Are grits keto friendly? – Calories, Nutrition and Keto Recipes
Are grits Keto-Friendly?
No, grits are not keto-friendly. The ketogenic diet aims to maintain a state of ketosis, where the body is burning fat for energy instead of carbohydrates. With this, a ketogenic diet typically permits about 20-50 grams of carbs per day. Grits, being a corn-based dish, are high in carbohydrates, making them not ideal for the ketogenic diet. Just one cup of cooked grits contains around 38 grams of carbs, which could already surpass the daily limit, depending on the specific keto diet plan.
Nutritional Facts About Grits
Grits are a staple food in the Southern United States and are known for their high energy content, coming predominantly from carbohydrates. They also provide some proteins and fats, but their main nutrient is carbohydrates.
Here are the nutritional facts for one cup of cooked grits:
| Nutrition | Value |
|---|---|
| Calories | 182 kcal |
| Carbs | 38 g |
| Sugar | 1 g |
| Protein | 4 g |
| Fat | 1 g |
| Impact on Ketosis | High |
What is the Average Weight?
The weight of grits can vary depending on whether they are cooked or not. One cup of cooked grits weighs approximately 242 grams.
Additional Information About Grits
Aside from being a rich source of energy, grits also provide a number of other nutrients. They are a good source of folate and other B-complex vitamins, as well as essential minerals like iron and magnesium. Furthermore, being a corn-based food, they are naturally gluten-free, making them suitable for those with gluten intolerance or celiac disease.
Other Foods To Match With
Grits can be topped or mixed with a variety of foods. In traditional Southern cuisine, it’s common to serve them with eggs and bacon for breakfast. They are often served with cheese, seasoning, or gravy as a side dish for meats. Adding vegetables and lean proteins can add more nutritional value to the meal. However, for someone following a keto diet, it would be best to opt for low-carb side dishes or toppings like cheese, meats, or non-starchy vegetables.
8 Famous Keto-Friendly Dishes To Try
Are Grits Keto Friendly?
Grits, as traditionally prepared from cornmeal, are not keto-friendly. This comes from the fact that they are high in carbohydrates and low in fats, which is the opposite of what a ketogenic diet aims for. However, it is possible to substitute regular grits with alternative, low-carb versions. The main substitutes are cauliflower and almond meal, which can be used to prepare dishes similar to those where regular grits are used.
Keto Friendly Grits Recipes
1. Keto Cheddar Cheese Grits Recipe
This dish is a comforting and tasty alternative to traditional grits. The keto-friendly version is prepared with cauliflower rice instead of corn grits, making it low in carbohydrates and high in fat. It’s a great choice for breakfast or a savory side dish.
2. Keto Shrimp and Cauliflower Grits
This is a low-carb, high-protein, and high-fat version of the popular shrimp and grits. Shrimp sauteed in garlic, butter, and seasoning are served over creamy cauliflower grits, a suitable alternative for cornmeal.
3. Keto Almond Grits with Bacon
These grits, made with almond meal, are a delicious and easy breakfast option for those on the keto diet. They are served with crispy bacon for a satisfying high-fat and low-carb meal.
4. Grits and Greens – Keto Style
This classic Southern dish is served with a keto twist. Instead of traditional corn grits, the recipe uses cauliflower or almond meal, and it’s packed with nutritional greens, making it a healthy and balanced meal.
5. Crock-Pot Grits – Keto Version
This dish replaces traditional corn grits with cauliflower or almond meal. Tossed into a slow cooker with broth, cream, and seasoning, these grits are an effortless side or main course.
6. Keto Cheesy Cauliflower Grits with Mushroom
This recipe substitutes corn grits with cauliflower for a low-carb, high-fat meal. The smoky flavor of sauteed mushrooms enhances the taste, making it a hearty dish.
7. Keto Sausage and Grits Recipe
This southern breakfast dish is remade with almond meal grits and served with spicy sausage. It offers a kick-start to your morning with its high protein and fat content.
8. Keto Grits and Gravy Recipe
In this recipe, the traditional grits are replaced with almond meal or cauliflower grits. The savory and creamy gravy poured over these keto-friendly grits makes for a delicious and filling dish.
Frequently Asked Questions about grits and Keto
Are grits considered keto-friendly?
No, grits are not considered keto-friendly. This is because they are high in carbohydrates, which is one of the nutrients that is significantly restricted in a ketogenic lifestyle. Consumption of high carbohydrate foods can impede the state of ketosis by causing a spike in blood glucose level.
How many carbs are there in a serving of grits?
A single cup of cooked grits can contain as much as 38 grams of carbohydrates. This is significantly higher than the 20 to 50 grams of carbohydrates per day that are typically recommended for individuals on a keto diet.
Can I have grits on a cheat day during my keto diet?
While it’s ultimately up to the individual, it’s generally not advised to have high-carb foods like grits on a cheat day when following a keto diet. This is because it could kick you out of ketosis and you may struggle to get back into this metabolic state.
Are there any alternatives to grits that are keto-friendly?
Yes, there are several alternatives to grits that are keto-friendly. For instance, cauliflower grits can be a good substitute. They are made by pulsing cauliflower florets in a food processor until they reach the consistency of grits.
What are the nutritional benefits of eating grits?
While they may not be suitable for a keto diet, grits have some nutritional benefits. They are a good source of iron, vitamin B, zinc, and fiber. They are also gluten-free, which can be beneficial for those with gluten sensitivities or celiac disease. However, it’s worth noting that these benefits must be weighed against the high carbohydrate content if you’re considering including them in a ketogenic diet.
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