Are Old Fashioned Grits Healthy? The Nutritional Differences Explored

December 21, 2025 •

3 min read

According to nutrition experts, the health profile of grits varies dramatically depending on the type and preparation method. This crucial distinction is the key to understanding the question: are old fashioned grits healthy?

Quick Summary

The health benefits of grits largely depend on processing. Stone-ground (old fashioned) grits are a nutrient-rich whole grain, while instant varieties are heavily refined and fortified. Mindful toppings and pairings are essential for a nutritious meal.

Key Points

Whole Grain Base: Old fashioned (stone-ground) grits are a nutritious, unprocessed whole grain, unlike quick or instant versions.
Nutrient-Rich: They naturally contain high levels of antioxidants, B vitamins, and iron, which support eye health, energy, and blood cell production.
Toppings Influence Health: The healthiness of a grits dish is significantly affected by the additions, with fatty or sugary toppings reducing overall benefits.
Fiber for Digestion: As a whole grain, old fashioned grits provide dietary fiber that aids digestion and blood sugar regulation.
Not Inflammatory: Whole-grain corn has been shown to have positive effects on gut health and may even help improve markers of inflammation.
A Balanced Approach: For the healthiest outcome, pair stone-ground grits with lean proteins and vegetables, limiting rich sauces and excess fat.

The Health of Grits Depends on the Grind

Grits, a beloved Southern comfort food, come in several varieties, with the nutritional value differing greatly based on how they are processed. The least processed and most nutritious are stone-ground, often called 'old fashioned' grits. These are milled using a traditional stone mill, leaving the entire corn kernel intact, including the nutrient-dense germ and fiber-rich hull. Conversely, quicker-cooking varieties like instant and quick grits have the hull and germ removed, which strips away much of their natural fiber, vitamins, and minerals. To compensate, manufacturers often enrich these processed grits with synthetic nutrients like B vitamins and iron. Therefore, to get the most health benefits from grits, opting for the stone-ground version is the best choice.

Nutritional Benefits of Stone-Ground Grits

When you choose old fashioned, stone-ground grits, you get a significant nutritional boost from the whole grain. The health benefits are numerous and include:

Rich in antioxidants: Corn contains powerful antioxidants, such as lutein and zeaxanthin, which are particularly good for eye health and may protect against age-related eye diseases.
High in B vitamins: Old fashioned grits are a natural source of B-complex vitamins, including folate, niacin, and thiamine, which are essential for metabolism and energy.
Good source of iron: Grits can help combat iron-deficiency anemia, as they are a source of plant-based iron.
Contains fiber: The fiber content in stone-ground grits promotes digestive health, aids in weight management, and can help regulate blood sugar levels.
Naturally gluten-free: Grits are a suitable alternative for those with celiac disease or gluten sensitivity.

The Healthiest Way to Prepare Your Grits

While the base of stone-ground grits is healthy, the traditional preparations often undermine these benefits. Loading grits with excessive butter, cheese, heavy cream, or sugar can add significant calories, fat, and sodium. For a more balanced and healthy meal, consider healthier preparations:

Use water or low-fat milk: Cook your grits with water, broth, or low-fat milk instead of heavy cream to reduce fat and calories.
Add vegetables: Stir in sauteed onions, garlic, mushrooms, or roasted vegetables for extra nutrients and fiber.
Incorporate lean protein: Pair your grits with a lean protein source like shrimp, beans, or grilled chicken to create a more balanced and filling meal.
Go savory, not sugary: Instead of sugar, use spices like black pepper, paprika, or herbs. For a cheesy flavor without the added fat, nutritional yeast is a great alternative.
Enhance breakfast grits: For a sweeter option, top your breakfast grits with fresh fruit, nuts, and seeds instead of sugar.

Comparison Table: Grits vs. Oats

To further illustrate the nutritional differences, let's compare different types of grits and a popular whole-grain alternative, steel-cut oats.


Feature	Stone-Ground Grits	Instant Grits	Steel-Cut Oats
Processing	Coarsely ground whole corn kernel, least processed.	Highly processed, degerminated corn endosperm.	Whole oat groats cut into small pieces.
Cooking Time	Longest (20-60 minutes).	Shortest (1-5 minutes).	Long (20-30 minutes).
Fiber Content	Highest fiber of grit varieties.	Lowest fiber content, often heavily fortified.	Higher fiber than grits.
Nutritional Density	Highest due to intact germ and hull.	Lower due to removed germ and hull.	High nutritional value.
Glycemic Index	Moderate, especially if fermented or paired with protein.	High, due to heavy processing.	Lower glycemic index than grits.

Are Old Fashioned Grits Inflammatory?

Some sources claim that corn-based products can be inflammatory, but the science doesn't support this claim, especially regarding whole-grain versions like old fashioned grits. In fact, research on whole grains and gut health suggests a positive effect. A study on whole grains found that their consumption increased microbial diversity and improved markers of inflammation. The key is the preparation and the overall diet, not the corn itself. Grits cooked with healthy toppings and as part of a balanced meal are not considered inflammatory.

Conclusion

So, are old fashioned grits healthy? The answer is a resounding yes, when approached correctly. Old fashioned, stone-ground grits offer a nutritious whole-grain base, rich in antioxidants, B vitamins, and fiber. However, their healthfulness is heavily influenced by preparation. While instant grits offer convenience, they are stripped of many natural nutrients. By choosing the less-processed, stone-ground variety and opting for healthy toppings over high-fat and sugary additions, grits can be a delicious and valuable part of a balanced diet.

For more information on the different types and health benefits of grits, you can read more at WebMD's comprehensive guide.

Frequently Asked Questions

The main difference is processing. Old fashioned, or stone-ground, grits are minimally processed whole-grain corn. Instant grits are heavily processed, with the nutrient-rich germ and hull removed to allow for faster cooking.

While the corn itself is not typically considered inflammatory, research shows that whole grains, including stone-ground grits, can positively impact gut health and improve markers of inflammation. How grits are prepared and topped is the key factor.

Yes, people with diabetes can eat grits, particularly stone-ground varieties which have a lower glycemic index than instant types. It's crucial to practice portion control and pair the grits with a source of protein and healthy fats to help manage blood sugar levels.

The color, derived from the corn type, does not significantly impact the overall health benefits. The key determinant of nutrition is whether the grits are stone-ground (whole grain) or highly processed.

Yes, grits made from corn are naturally gluten-free. However, for those with celiac disease or high sensitivity, it is essential to check labels to ensure the product was not cross-contaminated in a facility that also processes wheat.

The healthiest toppings include fresh vegetables, herbs, lean protein like shrimp or chicken, low-fat milk, broth, or nutritional yeast for a savory flavor. For breakfast, fresh fruit, nuts, and seeds are great options.

Both old fashioned grits and steel-cut oats are nutritious whole grains. In general, oatmeal is slightly higher in protein and fiber, while grits contain antioxidants like lutein and zeaxanthin, beneficial for eye health. The health benefits are comparable and depend on the preparation.

Instant grits have vitamins and minerals added back (fortification) to replace the natural nutrients that were removed during the heavy processing, which strips the corn of its germ and hull.