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Keto Food List
Grits
Dish
Not Keto Friendly
Are grits keto
Per 100g
Net carbs
13.6g
Total carbs
14.4g
Fats
2.83g
Protein
1.36g
Calories
84
Glycemic Index
65
Fiber
0.8g
Sugars
0.28g
Are grits keto

Are Grits Keto-Friendly?

Unfortunately, grits are not keto-friendly as they are too high in net carbs and may kick you out of ketosis even with small serving sizes.

Not Keto

  • It would be best if you avoid grits on keto as they are too high in net carbs (13.6g per 100g serving).
  • This amount of carbs will exceed your daily carb allowance and kick you out of ketosis even in small serving sizes.
  • Instead, replace it with other low-carb dishes like chicken wings or ground beef.

Low in Fats and Protein

  • Grits are low in fats and high in carbs, the opposite of the keto diet’s macros.
  • Fats are the primary macronutrient needed during ketosis, as the brain runs on fats instead of carbs.
  • Therefore, it would be best to substitute grits with other sources of healthy fats such as avocado, salmon, and ghee.
  • Grits are also low in protein, an essential macronutrient that helps increase satiety, and you need to substitute them with rich protein sources like lean chicken breasts.

Minimally Processed

  • Grits are minimally processed and do not contain harmful non-keto ingredients. However, they are not fit for keto due to their high carb count.
  • Grits are rich in antioxidants, such as lutein and zeaxanthin, linked to health benefits, such as improved skin health.
  • The antioxidants also help prevent degenerative eye disorders such as age-related macular degeneration and cataracts.
  • They are also rich in iron, thus helping protect the body from iron deficiencies which helps combat anemia.

Though grits are generally healthy, they are a high-carb food, making it hard for you to maintain ketosis. It’s best to choose other healthy, low-calorie alternatives.

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