Grits And Keto: Are They Compatible?

Grits are a traditional Southern dish made from ground corn boiled in milk, water, broth, or a combination of these. They are typically served as a side dish or as a breakfast food. But are they keto-friendly?

Classic grits are not keto-friendly, as they are made from cornmeal, which is high in carbohydrates. One cup of dry uncooked white corn, quick grits has about 116g of carbs, while a 257g cup of cooked regular grits has about 38g of carbs. However, there are alternative recipes for keto-friendly grits that use low-carb ingredients such as cauliflower, almond flour, and lupin beans instead of cornmeal. These recipes allow people on a keto diet to enjoy the taste of grits without compromising their dietary goals.

Classic grits are not keto-friendly due to their high carb content

Grits are a traditional Southern dish made from ground corn boiled in milk, water, broth, or a combination of these. They are typically served as a comforting breakfast or as a side dish. However, for those following a keto diet, classic grits are not a suitable option due to their high carbohydrate content.

A keto diet is a low-carb, high-fat approach to eating that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To maintain ketosis, it is essential to minimise carbohydrate intake, typically limiting carbs to between 20-50 grams per day.

Unfortunately, classic grits are high in carbohydrates. A cup of dry uncooked white corn quick grits contains approximately 116 grams of carbohydrates, while a 257-gram cup of cooked regular grits has about 38 grams of carbs, with 36 grams of net carbs. This is significantly higher than the recommended daily carb intake for keto dieters, making classic grits incompatible with a keto diet.

However, this doesn't mean that grits are entirely off the menu for those following a keto diet. It is possible to make keto-friendly grits by substituting cornmeal with low-carb alternatives such as cauliflower, lupin beans, or almond flour. These alternatives provide a similar texture and flavour to classic grits while significantly reducing the carbohydrate content, allowing people on a keto diet to enjoy this comforting dish without compromising their dietary goals.

By using these low-carb substitutes, the carb count per cup can be reduced to around 6 grams, with 3 grams of net carbs, making it a suitable option for those watching their carb intake. So, while classic grits are not keto-friendly, there are creative ways to adapt this traditional dish to fit within the parameters of a keto diet.

Keto grits can be made with low-carb alternatives like cauliflower and almond flour

Keto grits with cauliflower and almond flour

Almond flour keto grits

Almond flour can be used as a low-carb substitute for grits. Almond flour grits have about 6g net carbs per cup, which is significantly lower than the 36g net carbs in regular grits. This recipe also calls for cheese, chicken broth, and black pepper. To make almond flour keto grits, simply add the almond flour and broth to a pan, bring the mixture to a slow boil, turn the heat to low, and allow the mixture to cook until thickened.

Cauliflower keto grits

Cauliflower can also be used as a keto-friendly substitute for cornmeal in grits. To make cauliflower grits, the cauliflower is riced and boiled in chicken stock until tender. Butter, salt, cheese, and cream are then added to create a creamy and cheesy dish.

Lupin bean keto grits

Another alternative to cornmeal in grits is ground lupin beans. Lupin beans are yellow, protein-packed beans commonly found in Mediterranean, Latin American, and North African cuisine. They are low in net carbs and can be ground into a meal or flour, making them a suitable substitute for cornmeal in keto grits.

Keto grits recipes

There are several recipes available for keto grits, including those made with almond flour, cauliflower, or lupin beans. These recipes allow individuals following a keto diet to enjoy the classic Southern dish while adhering to their dietary restrictions.

Cornmeal is not keto-friendly, but lupin beans are a good alternative

Cornmeal is not keto-friendly. It is made from corn, which is a high-carb food. A cup of yellow cornmeal contains 84.9g net carbs and 93.8g total carbs. A keto diet typically limits daily carb intake to between 20g and 50g, so cornmeal is not an ideal food for those following this diet.

However, there are low-carb alternatives to cornmeal that can be used to make keto-friendly grits. One option is to use lupin beans instead of cornmeal. Lupin beans, also known as lupini beans, are a good source of plant protein and fiber and have zero net carbs. They are often used in Mediterranean, Latin American, and North African dishes and have gained popularity among those following a keto diet. When ground into a meal or flour, lupin beans can be used as a substitute for cornmeal in grits, providing a similar texture and flavour without the high carb content.

Other alternatives to cornmeal include cauliflower and almond flour, which can be used to make keto-friendly grits while maintaining the desired texture and taste.

By replacing cornmeal with lupin beans or other low-carb alternatives, those following a keto diet can still enjoy grits without compromising their dietary goals.

A keto diet is a highly low-carb and high-fat diet aimed at putting the body in ketosis

A keto diet is a low-carb, high-fat diet that aims to put the body in a metabolic state called ketosis. In this state, the body uses fat as its main source of energy instead of carbohydrates. This is achieved by reducing carbohydrate intake to a minimum and increasing the consumption of healthy fats. The body then starts burning fat for fuel, which can lead to weight loss and improved health.

To reach and maintain ketosis, it is crucial to limit carbohydrate intake to a maximum of 50 grams per day, with some sources suggesting a more stringent limit of 20 grams. This restriction forces the body to rely on fat for energy instead of glucose from carbohydrates. The transition to ketosis typically takes a few days and is accompanied by reduced insulin levels and a natural reduction in calorie intake. Staying in ketosis also requires moderate protein consumption, as excessive protein can be converted into glucose, hindering the transition to ketosis.

The keto diet has gained popularity due to its potential benefits for weight loss and certain health conditions. It has been shown to be effective for losing weight, especially when compared to low-fat diets. Additionally, keto diets can improve metabolic health, including blood pressure, blood sugar, and HDL cholesterol levels. The diet is particularly useful for managing type 2 diabetes and metabolic syndrome by reducing blood sugar levels and improving insulin sensitivity.

However, it is important to note that the keto diet may not be suitable for everyone. While generally safe, some individuals may experience side effects such as "keto flu," which includes symptoms like difficulty focusing and less energy. Moreover, long-term health effects of the keto diet are still being researched. It is recommended to consult a healthcare provider before starting any diet, especially for those taking medication for conditions like diabetes or high blood pressure.

Regular grits have 36g net carbs per cup, while keto grits have about 6g per cup

Grits are a traditional Southern dish made from ground corn boiled in milk, water, broth, or a combination of these three. They are typically served as a side dish or as a breakfast food.

Carb Content of Regular Grits

Regular grits are high in carbohydrates. A cup of dry, uncooked white corn quick grits contains about 116g of carbohydrates. A 257g cup of cooked regular grits has about 38g of carbs, 2g of which are dietary fiber. This means that a cup of regular grits has 36g net carbs.

Keto Grits

Since a keto diet limits daily carbohydrate intake to between 20-50g, classic grits are not considered keto-friendly. However, it is possible to make keto-friendly grits by substituting low-carb ingredients for cornmeal.

One keto grits recipe uses almond flour as a substitute for cornmeal, reducing the carb content to about 6g per cup, or 3g net carbs per serving. Another popular alternative is to use cauliflower instead of cornmeal, which also significantly reduces the carb content of the dish.

Regular grits are not keto-friendly due to their high carbohydrate content. However, by substituting low-carb ingredients for cornmeal, it is possible to make keto-friendly grits with a similar texture and taste to the classic dish.

Frequently asked questions