Corn grits: meet this great dish

Corn semolina is a preparation that is characterized by its content of essential nutrients. It provides quality energy and is suitable for athletes. In addition, it can be included in the context of a balanced diet, as long as it is combined with other foods that have high-quality protein and fat.

Next we are going to show you how to prepare and how to use corn grits to get its full potential. Remember that the basis of a good diet is variety, so don't forget to introduce foods from all groups. Only then will you be able to meet the daily needs of the body.

Benefits of corn grits

This product stands out for its low glycemic index carbohydrate content. Thanks to them you will enjoy the energy necessary for the development of vital functions. In addition, due to the complexity of its carbohydrates, it does not impact on pancreatic health, which is why blood glucose levels remain stable.

At the same time, corn grits have a significant amount of fiber. This substance is essential to maintain proper intestinal health, according to a study published in the journal Central European Journal of Public Health, reducing the risk of constipation.

Corn semolina also stands out for the presence in its interior of certain vitamins, such as A. This has a decisive function when it comes to guaranteeing the maintenance of visual health, as evidenced by the most recent scientific articles. An adequate supply of the nutrient contributes to reducing macular degeneration.

Finally, it is worth noting its potassium content, a nutrient that has been shown to neutralize the action of sodium, thus reducing blood pressure. This mineral is of great importance in the diet of subjects who present some type of alteration in the functioning of the cardiovascular system.

Athletes can use grits as a nutritional supplement in their diets.

To learn more: Are carbohydrates important in the diet?

How to consume corn grits?

There are different ways to eat this food, although it is usual to use it as a side dish. It is beneficial to complete the plate with a product that contains protein of high biological value, such as meat, fish and eggs.

At the same time, it is essential to ensure the presence of vegetables. These contain essential micronutrients and antioxidants to ensure the proper functioning of the body, as well as to prevent premature aging.

However, there is also the possibility of preparing a dish in which the corn grits are the undisputed protagonist. Next we will teach you how to carry out this recipe.

You may also be interested in: Fruits, vegetables and vegetables that contain protein

Corn semolina soup

Corn semolina soup is a suitable first course for a diet prepared in the sports context. In the case of sedentary people, the most correct thing is to use the product as a side or garnish. However, athletes may require a higher carbohydrate intake.


  • 8 tablespoons of semolina.
  • 5 glasses of chicken broth.
  • 25 milliliters of olive oil.
  • One onion.
  • Half celery
  • 200 grams of spinach.
  • Some lettuce leaves.
  • One medium carrot.
  • One garlic clove.
  • Half a teaspoon of nutmeg.
  • Oregano.
  • Salt and pepper.
  • Grated cheese to taste


The first thing to do is chop the vegetables, both the carrot, the celery and the onion.. Also spinach and lettuce, ensuring that they are cut into fine pieces. Once this is done, it is necessary to make a sauce with the vegetables and olive oil, to later add the poultry stock.

With the mixture over medium heat, it is necessary to include the semolina at this time, raising the temperature of the mixture to a boil. Once boiled, you have to lower the heat and cook for at least 15 minutes, stirring from time to time.

Make sure that once cooking is finished, the vegetables are soft, otherwise it would be appropriate to continue the process for a few more minutes. At this point you have to add salt and pepper, while adding the oregano and grated cheese.

Once this is done, it is important to return to the boiling point to ensure that the flavors are integrated. From here, the recipe is ready and the dish can be consumed hot or warm.

The corn semolina soup is a healthy dish option that is more than interesting to incorporate.

Include corn grits in your diet

As we have commented, corn grits is a high carbohydrate food which can be introduced in the context of a balanced and healthy diet. Choose the accompaniments well to guarantee a complete supply of nutrients, in which there is no lack of fat or protein.

You can even prepare this cereal as a starter or as a first course. Also note that it can be used as a substitute for pasta or rice. However, do not forget that within the group of foods with high sugar content, those most commonly consumed have to be legumes and tubers.