Top 3 Low-Carb Alternatives to Grits for Diabetics

Can diabetics eat grits? Typically made from dried, ground corn, cooked with hot water, milk, or broth, Grits are a beloved Southern dish, enjoyed by many for their creamy texture and comforting flavor. 

As grits are made from corn, they are high in carbs. For people with diabetes, eating large amounts of carbs can cause blood sugar spikes. This is because carbs break down into sugars during digestion, and people with diabetes may not respond well. This is due to their high glycemic index. 

Glycemic index of Grits: What Diabetics Need to Know

The glycemic index is a tool that’s often used to promote better blood sugar management. Several factors influence the glycemic index of a food, including its nutrient composition, cooking method, ripeness, and the amount of processing it has undergone.

Best Types of Grits for Diabetics

if we were to pick from the holy trinity of stone-ground, instant or hominy grits,  stone-ground grits likely have a lower Glycemic index than instant or regular grits. This means they are less likely to cause a rapid spike in blood sugar. Made from coarsely ground kernels of whole corn, higher in fiber, it is known to be thicker and toothier than it’s counterparts.

Check out these top 3 delicious and diabetes-friendly alternatives to grits: 

Oatmeal

Grits exhibit a higher glycemic index compared to oatmeal. Consequently, they can lead to more abrupt blood sugar increases, making them less suitable for type 2 diabetics focused on maintaining stable blood sugar levels. On the other hand, oatmeal’s lower GI offers a more gradual release of sugar into the bloodstream, making it a more favorable option. 

You may refer to our blog on allowed and prohibited foods for pre-diabetics for a better understanding.

Oatmeal nutritional value for diabetics

Oatmeal naturally contains a broader range of vitamins and minerals, including manganese, phosphorus, and zinc. It’s also high in antioxidants that can combat inflammation and boost heart healthn for blood sugar management.

How to Prepare Grits for a Diabetes-Friendly Diet

Hearty shrimp and grits are an all-time favourite. No matter the meal or the occasion, you’ll likely find grits on any Southern table. The dish makes for a perfect low-carb alternative to traditional grits by switching the grits with cauliflower florets and yellow squash. The net carbohydrates come out to be around only 6.9g. 

Also read: 8 Low carbohydrate breakfasts for people to start their morning right! 

Almond flour instead of grits for a balanced meal 

Another great alternative is almond flour. A 100% keto-approved baking flour. Though almond flour is significantly higher in calories than many other flours, it also contains considerable amounts of protein and fiber.

The magic ingredients? Flax and an egg. Golden flax meal provides the cohesion and a beaten egg lends thickness and creaminess. The texture of this ketogenic hot cereal resembled that of a cream of wheat.

In conclusion, grits can be a part of a diabetes-friendly diet if eaten in moderation and prepared carefully. Opt for stone-ground varieties and pair them with nutritious, low-carb ingredients. Enjoy your grits mindfully and savor the flavors of this Southern classic. By following these tips, you can enjoy grits without worrying about your blood sugar levels. Remember, moderation and mindful preparation are key.