Grits are a creamy, thick porridge that can be made with hot water, milk or broth. Grits are made from corn that has been dried and ground into a powder.
Breakfast is the most popular time for consumption of these items, which are highly consumed per capita in the southern states of the United States.
Do grits have a lot of carbohydrates?
Grits have a high carbohydrate content, so you might be wondering if you can include them in a diabetic diet. Because starchy maize is used to make grits, they are high in carbs.
After being broken down during digestion, carbohydrates become sugars and enter the bloodstream. The hormone insulin then eliminates these sugars, allowing the body to use them to produce energy.
Grits and Diabetes
But because people with diabetes cannot produce insulin or use it correctly, they may experience potentially dangerous spikes in blood sugar after consuming a high-carbohydrate meal.
Therefore, it is advised that people reduce their consumption of large amounts of foods high in carbohydrates and instead make an effort to consume meals that balance the three macronutrients—carbohydrates, protein, and fat.
You can still eat grits if you have diabetes, but you should limit how much you eat and eat lots of other healthy meals to lessen the effect grits have on your blood sugar levels.
Read Also: 30 Recipes for Diabetes-Friendly Snacks
How to prepare grits
If made and cooked correctly, grits can be a part of a nutritious, diabetes-friendly diet. Stone-ground grits are a good option because they contain more fibre and are less likely to spike your blood sugar.
Furthermore, it is imperative that you boil your grits in water or broth instead of milk and cheese. Even though these dairy products could be well-liked additions, adding them will raise the dish’s carbohydrate content.
You can still cook delicious food with little time on your hands by using spices like garlic. But keep in mind that large portions of grits are typically served alongside high-calorie foods like processed meats and butter.
Try to limit your intake to one or two servings, and make sure the remainder of your diet is made up of a variety of fruits, vegetables, legumes, lean proteins, and healthy fats. It is essential for you to avoid processed carbs and sugary foods if you have diabetes.
What Is Grits’ Glycemic Index?
The glycemic index number of a dish tells you how much it will increase your blood sugar levels after you eat it. A percentage is used to express this figure.
The lower the number on an index, the less likely it is to have an impact on your body. A food is deemed low glycemic index if its score on the glycemic index scale is between 51 and 69, according to the American Diabetes Association.
You don’t have to worry too much about low-glycemic foods affecting your blood sugar levels if you have diabetes because you can include them in your diet.
Grits are largely made of carbs; based on instant grits, 100 grammes of grits typically contain 12 grammes of carbohydrates. Grits have a glycemic load (GL) of 14, which is regarded as high, and a glycemic index (+69). These figures indicate that grits will probably raise your blood sugar levels because they are higher than average.
Grits should be avoided if you have diabetes, or you should only eat them sparingly when under a doctor’s care. Make sure your meal has both fat and protein when you use this item.
When eating grits, it is imperative to have high-fiber meals. You may ensure that your blood sugar levels remain within normal ranges by doing this.
Is it possible to consume Grits if you have diabetes?
Indeed. Grits are an option, but to minimise their effect on your blood sugar, you must choose them wisely, restrict how much you consume of them, and try to balance them with other carbohydrates, fats, and proteins. You also need to consider the grits’ processing method when deciding whether or not to eat them.
Grit variants are in three main varieties that can be bought. Depending on the methods utilised to produce them, they change. Grits may have varying effects on blood sugar levels in the body depending on the amount of fibre they contain and how they were processed. Take into consideration the grits’ processing methods as a great practice if you are concerned about your blood sugar level.
The best grits to choose are those with more fibre. The most popular varieties are listed below:
1. Stone-ground
When employing stone-ground grits, the results are fairly coarse. You ought to choose this option if you have diabetes.
2. Hominy
Corn kernels, which are used to make hominy, are first steeped in a very alkaline solution to eliminate the kernel’s germ as well as outer shell. From there, hominy is made from corn kernels.
3. Immediate, typical, or rapid
They are always ground kernels that have undergone a thorough treatment to eliminate the germ and outer shell of the kernel.
As such, people with diabetes can eat grits; nonetheless, it is important to consider the entire amount of carbohydrates in any dish. The goal when eating grits is to balance them with foods that are high in fat and protein.
For example, if you frequently eat grits for breakfast, you might want to think about adding some eggs or bacon to the dish to increase its carbohydrate content. Additionally, you may pair your grits with low-fat cheese, which has no carbs. This will be a great way for you to continue ingesting healthy fats without throwing off the balance of your diet.
In summary
Southerners traditionally consume grits, which are made from ground maize. People with diabetes are permitted to eat them in moderation despite the fact that they are high in carbohydrates and may elevate blood sugar.
Just make sure to pair this tasty oatmeal with foods high in healthy fats and low in carbohydrates; if at all possible, choose products that are less processed and stone-ground. The ideal strategy is to only take grits very cautiously if you have diabetes.
Eat just those varieties that were ground into a stone. Grits of any kind other than stone ground—instant, fast, or regular—should be rigorously avoided at all times due to their strong blood sugar-raising effect. If you truly must have grits, you should keep an eye on your blood glucose levels.
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