Grits are a popular breakfast food, especially in the Southern United States. They are made from ground cornmeal and can be served plain or with various toppings like cheese, butter, or shrimp. While grits themselves are relatively nutritious, the toppings can impact the healthfulness of the dish. Here’s a detailed look at whether cheese grits are a healthy choice.
Nutritional profile of grits
One cup of cooked regular grits contains:
- Calories: 158
- Protein: 3 grams
- Carbohydrates: 34 grams
- Fat: 1 gram
- Fiber: 2 grams
- Calcium: 15 mg
- Iron: 1 mg
As you can see, grits are relatively high in carbohydrates but low in fat and protein. They also provide small amounts of fiber, iron, and calcium.
Benefits of plain grits
Here are some of the key nutritional benefits of plain grits made with just cornmeal and water or milk:
- High in complex carbohydrates – The starch in grits is absorbed slowly, providing long-lasting energy.
- Gluten-free – Grits make a good carb choice for those with celiac disease or gluten sensitivity.
- Low in fat – With just 1 gram of fat per serving, grits are a low-fat food.
- Contains fiber – The 2 grams of fiber promote digestive and heart health.
- Rich in antioxidants – Cornmeal is a good source of carotenoids like lutein and zeaxanthin.
Overall, plain grits can be a nutritious part of a balanced diet, providing energy, fiber, and antioxidants.
Nutrition of cheese grits
While plain grits are fairly healthy, adding high-fat, high-calorie ingredients like cheese significantly impacts their nutritional value. Here is the nutrition information for one cup of cheddar cheese grits made with whole milk:
| Nutrient | Amount |
|---|---|
| Calories | 330 |
| Total Fat | 16 g |
| Saturated Fat | 10 g |
| Cholesterol | 50 mg |
| Sodium | 590 mg |
| Carbohydrates | 34 g |
| Fiber | 2 g |
| Protein | 13 g |
As you can see, adding 1/2 cup of cheddar cheese significantly increases the calories, fat, saturated fat, cholesterol, and sodium. The protein also increases due to the cheese.
Downsides of cheese grits
Here are some potential downsides of loading grits with high-fat cheese:
- High in calories – The extra fat and calories from cheese can lead to weight gain.
- High in saturated fat – Cheese raises levels of unhealthy saturated fat.
- High in sodium – Processed cheese is very high in added salt.
- May increase cholesterol – The saturated fat and cholesterol in cheese can raise blood cholesterol.
Healthier ways to eat cheese grits
You can still enjoy cheese grits without going overboard on fat, calories, or sodium. Some tips include:
- Use reduced-fat or low-fat milk – Skip whole milk and use 2%, 1%, or skim instead.
- Limit portion size – A 1/2 cup serving is plenty for most people.
- Use reduced-fat cheese – Try cheddar, Swiss, or mozzarella made with 2% milk.
- Top with veggies – Add sautéed mushrooms, tomatoes, spinach, or bell peppers.
- Flavor with herbs – Basil, rosemary, thyme and other herbs add flavor without fat.
- Go easy on butter – A small pat adds richness without overdoing saturated fat.
- Use plain Greek yogurt – Provides protein, calcium, and tang without excess saturated fat.
Conclusion
Plain grits can be a nutritious breakfast choice, providing fiber, antioxidants, and sustained energy release. However, cheese grits are much higher in calories, fat, and sodium. Using reduced-fat milk and cheese, watching portions, and loading up on veggies are healthier ways to enjoy cheesy grits without excess calories or fat intake.
Overall, cheese grits can be part of a healthy diet in moderation when prepared with care to limit fat, salt and calories.