Corn grits vs. Cream of Wheat — Health Impact and Nutrition Comparison

Calories

Corn grits and Cream of Wheat are low-calorie cereals. A 100g of corn grits provides 74 calories, whereas Cream of Wheat provides 62.

One cup of corn grits provides 162 calories, while Cream of Wheat provides 149.

Protein

Cream of Wheat is slightly richer in proteins: 100g of Cream of Wheat and corn grits contain 1.84, and 1.58g of proteins, respectively.

Fats

Both cereals are very low in fats. 

One cup of each cereal contains a maximum of 1g of fats.

Carbohydrates

Carbs are the predominant macronutrient in Quaker’s corn grits and Cream of Wheat porridge. 

Corn grits contain 15.95g of total carbs, of which 1.1g is dietary fiber. Cream of Wheat contains 13.08g of total carbs, of which 0.6g is dietary fiber. The rest are net carbs.

One cup (serving) of QUAKER’s corn grits contains 35g of total carbs, 2.41g of which is dietary fiber, whereas Cream of Wheat contains 31.6g of total carbs, 1.45g of which is dietary fiber.

Rich In Iron

Fortified cereals, such as corn grits and Cream of Wheat, are great for fighting microcytic or iron deficiency anemia. Common causes of anemia include several diets, menstrual periods, iron loss due to gastrointestinal bleeding, and chronic inflammatory diseases (8).

Iron is required for hemoglobin synthesis to transport oxygen, adequate growth, brain development, cellular functioning, DNA, and hormone synthesis (9).

Rich in B Complex vitamins

B complex vitamins are required for energy metabolism, DNA synthesis and repair, methylation, adequate immune and brain functions, and synthesis of numerous neurochemicals and signaling molecules (10, 11).

Rich In Dietary Fiber

Dietary fiber intake is inversely associated with obesity, metabolic syndrome, type two diabetes, cancer, inflammation, depression, and heart disease (12, 13).

Cream of Wheat from whole wheat flour and corn grits from whole corn kernels (not Quaker’s grits) also have potential prebiotic effects that feed and modulate the gut microbiota (13, 14, 15).

The consumption of high-fiber foods, such as corn grits and Cream of Wheat, can help to alleviate functional constipation (16).

Gluten-related disorders

Cream of Wheat is made from wheat, meaning it contains gluten. Corn grits are naturally gluten-free, but due to the possibility of cross-contamination, they may contain gluten if they are not labeled as gluten-free.

Consumption of gluten-containing cereals for people with gluten intolerance or gluten sensitivity will likely trigger gluten-related disorders such as Coeliac disease or non-coeliac gluten sensitivity, wheat allergy, dermatitis herpetiformis, and gluten ataxia (17).

Ultra-processing And Cancer

Some corn grits (such as Quaker’s) and Cream of Wheat are highly processed or ultra-processed foods. Consumption of highly processed foods is associated with an increased risk of overall and breast cancer. Available evidence suggests that ultra-processed foods may increase cancer risks by obesity-promoting properties or carcinogenic compounds; however, further research is required (18, 19). Ultra-processed foods are also associated with various adverse health outcomes, such as obesity, metabolic and heart disease, irritable bowel disease, and all-cause mortality.

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