Grits and Diabetes

People with diabetes constantly search for products to make their diet more diverse, yet delicious and safe. One of the products that is widely discussed among diabetics is the grits – a type of porridge that can be consumed either cold or hot and is suitable for numerous recipes. Today’s article is dedicated to this product, its peculiarities, things people with diabetes should know about it, and the way they can benefit from it.

Eating delicious meals is possible even if you have diabetes – you just need to know what foods are available and how to incorporate them into your diet. Insulin.Store is ready to tell you more, so join us and ensure to check the blog for more helpful articles. We’ve got you covered, you’re not alone here!

What Are Grits and How Do They Affect Blood Sugar Control?

Grits is a type of porridge made from ground corn, which is naturally high in carbohydrates, but it changes once it’s cooked properly. Whole-grain and stone-ground grits have a lower glycemic index, so they take more time to be digested, making these products perfect for a diabetes-friendly diet. On the other hand, if people use quick or instant grits, those can cause quicker blood sugar spikes, which eventually lead to poor blood sugar control in general.

The way grits affect your ability to control blood sugar levels depends on how much product is consumed during the meal, what is eaten alongside the dish, and what type of grits you’ve chosen.

Thus, you can’t say that grits are bad for diabetics, but it is required to consider the calorie intake, portion size, and other factors to ensure there are no issues once the meal is consumed. Once again, we would like to point out that, in case you’re not sure how to plan your meals in a diabetes-friendly way, you may always discuss your questions with a medical professional.

More About Grits and Glycemic Index

Of course, everything is strictly individual when it comes to calculating grits’ glycemic index, but we can give you some rough numbers for a better understanding.

Here’s what you get for a serving size of 100g of cooked grits:

• Glycemic index: 55
• Carbohydrates per serving: 15g
• GL per serving: 8.25

Understanding the glycemic index helps achieve stable blood sugar levels, which is the primary goal of meal planning for individuals with diabetes.

How to Consume Grits in a Healthy Way?

In case you are questioning how can diabetic eat grits in a safe way, here’s a simple answer: every meal must be planned with intention. Here’s a simple example of a meal formula that you can use on a daily basis for better blood glucose control:

• ¼ of the plate: grits (it is recommended to pick whole grain grits);
• ½ of the plate: non-starchy vegetables (pick whatever ones you like: cherry tomatoes, kale, or zucchini);
• ¼ of the plate: protein (it can be tofu, salmon, or eggs).

Additional toppings, such as cheese, butter, and sugary toppings may increase fat and sugar content, which eventually raises blood sugar levels, which may be dangerous if not controlled properly.

Are Grits Good for Diabetics? Which Kind?

In case you decide to incorporate grits in your diet, it is important to understand that there are different types of it that may affect your blood sugar levels and the way you feel after eating. The most beneficial ones are believed to be whole grain or stone-ground grits, as they are less processed and retain more fiber, thus they digest more slowly, which is perfect for blood sugar stability. By contrast, instant or quick grits are more refined, thus tend to cause a blood sugar spike faster.

If you’re unsure how to incorporate grits into your diet, we recommend consulting a dietitian to create a personalized meal plan.

Key Nutrients in Grits Beneficial for Diabetics

Corn kernel is an excellent addition to one’s diet if the person plans their meals well. Even though grits are known as a carbohydrate-containing food, there’s still a way to preserve their nutritional value in a safe way. Here are a few factors that should be considered:

• Carbohydrates. It is the main nutrient in the grits that provides energy. Diabetics must manage carbohydrate intake to reduce the chance of experiencing high blood sugar;
• Fiber. Fiber helps with the absorption of sugar into the bloodstream, which prevents sudden blood sugar spikes. Stone-ground varieties contain more fiber compared to instant kinds;
• Protein. This component helps to build and repair tissues, which is essential for keeping people full longer. This is vital to prevent overeating;
• Vitamins and minerals. Here, we would like to point out a few parts: vitamin B6 (crucial for metabolism and brain health); magnesium (supports muscle and nerve function, as well as helps lower blood sugar); iron (vital for carrying oxygen in the blood).

Make sure you eat a variety of lean proteins, healthy fats, vegetables, legumes, and fruits in order to have a proportionate healthy plate during every meal.

Benefits of Grits in a Diabetic Diet

When you eat grits thoughtfully, it may be beneficial in several ways for people who manage diabetes. Here are a few simple examples:

• It’s nutrient-rich. Grits contain essential minerals and vitamins, such as vitamin B6, iron, and magnesium, which support one’s overall health significantly;
• It can be a great source of energy. Carbohydrates in grits are essential for proper energy levels, and if they are chosen correctly, the energy needs can be easily met without risking one’s blood sugar levels;
• Versatility in meals. Grits can be consumed in both sweet and savoury forms, so it’s an excellent option to experiment and make your diet more interesting;
• Satiety. Carbohydrates, fiber, and protein in grits are extremely helpful in feeling full longer, which helps avoid unnecessary snacking that can lead to unwanted blood sugar spikes.

FAQs

#1. Does Grits Spike Insulin?

No, grits cannot spike insulin. This type of cornmeal is low in carbohydrates and has a low glycemic index. Thanks to that, grits are digested and absorbed more slowly, providing a gradual and slow release of glucose into the bloodstream. This way, blood sugar levels remain stable and don’t cause blood sugar spikes.

#2. Are Grits Considered Breakfast Cereals?

Yes, grits are typically consumed as breakfast cereals. It may be consumed either hot or cold, and is also served with healthy toppings to make the meal tastier. Plain grits are also sometimes served as a side dish to maintain a healthy diet and maintain blood sugar levels stable.

#3. The Correct Way to Consume Cooked Grits?

If you’re looking to make grits more diabetes-friendly, consider adding eggs, leafy greens, avocado, or grilled veggies to create a more balanced meal. Fruit is also a nice option, but remember that it contains natural sugars, which can raise blood sugar unexpectedly.

#4. How Much Grits Can A Diabetic Eat?

This factor must be decided according to one’s personal needs, but commonly, grits should take up ¼ of the plate, which is approximately ½ cup cooked. If you doubt the correct way to consume this porridge, discuss the topic with a dietitian to create a healthy meal plan tailored to your needs.