Cereals, corn grits, white, regular and quick
Category: Breakfast Cereals Characteristics: Enriched, With Salt Method: Cooked With Water
Nutrition Highlights
Serving Size
Calories
183
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 152 (83.1%) |
| Protein | 18 (9.6%) |
| Fat | 11 (5.8%) |
| Total | 183 (100%) |
Serving: 1 cup [257g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 213 (82.9%) |
| Carbohydrate | 38 (14.8%) |
| Protein | 4.4 (1.7%) |
| Fat | 1.2 (0.5%) |
| Ash | 0.4 (0.2%) |
| Total | 257 (100%) |
Serving: 1 cup [257g]
Benefits
-
Provides carbohydrates that can be a good source of energy. The enriched corn grits contain thiamin, niacin, riboflavin and iron which are important nutrients
-
The fiber in corn grits aids digestion and helps promote regularity. Fiber may also help lower cholesterol levels and reduce risk of heart disease
-
Corn grits are low in fat and calories which makes them a healthier choice compared to other grains. They can be part of a weight management diet
-
The iron in enriched corn grits helps transport oxygen throughout the body and helps produce energy. It also helps build healthy red blood cells
-
Thiamin, also known as vitamin B1, helps convert food into fuel for the body and supports a healthy nervous system. It is important for growth, appetite and digestion
Risks
-
High in carbohydrates but low in protein and fiber. Can spike blood sugar levels if consumed in large quantities
-
The enrichment process adds back some vitamins and minerals lost during processing but natural fiber is still lacking compared to whole grains
-
Highly processed grains are associated with weight gain and obesity risk compared to whole grains
-
Regular and quick cooking varieties have added sodium from salt which can contribute to high blood pressure risk in those sensitive to sodium
-
White grains lack many of the antioxidants found in whole grains and the germ/bran which can provide heart health benefits
Additional Information
Cereals, specifically corn grits, are a popular breakfast option for many individuals. Corn grits are made from ground corn kernels and are commonly consumed as a hot cereal dish. This article will discuss the nutritional benefits and risks of white, regular and quick, enriched corn grits cooked with water and salt.
Nutritional Benefits:
1. Carbohydrates: Corn grits are a rich source of carbohydrates, providing a quick and easily accessible energy source for the body. Carbohydrates are essential for fueling various bodily functions and supporting physical activity.
2. Fiber: While corn grits are not as high in fiber as whole grains, they still contain a moderate amount. Fiber aids in maintaining healthy digestion, promoting satiety, and preventing constipation. It may also help regulate blood sugar levels and reduce the risk of heart disease.
3. Enriched with nutrients: Enriched corn grits are fortified with additional nutrients to enhance their nutritional value. These may include B-vitamins, such as thiamin, riboflavin, niacin, and folate, which are important for energy production, red blood cell formation, and nervous system function.
4. Minerals: Corn grits contain essential minerals like iron, magnesium, and phosphorus. Iron is crucial for oxygen transport and preventing iron-deficiency anemia, while magnesium and phosphorus contribute to bone health, muscle function, and energy metabolism.
Nutritional Risks:
1. High glycemic index: Corn grits have a relatively high glycemic index (GI), which means they can cause a rapid increase in blood sugar levels. This can be a concern for individuals with diabetes or those striving to control their blood sugar levels. Combining corn grits with protein, healthy fats, or fiber-rich foods can help mitigate this effect.
2. Sodium content: Preparing corn grits with salt adds sodium to the dish. Excessive sodium intake can contribute to high blood pressure and increase the risk of cardiovascular diseases. It is important to monitor sodium intake and consider using alternative seasonings or reducing the amount of salt added during preparation.
3. Lack of complete protein: Corn grits are relatively low in protein and do not provide all the essential amino acids necessary for optimal health. To ensure adequate protein intake, it is important to pair corn grits with other protein sources such as eggs, dairy products, or legumes.
4. Limited nutrient profile: While enriched corn grits offer additional nutrients, they may still lack certain essential vitamins and minerals found in whole grains. It is important to incorporate a variety of nutrient-dense foods in your diet to ensure a well-rounded nutrient intake.
In conclusion, white, regular and quick, enriched corn grits cooked with water and salt provide a convenient and tasty breakfast option. They offer a good source of carbohydrates, fiber, and fortified nutrients. However, it is essential to be mindful of their high glycemic index, sodium content, and limited protein and nutrient profile. Balancing corn grits with other nutrient-rich foods can help maximize their nutritional benefits while minimizing potential risks.