Grits are made from corn, a starchy vegetable , and are thus high in carbs. One cup grams of cooked grits packs 24 grams of carbs 1. The hormone insulin then removes these sugars so that they can be used for energy.
However, people with diabetes do not produce or respond well to insulin and may experience potentially dangerous blood sugar spikes after eating lots of carbs 2. That said, you can still eat grits if you have diabetes — but you should keep portions small and load up on other healthful foods to limit their effect on your blood sugar.
Grits products differ in their amounts of fiber , an indigestible carb that passes through your body slowly and helps lower blood sugar 3.
Grits are available in several forms, including 4 :. Since the outer shell is a major source of fiber in the corn kernel, stone-ground grits tend to contain more fiber than more processed varieties, such as regular or instant 1 , 4.
As a result, stone-ground grits are likely the best choice for people with diabetes, since they may not increase blood sugar as much as other types. However, quick, regular, or instant grits are the most widely available varieties outside of the Southern United States.
Stone-ground grits boast more fiber and nutrients than more processed forms, such as regular or instant, and may thus be less likely to trigger blood sugar spikes. On a scale of 0—, the GI measures to what extent a certain food increases your blood sugar.
It depends on starches, processing, other nutrients, cooking method, and several other factors 5. On the other hand, stone-ground grits probably have a lower GI 5. One study in 11 healthy adults noted that grits made from milled and fermented corn flour had a moderate GI of around 65 while grits made from non-fermented corn flour scored above 90 6.
The amount you eat and which foods you consume along with them also matter 7. Heavily processed types of grits may have a high GI, underscoring the importance of small portion sizes if you have diabetes.
You should try to use stone-ground grits, as these contain more fiber and are less likely to spike your blood sugar. You can still create a flavorful dish by using spices like garlic. Nonetheless, bear in mind that grits are typically served in large portions with high-calorie foods like butter and processed meats. Try to limit yourself to one or two servings, making sure to eat a variety of lean proteins, healthy fats, vegetables, legumes, and fruits as well.
Reeeeallly delicious!! Easy and quick!! Thanks again for such flavorFUL and easy recipes, Urvashi!! Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Subscribe Don't miss a single recipe! Facebook Instagram Pinterest YouTube. Jump to Recipe - -. Prep Time: 10 minutes. Cook Time: 20 minutes. Total Time: 30 minutes. Course: Breakfast, Main Course.
Cuisine: American. Servings: 4. Calories: kcal. Equipment 3-Quart Pot. Measuring Cups. Measuring Spoons. Instructions Cook cauliflower florets in water for 5 minutes until softened. Drain excess water. Add butter, cheese, salt, and pepper and puree with an immersion blender. Add a little cream to thin if needed. In a 10 inch skillet , heat butter on medium-low heat. Add shrimp, Cajun seasoning and cream and cook until the shrimp are cooked through about 5 minutes.
Many people who follow a low-carb or ketogenic diet are advised to eat meat and veggies but stay away from starchy vegetables like carrots or corn. Read: Are carrots keto friendly?
Why do I bring this up you ask? Well, because grits are made with either hominy or stone-ground corn. For our body to start producing ketones, we must first deplete our liver glycogen of glucose. How many carbs you must limit yourself will vary by individual, but most people find that between 20 and 50 grams of net carbohydrates are the sweet spot.
In reality, you could eat almost any food so long as you stay under your carbohydrates for the day. However, when attempting to lose weight, hunger is already an issue, and so is sufficient nutrition. You can think of your carbohydrates as a budget that you get to spend.
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