Cereals, corn grits, white, regular and quick
Category: Breakfast Cereals Characteristics: Enriched, Without Salt Method: Cooked With Water
Nutrition Highlights
Serving Size
Calories
182
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 (83.4%) |
| Protein | 18 (9.6%) |
| Fat | 11 (5.8%) |
| Total | 182 (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
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Provides carbohydrates that can be a good source of energy. The carbohydrates in corn grits are mostly complex carbohydrates which are slowly digested and absorbed
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Contains B vitamins like niacin, thiamine and riboflavin which are important for energy metabolism and cell function
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Enriched corn grits provide iron which is important for red blood cell formation and oxygen transport
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Contains small amounts of protein that provides amino acids needed for growth, tissue repair and enzyme production
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Low in fat and sodium. When prepared without added salt or fat, corn grits are low in calories and can be part of a heart healthy diet
Risks
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High in carbohydrates and calories if consumed in large amounts. Can contribute to weight gain
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Contains little protein, fiber, vitamins and minerals compared to whole grains. Fiber and nutrients are lost during processing
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High glycemic index food. Can cause blood sugar spikes and crashes
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May lack nutrients lost during processing if not enriched. Enrichment adds some nutrients back but not all
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Sodium content depends on whether salt is added during cooking. Unseasoned grits are low in sodium but salted versions are higher
Additional Information
Cereals, specifically corn grits, are a popular breakfast option for many individuals. Corn grits are made from ground corn kernels, and they can be cooked with water to create a creamy and delicious dish. In this article, we will discuss the nutritional benefits and risks of consuming white, regular and quick corn grits that are enriched, cooked with water, and without salt.
Nutritional Benefits:
1. Good Source of Carbohydrates: Corn grits are primarily composed of carbohydrates, which provide the body with energy. Carbohydrates are essential for fueling the brain and muscles, making corn grits a suitable breakfast option to start your day.
2. Dietary Fiber: Corn grits contain dietary fiber, which aids in digestion and promotes bowel regularity. Fiber also helps to control blood sugar levels and maintain a healthy weight. Consuming corn grits can contribute to your daily fiber intake.
3. Enriched with Essential Nutrients: Enriched corn grits are fortified with essential vitamins and minerals. These added nutrients include iron, thiamin, riboflavin, niacin, and folate, among others. These enrichments are particularly beneficial for individuals who may have nutrient deficiencies or have limited access to a varied diet.
4. Low in Fat: Corn grits cooked with water and without salt are naturally low in fat. This makes them a suitable option for individuals looking to reduce their fat intake or maintain a healthy weight.
5. Gluten-Free: Corn grits are naturally gluten-free, making them a safe and nutritious choice for individuals with gluten sensitivities or celiac disease. Incorporating corn grits into a gluten-free diet can help diversify meal options and provide essential nutrients.
Nutritional Risks:
1. High Glycemic Index: Corn grits have a relatively high glycemic index, meaning they can cause a rapid increase in blood sugar levels. This can be a concern for individuals with diabetes or those aiming to manage their blood sugar levels. Pairing corn grits with protein, healthy fats, or fiber-rich foods can help mitigate this effect.
2. Sodium Content: While the specific food product mentioned is cooked without salt, it is important to note that adding salt or consuming pre-packaged corn grits can significantly increase sodium intake. High sodium intake is associated with an increased risk of high blood pressure and cardiovascular diseases. Therefore, it is crucial to monitor your overall sodium intake and choose low-sodium options whenever possible.
3. Potential for Overconsumption: Corn grits can be a part of a healthy diet when consumed in moderation. However, if portion sizes are not controlled, overconsumption can lead to excessive calorie intake. This can potentially contribute to weight gain and associated health issues. It is important to practice portion control and balance corn grits with other nutrient-dense foods.
In conclusion, white, regular and quick corn grits that are enriched, cooked with water, and without salt offer several nutritional benefits. They are a good source of carbohydrates, contain dietary fiber, and are enriched with essential vitamins and minerals. Additionally, they are gluten-free and low in fat. However, it is essential to be mindful of the potential risks associated with high glycemic index, sodium content, and overconsumption. By incorporating corn grits into a well-balanced diet and practicing moderation, individuals can enjoy their nutritional benefits while minimizing potential risks.