Grits
Category: Prepared Meals
Serving size: 1 cup cooked (242 g)
Glycemic Index (GI): 70 (high)
Glycemic Load (GL): 27 (high)
Blood Sugar Guide: Avoid
Sodium: Low
Glycemic Index Range Chart (0-100)
Grits GI: 70
Glycemic Load Range Chart (0-40)
Grits GL: 27
Is Grits Good for Diabetes or Prediabetes?
Grits is generally not the best choice for diabetes or prediabetes when eaten in typical portions. With a glycemic index of 70 and a glycemic load of 27 per serving, it can raise blood sugar quickly and may lead to a larger post-meal glucose response.
If you do eat grits, keep the portion moderate and pair it with protein, non-starchy vegetables, and healthy fats to help slow carbohydrate absorption. Many people with diabetes or prediabetes do better choosing lower-GI alternatives from the list below.
Blood Sugar-Friendly Food Pairings
Pair grits with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Greek yogurt | ✓ | ||
| Cottage cheese | ✓ | ||
| Boiled eggs | ✓ | ✓ | |
| Chia or ground flax seeds | ✓ | ✓ |
Diabetes-Friendly Meal Planning
- Balance it: If using grits, add extra protein and vegetables to balance the meal.
- Portion it: Split large prepared portions into smaller servings when needed.
- Limit extras: Limit added sugary sauces and refined side dishes.
- Swap when possible: Use lower GI alternatives from the same category when possible.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Cereal Bar | 1 bar (35 g) | 47 | 13 |
| Breakfast Cereal (Sweetened) | 1 cup (30 g) | 51 | 3 |
| Granola Clusters | ½ cup (50 g) | 52 | 6 |
| Rolled Oats | ½ cup dry (40 g) | 54 | 15 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.