Does Grits Raise Your Cholesterol? The Truth Behind This Southern Staple

December 18, 2025 •

4 min read

According to the USDA, a standard cup of cooked, enriched grits contains 0 mg of cholesterol and only trace amounts of fat. This fact is a great starting point for understanding the core of the matter: does grits raise your cholesterol, or is it how they are prepared?

Quick Summary

Plain, cooked grits are naturally cholesterol-free and low in fat, posing no risk to cholesterol levels on their own. The danger comes from unhealthy, high-fat additions like butter, cheese, and cream.

Key Points

Plain Grits Are Naturally Cholesterol-Free: Cooked grits, without high-fat additives, contain no cholesterol and are low in fat.
Unhealthy Toppings Are the Culprit: The risk to your cholesterol comes from additions like butter, cream, and cheese, not the grits themselves.
Fiber Helps Manage Cholesterol: The fiber found in grits, particularly stone-ground varieties, can help lower LDL ('bad') cholesterol.
Preparation is Key for Heart Health: Opt for cooking grits with water or low-sodium broth and season with herbs, spices, or healthy oils.
Enriched Grits Offer Valuable Nutrients: Many grits are fortified with essential B vitamins and iron, supporting overall health.
Choose Healthier Additions: Boost your grits' nutritional value by adding vegetables, lean proteins, or heart-healthy fats like avocado.

The Low-Down on Grits and Cholesterol

For generations, grits have been a beloved Southern staple, but their reputation has sometimes been clouded by concerns over saturated fats and cholesterol. The good news is that these concerns are largely misplaced when it comes to the grain itself. The real issue lies in how they are prepared and the additional ingredients used. By understanding the core nutritional profile of grits, you can continue to enjoy this comforting food while maintaining a heart-healthy diet.

The Grits Itself: A Clean Slate

At its heart, grits is simply a porridge made from dried, ground corn. In its purest, unprocessed form, it is naturally very low in fat and contains absolutely no cholesterol. When cooked with just water, a serving of enriched, cooked grits contains minimal calories and fat, making it an excellent canvas for a nutritious meal. Enriched grits are even fortified with valuable nutrients, such as B vitamins (like folate and thiamin) and iron, which support energy metabolism and help prevent iron deficiency anemia.

The Real Culprit: Unhealthy Additions

The heart health of a grits meal shifts dramatically with the ingredients you add to it. A traditional recipe might call for generous amounts of butter, heavy cream, and processed cheese to achieve a rich, creamy texture. These additions are loaded with saturated fat and sodium, which are the true culprits behind elevated LDL ("bad") cholesterol levels. Regularly consuming grits prepared this way, especially when paired with other high-fat items like bacon or sausage, can contribute significantly to high cholesterol and an increased risk of heart disease over time. The key takeaway is to focus on the overall meal composition, not just the base ingredient.

The Power of Dietary Fiber

While plain, cooked grits contain a modest amount of dietary fiber, choosing stone-ground varieties can offer slightly more. Fiber, particularly soluble fiber, plays a significant role in managing cholesterol levels. It binds to cholesterol and its precursors in the digestive system, preventing absorption and helping to remove them from the body. Incorporating more fiber-rich foods into your diet is a cornerstone of a heart-healthy eating pattern. You can easily increase the fiber content of your grits by stirring in other ingredients like legumes, vegetables, or nuts.

Choosing the Right Type of Grits

Not all grits are created equal. The level of processing can affect their nutritional profile. Instant and quick-cooking grits are more processed, which can strip away some of the natural fiber and nutrients found in the whole corn kernel. Stone-ground grits, on the other hand, are less processed, offering a more rustic texture and retaining more of the corn's inherent goodness, including fiber and minerals. For the most nutritional benefit, seeking out stone-ground or minimally processed grits is the best option.

Healthy Grits Preparation vs. Unhealthy Preparations


Feature	Heart-Healthy Grits	Traditional High-Fat Grits
Cholesterol	0 mg	High due to additives
Saturated Fat	Low/Minimal	High due to butter, cream, cheese
Sodium	Low/Minimal	High, especially with cheese and cured meats
Toppings	Vegetables, herbs, spices, olive oil, lean shrimp	Bacon, sausage, heavy cream, processed cheese
Flavor	Naturally savory or lightly sweetened	Rich, creamy, fatty, salty
Preparation Method	Cooked with water or low-sodium broth	Often cooked with milk/cream and butter
Overall Impact	Contributes to a heart-healthy diet	Can contribute to high cholesterol over time

How to Prepare Your Grits for Optimal Heart Health

Here are some simple steps to transform your grits into a heart-healthy meal:

Swap saturated fats: Instead of butter and cream, try using a splash of olive oil, avocado oil, or a low-sodium vegetable broth for a rich and flavorful base.
Embrace herbs and spices: Season your grits with fresh herbs like chives or parsley, and spices such as black pepper, paprika, or garlic powder to add flavor without excess sodium.
Add colorful vegetables: Stir in sauteed spinach, roasted bell peppers, mushrooms, or onions to increase fiber and nutrient content. A mix of colorful vegetables aligns with the Heart Foundation's recommendations for a heart-healthy eating pattern.
Integrate lean protein: For a filling and healthy meal, top your grits with lean protein like grilled shrimp, baked chicken, or black beans.
Boost with healthy fats: Stir in a few slices of avocado or a sprinkle of toasted nuts for healthy monounsaturated and polyunsaturated fats, which can help lower LDL cholesterol.

Conclusion: Mind Your Toppings, Not Just Your Grits

In summary, the question of "Does grits raise your cholesterol?" has a clear answer: the grain itself does not. The inherent nature of grits is a nutritious, cholesterol-free foundation for a meal. The rise in cholesterol risk is almost always a direct result of the high-fat, high-sodium ingredients that are often added during preparation. By making conscious and healthier choices with your toppings and cooking methods, such as swapping butter for olive oil or adding vegetables, you can confidently enjoy grits as part of a balanced, heart-healthy diet.

For more information on heart-healthy eating, consult reputable sources like the Cleveland Clinic website.

Frequently Asked Questions

Both grits and oatmeal can be part of a heart-healthy diet, but oatmeal generally has more soluble fiber, which is particularly effective at lowering cholesterol. Grits are a healthy choice when prepared correctly, but for maximum cholesterol-lowering power, oatmeal may have an edge.

For a heart-healthy breakfast, top your grits with low-sodium, low-fat additions. Consider fresh vegetables like sauteed spinach, mushrooms, or bell peppers. You could also add lean protein like grilled shrimp or black beans, or a sprinkle of nuts or seeds.

Yes, you can eat grits with high cholesterol, but it is crucial to focus on the preparation. Stick to plain grits cooked in water or broth and avoid high-fat ingredients like butter, cheese, and cream. Healthy toppings will make them a better choice for managing cholesterol.

Stone-ground grits are made from whole corn kernels that are ground between two stones, leaving the germ and hull largely intact. This process results in a higher fiber content and a more complex flavor. Regular grits are more refined, have a finer texture, and cook faster.

Instant grits do not contain cholesterol, but they are more heavily processed and may contain less natural fiber than stone-ground varieties. Their high glycemic index means they can cause a quicker rise in blood sugar, so it's best to consume them in moderation if you are concerned about metabolic health.

The dietary fiber, especially soluble fiber, in grits and other whole grains, can help lower cholesterol. It works by binding to cholesterol in the digestive tract, which prevents it from being absorbed and instead helps remove it from the body through waste.

To maintain a heart-healthy meal, avoid or limit toppings high in saturated fat and sodium. This includes large amounts of butter, heavy cream, full-fat cheese, bacon, and processed sausage.