Grits are ground hominy cooked in water and eaten as a grain or side dish. Grit is a famous food in Southern America. According to research, this article will show you the health benefits of grit.

A report by Purdue University shows that the history of grit is almost 5,000 years old. Native Americans have been eating grits for thousands of years.[3] They gifted their grits to the American colonies. [2]

Grits are a food made from mature corn. It is ground into a coarse meal and then boiled. The color of grit depends on the corn. It might be deep yellow or merely white.

5 Health Benefits of Grits (Eating as Meal and Instant Grit)

1. Grit is a Protein House


Protein is essential to maintaining a healthier life. It helps to build muscles and repair tissue and cells. Therefore, we all need protein to get sound health. Further, dieters need more protein than the average person.

The U.S. Department of Agriculture recommends consuming 7-ounce grit for men and 6 ounces for women daily to maintain a healthier life. [4]

Only a single cup of grit contains 1 gram of protein. You may think that it might be enough for a man. But it’s not.

The protein of grits is called incomplete protein. This is because they do not contain all essential amino acids. So it cannot be a replacement for your high-protein food.

However, if you consider grits as your breakfast or cereal, then it is entirely okay. Please add milk or other protein sources to your meal.

2. Grit Can Satisfy Your Appetite


A cup of grit can give you quick energy that lasts for a longer time than other sources of protein. It provides more than 2 grams of fiber and 4 grams of protein.

It also contains 1.5 milligrams of iron. It ensures that your tissues are getting enough oxygen. These fibers, proteins, and irons will quickly satisfy your appetite for a couple of hours.

Related: 12+ Natural Appetite Stimulants to Beat Appetite Loss

3. Grit is a Good Source of Leucine

According to the Recommended Dietary Allowances, taking at least 55 milligrams of amino acid leucine for each gram of protein is recommended. [5]

You know, grits are made by modifying corn. Corn is an excellent source to get leucine. You will get about 542 milligrams of leucine for each bowl of grits.

A group of researchers researched the effect of leucine on our bodies. That report was published in 2012 in the “Clinical Nutrition” journal. According to the result, we can fulfill our leucine requirement only by adding grit to our meal, and it starts working in less than two weeks. [6]

4. Grit May Help to Build Muscle

If you exercise regularly, you must consume the required amount of protein daily. Do we all know that red meats are a rich source of meat? So, what should you do if you are a vegetarian?

A study of “Vegetarianism in America” shows that about 7.3 million U.S. citizens are vegetarian. It is 3.2% of the total U.S. population. Only grit can satisfy all the protein requirements of these people.

Further, grit can supply muscle-building protein to your body without any distraction. And grit contains a minimal amount of fat and no cholesterol.

5. Grit Contains Folate

Grit is a rich source of folate. Folate is an essential element of our body. It boosts our immune system and protects us from deadly diseases like anemia, cancer, etc. It can also repair our DNA. [7]

Every adult people should consume at least 400 mg of folate every day. The amount is 600 mg for a pregnant woman.

Health Benefits of Grits Vs. Oatmeal

Both grits and oatmeal are healthier for our health. But there is a slight disparity between the number of nutritional elements.

  •     Fat: 1 cup of cooked grits contains only 1 gram of fat. But one bowl of cooked oatmeal contains 3.5 grams of fat as fat is higher in calories, so it is better to consume less fat.
  •     Calories: Calories have both positive and negative effects on your body. If you want to build muscle or gain weight, you should take more calories. But to lose weight, you should avoid as many calories as possible.

One cup of cooked oatmeal contains 166 calories. On the other hand, one cup of cooked grits contains about 182 calories. So, if you want to lose weight, go for oatmeal. Otherwise, grit is the best option.

      Carbohydrates: Grit is a better source of carbohydrates than oatmeal. One cup of cooked grits contains about 38 grams of carbohydrates. On the contrary, a cup of baked oatmeal contains only 28 grams of carbohydrates.