Glycemic Index of Grits - How Different Types Impact Blood Sugar

Understanding the Glycemic Index of Grits

Grits are a classic Southern breakfast food made from ground and boiled corn. For people with diabetes, knowing the glycemic index (GI) of grits can help guide meal decisions to support healthy blood sugar control.

What is the Glycemic Index?

The GI ranks carbohydrate-containing foods from 0 to 100 based on how rapidly they impact your blood sugar levels. Foods are compared to the baseline of pure glucose, which has a GI of 100.

• Low GI (55 or less) - Slowly digested carbs that produce a gradual rise in blood sugar.
• Medium GI (56-69) - Moderately impacts blood sugar levels.
• High GI (70 or greater) - Quickly digested and released carbs that rapidly elevate blood sugar after meals.

Why Does the Glycemic Index Matter with Diabetes?

Your body converts all carb-containing foods into glucose during digestion. Foods with a lower GI help reduce dangerous blood sugar spikes after eating, which are linked to diabetes complications when out of control.

Assessing the Glycemic Index of Grits

Research testing the GI values of grits reveals:

• Regular cooked grits range from low to medium GI.
• Instant grits rank moderately on the GI scale.
• Factors like added fats or sugars impact grits GI level.

Cooked Old-Fashioned Grits Glycemic Index

Traditional whole grain stone ground grits boiled in water measure between 46 to 69 on glycemic indexes of common foods. This ranks as a low to moderate carb choice for diabetes meal planning.

Instant & Quick Grits Glycemic Index

Convenient quick or instant grit products produce slightly higher GI values from 62 to 73. The increased processing causes a more rapid spike in blood glucose response compared to steel cut or coarse ground slow-cooking grits.

What Impacts the Glycemic Index of Grits?

Factors raising or lowering the GI of grits include:

• Added Fats: Butter, oils or cream slow digestion and lower GI.
• Sugars and Flavorings: Sweeteners, syrups, jams raise GI values of grits.
• Serving Size: Larger portions deliver a bigger glycemic load.
• Cooking Method: Well-boiled, mushy grits act faster than al dente.
• Grain Form: Whole kernels lower GI over finely ground corn.

Tips for Balancing Blood Sugar With Grits

You can enjoy grits for breakfast in a diabetes-friendly way by:

Select Old-Fashioned or Stone Ground

Coarse grits from whole corn kernels better maintain their structure during digestion compared to instant, lowering GI impact.

Add Mix-Ins Like Cheese, Veggies or Eggs

Boosting protein and healthy fats slows gastric emptying for stabilized energy and blood sugar through the morning.

Sweeten Sparingly If At All

Keep added sugars minimal by using cinnamon and fruit instead of syrups, honey or jam on grits.

Include Fiber-Rich Sides

Fruits, nuts or low-carb whole grains further balance glycemic response from grain-based grits.

Check Portion Sizes

Measure out 12-34 cup cooked grits per serving to prevent overeating high glycemic carbs.

Glycemic Index of Common Grits Ingredients

Knowing the GI values of add-in ingredients helps you construct a slow digesting grits bowl to manage blood sugar:

Cheese

All cheeses rate low on the index. Go for cheddar, Monterey Jack or crumbled feta on grits.

Eggs

Protein-packed hard boiled or scrambled eggs make smart grits toppers, with zero GI impact.

Greek Yogurt

A dollop of thick, high protein Greek yogurt lends a creamy tang to grits while lowering glycemic load.

Avocado

Nutritious diced avocado blended into grits adds healthy fats that slow digestion and blood sugar spikes.

Chia or Flax Seeds

Sprinkle fiber and omega-rich chia or flax on grits to win GI control.

Nuts

A small handful of walnuts, almonds or pecans balances carbs. But go easy due to higher calories.

Berries

Brown sugar-free berry compotes smartly sweeten while providing antioxidants.

Comparing Glycemic Index of Grits vs. Oats

How do grits stack up against oatmeal, another favorite diabetic breakfast grain?

Steel Cut & Old Fashioned Oats Glycemic Index

Minimally processed coarse or steel cut oatmeal records a 54 GI reading. Slow oat digestion elicits a lower, gradual blood sugar response compared to grits.

Instant Oatmeal Glycemic Index

However, instant oats cook up faster thanks to more intensive processing. This ranks instant oatmeals at 79 on the scale, surpassing moderate GI grits.

Influence of Add-Ins on Grits vs. Oats

Both oats and grits allow you to fine-tune your meal GI wisely with nutritious add-ins like walnuts, Greek yogurt, flax and berries to control carbohydrate quality.

Top 10 Low Glycemic Breakfasts With Grits

Build perfectly balanced, diabetes-friendly breakfasts featuring low to moderate glycemic index grits by mixing and matching smart additions like:

1. Cheese and Veggie Grits

Cheddar cheese, diced tomatoes, onions, spinach

2. Egg Avocado Grits Bowl

Sliced hard boiled eggs, avocado chunks, hot sauce

3. Greek Yogurt Grits

Stirred in Greek yogurt, sunflower seeds, cinnamon

4. Nutty Fruit and Grits

Chopped walnuts, blueberries, splash of milk

5. Southwest Grits

Black bean salsa, jalapenos, crushed tortilla chips

6. Caprese Inspired Grits

Mozzarella pearls, grape tomatoes, basil, balsamic glaze

7. Loaded Baked Potato Grits

Cheddar, bacon bits, scallions, light sour cream

8. Chicken Sausage Grits

Chopped pre-cooked chicken apple sausage, caramelized onions

9. Shrimp and Grits

Sauteed shrimp, red peppers, pepper jack cheese

10. Steak and Grits

Thinly sliced flank steak, sauted mushrooms

Choosing the Best Grits Products for Diabetes

Selecting quality grits provides nutrition while optimizing blood sugar control with diabetes:

Seek Out Whole Grain

Pick stone ground or coarse yellow or white corn grits ensuring whole grain goodness.

Add Your Own Flavor

Avoid excess sweeteners or salt by choosing plain grits to customize.

Use Fast-Cooking Carefully

While very convenient, instant grits cause rapid blood sugar spikes compared to slow-cooked.

Pair With Protein and Fiber

Balance carb-heavy grits with egg whites, nuts, Greek yogurt or fruit sides.

Control Portions

Even healthy carbs add up. Stick to 12 -34 cups grits per meal.

Key Takeaways

• Regular cooked grits rate 46-69 on the low to moderate glycemic index
• Instant grits score higher around 62-73 GI
• Added fats, sugars and processing increase grits glycemic impact
• Pair grits with protein, fiber and healthy fats to stabilize blood sugar
• Compare glycemic factors to build a balanced breakfast

Knowing the glycemic index of grits along with smart additions enables those with diabetes to enjoy this tasty grain while controlling carbohydrate quality.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.