Cereals, corn grits, yellow, regular, quick
Category: Breakfast Cereals Characteristics: Enriched, With Salt Method: Cooked With Water
Nutrition Highlights
Serving Size
Calories
152
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 | 130 (85.2%) |
| Protein | 11 (7.5%) |
| Fat | 8.2 (5.4%) |
| Total | 152 (100%) |
Serving: 1 cup [233g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 197 (84.4%) |
| Carbohydrate | 32 (13.9%) |
| Protein | 2.9 (1.2%) |
| Fat | 0.9 (0.4%) |
| Ash | 0.3 (0.2%) |
| Total | 233 (100%) |
Serving: 1 cup [233g]
Benefits
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Provides carbohydrates that can be a good source of energy. The enriched variety provides B vitamins like thiamin, riboflavin and niacin which help convert food into energy
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Contains fiber which aids digestion and makes you feel full for longer. The fiber in corn grits can help prevent constipation
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Rich in antioxidants like polyphenols which may help protect cells from damage. Antioxidants in corn may help reduce risk of chronic diseases
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Low in fat and calories which makes it a good choice for a healthy breakfast or side dish as part of a balanced diet and weight control
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Contains protein in a small amount which helps build and repair tissues in the body. The protein in corn grits provides some protein without much fat
Risks
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High in carbohydrates and can spike blood sugar levels if consumed in large quantities
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Contains little protein and fiber which can leave one feeling hungry soon after eating
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The enrichment process adds back some nutrients lost during processing but natural whole grains would provide more nutrients
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The added salt can negatively impact blood pressure in those sensitive to sodium
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Quick cooking process means it has a higher glycemic index than whole grain varieties and may cause a more rapid rise in blood sugar
Additional Information
Cereals, specifically corn grits, are a popular breakfast option that can provide several nutritional benefits. However, it is important to consider the specific attributes of the product, such as being yellow, regular, quick, enriched, cooked with water, and containing salt, as these can have implications for its nutritional value. Let's delve into the benefits and risks associated with this particular food item.
Starting with the nutritional benefits, corn grits are primarily made from ground corn, which is a good source of energy due to its carbohydrate content. Carbohydrates serve as the body's main source of fuel, providing the energy needed for daily activities and bodily functions. Additionally, corn grits are low in fat and cholesterol, making them a heart-healthy option when consumed in moderation.
The enrichment of corn grits is another positive attribute. Enrichment refers to the addition of essential nutrients that may be lost during processing. Commonly added nutrients include iron and B vitamins, such as thiamin, riboflavin, niacin, and folic acid. These nutrients play vital roles in maintaining overall health. Iron is crucial for oxygen transport and preventing anemia, while B vitamins are involved in energy metabolism, nervous system function, and the production of red blood cells.
Moreover, corn grits cooked with water can contribute to hydration. Adequate hydration is essential for various bodily functions, including digestion, circulation, and temperature regulation. Water-based cooking methods help retain moisture in the food, ensuring proper hydration when consumed.
However, it is important to consider the potential risks associated with the specific attributes mentioned. Corn grits cooked with salt can increase sodium intake. Excessive sodium consumption can lead to high blood pressure, which is a risk factor for heart disease. Therefore, individuals with hypertension or other cardiovascular conditions should be cautious and monitor their salt intake.
Furthermore, corn grits, being a processed grain product, may lack certain nutrients found in whole grains. While enrichment helps restore some of these nutrients, it is still important to incorporate a variety of whole grains into the diet to ensure a broader range of essential nutrients, such as dietary fiber, magnesium, and antioxidants. Whole grains have been associated with a reduced risk of chronic diseases, including heart disease, type 2 diabetes, and certain cancers.
In conclusion, corn grits, when prepared as yellow, regular, quick, enriched, cooked with water, and containing salt, can offer several nutritional benefits. They are a good source of energy, low in fat and cholesterol, and enriched with essential nutrients. Additionally, their water-based cooking method can contribute to hydration. However, it is crucial to be mindful of the salt content, as excessive sodium intake can be detrimental to cardiovascular health. Furthermore, while enriched corn grits provide some nutrients, incorporating a variety of whole grains into the diet is still important to ensure a well-rounded nutrient intake. As with any food, moderation and balance are key to obtaining the maximum nutritional benefits while minimizing potential risks.