dissolves in water and help to add bulk to our stool. It is most well-known for its heart health properties because of its ability to bind to cholesterol and remove it from the body, lowering heart disease risk. Insoluble fiber is indigestible and help to prevent conditions such as constipation by increase intestinal transit time. This type of fiber can help to prevent risk for developing diverticular disease.
To boost fiber intake of your grits, choose stone ground and add high fiber foods with it, such as nuts and seeds or fruit.
Can Grits be Frozen?
Yes, grits can be frozen after they are cooked. Once you remove them from the freezer, you can place them on the stovetop to be reheated for best results. You can also reheat them in the microwave, although some say the texture does not remain quite the same. That said, it is a lot faster. To do this add a little bit of water or broth to the frozen grits and microwave for 30-second intervals until desired temperature is achieved, mixing every 30-seconds.
For those who make full sides, such as cheese grits, or a casserole with grits as the base, it can also be reheated in the oven. Simply place the oven temperature at 350 degrees Fahrenheit and heat covered to avoid letting them dry out. The timing depends on the amount of grits, it’s best to check every 5-10 minutes to avoid overcooking.
Nutrition Facts for Grits
Stone Ground
Ingredients:
- Unenriched stone ground corn
Nutrition Facts (per ¼ cup):
- Calories 120
- Fat 1.5g
- Saturated fat 0g
- Sodium 10mg
- Carbohydrates 25g
- Sugar 0g
- Added sugar 0g
- Fiber 2g
- Protein 3g
Quick Cooking
Ingredients:
- Degerminated white corn grits
- Niacinamide
- Reduce iron
- Thiamine
- Riboflavin
- Folic acid
Nutrition Facts (per ¼ cup):
- Calories 130
- Fat 0.5g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 29g
- Sugar <1g
- Added sugar 0g
- Fiber 2g
- Protein 3g
Instant Grits
Ingredients:
- Specially processed degerminated white corn grits
- Salt
- Sodium carbonate
- Reduced iron
- Niacin
- BHT and Citric acid (as preservatives)
- Thiamine mononitrate
- Riboflavin
- Folic acid
Nutrition Facts (per 1-packet/28g):
- Calories 100
- Fat 0g
- Saturated fat 0g
- Sodium 310mg
- Carbohydrates 22g
- Sugar 0g
- Added sugar 0g
- Fiber 1g
- Protein 2g
Hominy Grits
Ingredients:
- White degermed ground corn
- Niacin
- Ferrous sulfate
- Thiamine mononitrate
- Riboflavin
- Folic acid
Nutrition Facts (per 1-ounce):
- Calories 140
- Fat 0.5g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 31g
- Sugar 0g
- Added sugar 0g
- Fiber 1g
- Protein 3g
Grits Versus Polenta
Grits and polenta are both made from ground corn. Although polenta originates from Italy, it is made with yellow corn whereas grits are often made with white corn. Polenta tends to have a chewier texture than grits. Other than that, they are quite similar
Nutrition Facts for Polenta
Ingredients:
- Cornmeal
Nutrition Facts (per 3-tablespoons):
- Calories 110
- Fat 1g
- Saturated fat 0g
- Sodium 10mg
- Carbohydrates 23g
- Sugar 0g
- Added sugar 0g
- Fiber 2g
- Protein 2g
Alternative to Corn Grits
For those who are looking for the comfort and joy that grits bring but don’t want to consume corn, why not try out rice grits. These are a delicious alternative to regular grits that are also gluten-free. They are similar in calories and carbohydrates compared to grits and they come in brown rice varieties that provide whole grains like stone ground grits do.
Delta Blues Rice Brown Rice Grits
Ingredients:
- Mississippi long grain brown rice
Nutrition Facts (per ¼ cup):
- Calories 170
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 37g
- Sugar 0g
- Added sugar 0g
- Fiber 1g
- Protein 3g
HighKey Snacks Keto Breakfast Cereal – Low Carb Food – Oatmeal & Grits Substitute
Ingredients:
- Coconut
- Hemp seeds
- Pecans
- Instant micellar casein
- Sunflower seeds
- Erythritol
- Stevia extract
- Monk fruit extract
- Chia seeds
- Flaxseed meal
- Natural maple flavor
- Hydrolyzed collagen
- Sea salt
Nutrition Facts (per 1/3 cup):
- Calories 170
- Fat 014g
- Saturated fat 4.5g
- Sodium 125mg
- Carbohydrates 9g
- Sugar 1g
- Added sugar 0g
- Sugar alcohol 4g
- Fiber 4g
- Protein 9g
Bob’s Red Mill Gluten Free Mighty Tasty Hot Cereal
Ingredients:
- Whole grain brown rice
- Corn
- Whole grain sorghum
- Whole grain buckwheat
Nutrition Facts (per ¼ cup):
- Calories 170
- Fat 0.5g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 38g
- Sugar 0g
- Added sugar 0g
- Fiber 3g
- Protein 4g
Related Questions
Are Grits Keto?
Neither corn, nor rice grits, are considered keto-friendly. Both corn and rice contain high amounts of carbohydrates, between 25-30g per ¼ cup serving. Those on the keto diet are to restrict their carbohydrates to no more than 50 grams per day or less. Some keto diets restrict to even lower, at no more than 20-30 grams per day.
So Grits are Completely Off-Limits on Keto?
Because these are a high carbohydrate food, they are not considered keto friendly. However, if someone did have them on the keto diet this would be the only carbohydrate they could have for the day, depending on the serving. You can also try a low carb grits recipe instead!
Are Grits Whole Grain?
Stone ground grits quality as a whole grain. This is because the entire kernel is ground, and they are not processed heavily like other varieties. Only the stone ground qualifies for this, similar to whole grain bread versus white bread or brown rice versus white rice. Stone ground grits, like other whole grain foods, contain more nutrients and fiber than their processed counterparts.