What do grits do to the body? A nutritional breakdown

December 9, 2025 •

3 min read

According to the National Nutrition Council, grits contain more vitamins, minerals, and antioxidants than white rice, which can help reduce the risk of heart disease and type 2 diabetes. The impact of what do grits do to the body depends heavily on their processing method and how they are prepared, offering a surprising range of health outcomes.

Quick Summary

This article explores the effects of grits on the body, detailing their nutritional content, health benefits, and potential drawbacks. It discusses the differences between stone-ground, hominy, and processed varieties, and how common preparation methods can alter their nutritional value. The article also provides guidance on incorporating them into a healthy, balanced diet.

Key Points

Nutrient-Density Varies: The health benefits of grits depend heavily on the processing; stone-ground versions are more nutritious.
Antioxidant Power: Grits contain lutein and zeaxanthin, which protect eye health by combating free radical damage.
Digestive Benefits: Whole-grain grits are a good source of fiber, which aids digestion and promotes a healthy gut.
Blood Sugar Considerations: Processed grits can spike blood sugar, but pairing them with protein and fat can help manage glycemic response.
Impact of Preparation: Add-ons like butter, cheese, and cream can increase calories and unhealthy fats, while healthy additions like herbs and lean protein enhance nutritional value.
Good Source of Iron: Enriched varieties provide a significant source of iron, which is important for red blood cell production.
Energy Source: Grits provide complex carbohydrates for sustained energy.

Nutritional Profile and Health Benefits

Plain grits, made from ground corn, offer a nutritional foundation that can be either robust or minimal, depending on how they are processed. Whole-grain, stone-ground grits are the most nutrient-dense variety, as they retain the corn kernel's germ and hull. This means they are higher in fiber, which is crucial for digestive health, and contain a richer profile of naturally occurring vitamins and minerals. Quick, regular, and instant grits, on the other hand, undergo significant processing that strips away these nutritious components.

Impact of Grits on the Body's Systems

Digestive Health

Whole-grain grits are a good source of dietary fiber, an indigestible carbohydrate. Fiber adds bulk to stool, which helps prevent constipation and promotes regular bowel movements. This contributes to a healthier gut microbiome and can also help you feel full longer, which is beneficial for weight management. The processing of instant and quick-cooking varieties removes much of this beneficial fiber, reducing their positive impact on digestion.

Eye Health

Grits contain powerful antioxidants, including lutein and zeaxanthin, which are highly beneficial for eye health. These carotenoids accumulate in the retina and protect the eyes from damage caused by free radicals and high-energy light, such as blue light. Consuming foods rich in these compounds can help reduce the risk of age-related macular degeneration (AMD) and cataracts.

Blood Sugar Management

For individuals concerned with blood sugar levels, the type of grits and preparation method are critical. Some studies have found that high-quality protein maize (QPM) grits have a lower glycemic response compared to milled rice, making them a potentially better option for managing blood sugar. However, processed grits, especially those cooked with added sugars and fats, can cause blood sugar spikes. Pairing grits with protein and healthy fats, like eggs or avocado, can help mitigate this effect.

List of Key Nutrients in Grits

Iron: Essential for red blood cell production and preventing iron-deficiency anemia. Many enriched varieties are a significant source of iron.
B Vitamins: Grits are a good source of B vitamins, including folate, thiamine, and niacin, which are vital for metabolism and cellular energy.
Antioxidants: The presence of compounds like lutein and zeaxanthin provides protection against cellular damage.
Complex Carbohydrates: Provides a steady source of energy for the body.

The Role of Preparation and Type

Comparison Table: Grits Varieties


Feature	Stone-Ground Grits	Quick/Regular Grits	Hominy Grits
Processing	Least processed; whole kernel ground.	Germ and hull removed; finely ground.	Processed with an alkali solution; hull removed.
Nutrient Density	Highest; rich in fiber, B vitamins, and antioxidants.	Lower; often enriched with synthetic vitamins post-processing.	Lower fiber than stone-ground, but retains some nutrients; niacin made more bioavailable.
Cooking Time	Longest; requires more time to cook thoroughly.	Shorter; cooks faster due to finer grind.	Varies, but generally less than stone-ground.
Flavor/Texture	Heartier texture and stronger corn flavor.	Finer, softer texture; milder flavor.	Unique flavor due to nixtamalization process; can have a chewier texture.

The Impact of Added Ingredients

While plain grits are a low-fat, low-calorie dish, the common additions can dramatically change their effect on the body. Adding large amounts of butter, cheese, cream, or sugary syrups can significantly increase the calorie, fat, and sodium content, negating many of the inherent health benefits. For a healthier option, consider preparing them with water or low-sodium broth and adding herbs, spices, or vegetables for flavor. Pairing grits with lean proteins like shrimp or eggs can also create a more balanced and satiating meal.

Conclusion: Optimizing Grits for Health

In essence, what do grits do to the body is a nuanced question with an answer that depends on how they are sourced and prepared. Opting for whole-grain, stone-ground grits offers the most nutritional value, including fiber and antioxidants that support digestive and eye health. For those with time constraints, enriched quick or regular grits can still provide essential nutrients like iron and B vitamins. The biggest impact, however, comes from mindful preparation. By limiting high-fat, high-sodium additions and incorporating healthy protein and vegetables, grits can be a nutritious and satisfying part of a balanced diet. The key is to see them as a versatile carbohydrate base, rather than a vehicle for large amounts of butter and cheese.

Here's an excellent resource for whole-grain preparation tips to help you get started with the most nutritious versions.

Frequently Asked Questions

No, instant grits are not as healthy as stone-ground grits. The significant processing of instant varieties removes the nutritious hull and germ, along with most of the fiber and some vitamins. Stone-ground grits are less processed and retain more of these beneficial components.

Yes, grits can be part of a healthy weight loss diet, but it depends on how they are prepared. Plain grits are low in calories and fat. Pairing them with vegetables and lean protein instead of high-calorie add-ons like butter and cheese can make them a satisfying, diet-friendly option.

Processed, simple grits can cause a blood sugar spike, but this is influenced by what you eat with them. To minimize the effect, combine grits with protein and healthy fats, such as eggs or fish, to slow down the absorption of carbohydrates.

Key nutrients in grits include B vitamins (like folate, thiamine, and niacin), iron, and antioxidants such as lutein and zeaxanthin. Enriched varieties have these nutrients added back after processing.

Yes, grits are naturally gluten-free, as they are made from corn. This makes them a suitable carbohydrate alternative for people with celiac disease or non-celiac gluten sensitivity, though cross-contamination should be checked for with sensitive individuals.

Hominy grits are made by soaking corn kernels in an alkaline solution, which removes the hull. This process, known as nixtamalization, improves the bioavailability of certain nutrients like niacin. They have less fiber than stone-ground grits but a unique flavor and texture.

It can be healthy to eat grits daily, provided they are part of a balanced diet. To maximize the health benefits, choose less-processed versions and prioritize healthy toppings over high-fat, high-sodium additions.

You can make grits more nutritious by using stone-ground varieties and preparing them with water or broth instead of milk and cream. Add healthy ingredients like herbs, spices, vegetables, or a source of lean protein to enhance flavor and nutritional value.