Are Grits Bad for Diabetics? How to Eat Them the Right Way

What Are Grits and How Do They Affect Blood Sugar?

Grits are a traditional Southern food made from ground corn. They’re naturally high in carbohydrates, which means they can raise blood sugar levels — but not all grits are created equal.

 Instant or quick grits are more processed and have a higher glycemic index, which can lead to quicker blood sugar spikes. On the other hand, stone-ground or whole grain grits are less processed and digest more slowly, making them a better choice.

Like any carbohydrate-rich food, how grits affect you depends on how much you eat, what you eat with them, and what type you choose.

🥥Explore at the diabetic app our expert-backed tips, meal ideas, and product guides made for real life.

So, Are Grits Bad for Diabetics?

Let’s clear this up: grits aren’t “bad” for people with diabetes, but they do require some thought when it comes to portion size and meal planning.

The key is to think of grits as your carbohydrate portion , one-quarter of your plate. The rest of the plate should be made up of half non-starchy vegetables like sautéed spinach, tomatoes, or zucchini, and one-quarter lean protein such as eggs, tofu, or fish.

With the right pairings and portions, grits can absolutely be part of a balanced diabetic-friendly plate.

How to Eat Grits in a Diabetes-Friendly Way

Start by building your plate with intention:

• ¼ of the plate: grits (ideally whole grain)
  
  
• ½ of the plate: non-starchy vegetables (like sautéed kale, grilled zucchini, or cherry tomatoes)
  
  
• ¼ of the plate: protein (like eggs, grilled salmon, or tofu)
  
  

Skip sugary toppings like syrup, honey, or heavy cream. Instead, season grits with herbs, spices, or a little olive oil.

 You can even stir in some mashed avocado or top them with a soft-boiled egg for richness without the sugar.

Healthy Grits Meal Ideas:

• Savory breakfast bowl: whole grain grits, sautéed kale, and a poached egg
  
  
• Lunch combo: grits topped with grilled salmon, roasted tomatoes, and spinach
  
  
• Hearty plant-based plate: grits with tofu scramble, mushrooms, and bell peppers
  
  

Simple, flavorful, and balanced meals like these let you enjoy grits without guilt.

👉Looking for other satisfying comfort foods? Check out our deep dive on another popular one: Is Popcorn Bad for Diabetics?

What Kind of Grits Are Best for People with Diabetes?

Choosing the right kind of grits can make a big difference in how your body responds to them.

Whole grain or stone-ground grits are less processed, retain more fiber, and are digested more slowly, making them the best option for blood sugar stability. Instant or quick grits, by contrast, are more refined and tend to cause quicker spikes.

This is similar to how different types of rice impact blood sugar. Curious about your options there? Read more in our guide: Is Basmati Rice Good for Diabetics?

Look at the ingredient list. The shorter, the better, avoid added sugars or artificial flavorings. If a product says “enriched,” it’s likely been stripped of some natural fiber.

When shopping for grits, go for whole grain and keep it simple — your blood sugar will thank you.

Supporting Blood Sugar with Balanced Meals and Snacks

Grits can be part of a nourishing, satisfying meal — but they're just one component of your broader eating pattern.

Pairing your meals with high-quality proteins and snacks can help maintain energy levels and keep blood sugar in check throughout the day.

 For instance, if you’re enjoying grits for breakfast, a small serving alongside eggs and vegetables can be rounded out later in the morning with a protein-rich snack.

A few small adjustments — like swapping sugary snacks for protein-rich ones — can make a big difference.

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