Corn Grits: Learn about this Great Dish

Corn grits can be introduced in the context of a healthy and balanced diet to increase the contribution of carbohydrates and fiber. It's a great supplement for athletes.
Corn Grits: Learn about this Great Dish

Last update: 23 December, 2020

Corn grits is a dish that’s characterized by its high content of essential nutrients. It provides quality energy and is suitable for athletes. In addition, you can include it in the context of a balanced diet as long as you combine it with other foods that have high-quality proteins and fats.

Keep reading to learn how to prepare and use grits to get their full potential. Remember that the basis of a good diet is variety, so don’t forget to introduce foods from all groups. This is the only way you’ll be able to satisfy your body’s daily needs.

Benefits of corn grits

This product stands out for its low glycemic index carbohydrate content. You’ll be getting the necessary energy for the development of the vital functions. In addition, due to the complexity of its carbohydrates, it doesn’t impact pancreatic health, so glycemias remain stable.

At the same time, corn grits have a significant amount of fiber. This substance is essential to maintain an adequate intestinal health, according to a study published in the Central European Journal of Public Health, which reduces the risk of constipation.

Corn grits also stand out for having certain vitamins, such as vitamin A. This has a determining function when guaranteeing the maintenance of visual health, as the most recent scientific articles show. An adequate contribution of the nutrient contributes to reduce macular degeneration.

Lastly, its potassium content is worth mentioning. Potassium is a nutrient that has been shown to neutralize the action of sodium, thus reducing blood pressure. This nutrient is very important in the diet of those who have some type of problems in their cardiovascular system.

An athlete walking.
Athletes can use grits as a nutritional supplement in their diets.

How to consume grits

There are different ways to incorporate this food in your diet, although the most common one is to use it as a side dish. Many people opt for completing the dish with a product that contains proteins with a high biological value, such as meat, fish and eggs.

At the same time, you have to make sure there are enough vegetables in your diet. These contain micronutrients and antioxidants that are essential to ensure the proper functioning of the body, as well as to prevent premature aging.

However, you could also prepare a dish that features the corn grits as the undisputed protagonist. Keep reading to learn more about these types of recipes.

Grits soup

Grits soup is a suitable first course for a diet focused on doing sports. In the case of sedentary people, it might be better to use the product as a side dish or garnish. However, athletes may require a higher intake of carbohydrates.


  • 8 tablespoons of grit
  • 5 glasses of poultry stock
  • 25 milliliters of olive oil
  • One onion
  • Half a celery
  • 200 grams (8 oz) of spinach
  • A few leaves of lettuce
  • A medium-sized carrot
  • A clove of garlic
  • Half a teaspoon of nutmeg
  • Oregano
  • Salt and pepper
  • Grated cheese to taste


The first thing you have to do is to cut up the vegetables. Cut up the carrot, the celery, the onion, the spinach and the lettuce, and make sure they’re cut in fine pieces. Once you’ve cut everything up, you need to prepare a sofrito with the vegetables and the olive oil, and then add the poultry broth.

When the mixture is at medium heat, add the grits and raise the temperature of the mixture until it boils. Once it reaches boiling point, turn it down and cook for at least 15 minutes, stirring from time to time.

Make sure that everything is cooked, and the vegetables are soft, otherwise you should leave it cooking for a few more minutes. At this point, add salt and pepper, oregano and grated cheese.

Once this is done, it’s important to bring it to boiling point again to ensure integrated flavors. From this point on, the recipe is ready and the dish can be eaten hot or warm.

Grits soup.
Grits soup is a healthy dish option that could spice up your diet.

Include corn grits in your diet

As you know by now, corn grits are a high-carbohydrate food that can be introduced in the context of a balanced and healthy diet. Choose your side dishes well to ensure a complete nutrient supply that doesn’t lack fat or protein.

You can even prepare this cereal as a starter or a first course. Also keep in mind that you can use it as a substitute for pasta or rice. However, don’t forget that within the group of foods with a high content of sugars, you should consume legumes and tubers most frequently.

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  • Hijova E., Bertkova I., Stofilova J., Dietary fibre as prebiotics in nutrition. Cent Eur J Public Health, 2019. 27 (3): 251-255.
  • Chmielewski J., Carmody JB., Dietary sodium, dietary potassium, and systolic blood pressure in US adolescents. J Clin Hypertens, 2017. 19 (9): 904-909.
  • Saari JC., Vitamin A and vision. Subcell Biochem, 2016. 81: 231-259.