Grits, Instant, Made with Water, Fat Added – A Nutritional Overview
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Instant grits are a popular breakfast option, especially in Southern American cuisine. These quick-cooking grits are made from hominy, which is dried corn that has been treated with an alkali solution. When preparing instant grits with water and added fat, the nutritional profile changes slightly from plain grits. Let’s explore the glycemic impact and nutritional value of this breakfast staple.
Glycemic Index and Load
Instant grits made with water and added fat have a Glycemic Index (GI) of 69, which places them in the medium to high GI category. Foods with a GI above 70 are considered high, while those between 56-69 are medium, and below 55 are low.
The Glycemic Load (GL) is 9.38 for a 100g serving. Glycemic Load takes into account both the GI and the amount of carbohydrates in a serving, providing a more accurate picture of how a food affects blood sugar levels. A GL of less than 10 is considered low, 10-19 is medium, and above 20 is high.
Nutritional Breakdown per 100g Serving
- Calories: 85
- Protein: 1.36g
- Fat: 2.85g
- Carbohydrates: 14.4g
- Fiber: 0.8g
- Sugar: 0.29g
- Net Carbs: 13.6g
What These Numbers Mean For Your Diet
With a moderate glycemic index and glycemic load, instant grits with added fat can cause a moderate rise in blood sugar levels. The addition of fat helps slow down the digestion process slightly, which can reduce the speed of glucose absorption compared to plain grits.
The relatively low fiber content (0.8g) means that these grits won’t provide significant satiety from fiber. However, the added fat (2.85g) may help increase feelings of fullness.
Who Should Be Cautious?
People with diabetes or those monitoring their blood glucose levels should consume instant grits in moderation due to the medium-high GI value. Pairing this food with protein sources or healthy fats can help balance the glycemic response.
Healthier Alternatives
If you’re looking for lower GI alternatives to instant grits, consider:
- Stone-ground grits (which have a lower GI)
- Steel-cut oats
- Quinoa
- Barley
Bottom Line
Instant grits made with water and added fat can be part of a balanced diet, but their medium-high glycemic index means they should be consumed mindfully, especially by those with blood sugar concerns. The relatively low calorie content (85 calories per 100g) makes them a lighter option compared to many other breakfast choices, but be aware of portion sizes to manage carbohydrate intake effectively.