Corn grits vs. Oatmeal — Health Impact and Nutrition Comparison

Calories

Grits and oatmeal are low-calorie foods, with grits providing slightly more: 100g of grits provides 74 calories, while oatmeal provides 68.

Proteins & Fats

Oatmeal and grits are low in proteins and fats; however, oatmeal is comparably richer in both.

Oatmeal contains 2.4g of proteins and 1.4g of fats, whereas grits contain 1.58g of proteins and 0.5g of fats.

Carbohydrates

Carbs are the predominant macronutrient and energy source in both cereals.

Grits are higher in total and net carbs, whereas oatmeal is 1.5 - 2.5 times higher in dietary fiber. Most of the carbs in these cereals are starch.

Oatmeal contains 12g of total carbs, of which 1.7g is dietary fiber. Quaker's grits contain 16g of total carbs, of which 1.1g is dietary fiber, whereas regular grits contain 0.7g of dietary fiber (1). Consequently, one cup of oatmeal and regular grits contains 4g and 1.6g of dietary fiber, respectively.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Corn grits

1

Starch: 15.39 g

Sucrose: 0.1 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Oatmeal

2

Starch: 10.37 g

Sucrose: 0.29 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0.16 g

Contains more StarchStarch

+48.4%

Contains more SucroseSucrose	+190%
Contains more GalactoseGalactose	+∞%

~equal in Glucose ~0g

~equal in Fructose ~0g

~equal in Lactose ~0g

~equal in Maltose ~0g

Insulin Index

The insulin index of oatmeal is 40.

You can read more about glycemic and insulin indices on our "Glycemic Index and Diabetes: What's the Connection?" and "Glycemic Index vs. Insulin Index" pages.

Iron & Anemia

Fortified cereals are especially rich in iron. Iron transports oxygen in tissues, mitochondrial respiration, DNA synthesis, and repair. 

Iron deficiency causes an iron deficiency or microcytic anemia. Vegan or vegetarian diets, menstrual periods, gastrointestinal bleeding, and chronic inflammatory diseases are all risk factors for anemia.

Accordingly, enriched grits and oatmeal may prevent anemia and restore iron supply. However, iron concentrations should be kept in the normal range, as iron excess may cause oxidative stress and tissue damage (5, 6).

Oat Beta-glucans

Beta-glucan is a soluble fiber derived from cereals, predominantly oats.

Beta-glucans have been studied to beneficially affect metabolic syndrome by lowering blood sugar and cholesterol levels; decrease colorectal cancer and gut disease risks by regulating the gut microbiome. Beta-glucans have also been studied to benefit those with skin disorders and neurodegenerative diseases (7, 8, 9, 10).

B-complex Vitamins

Cereals are a good source of B-complex vitamins, such as B1 (thiamine), B3 (niacin), and B6.

B complex vitamins are necessary for energy metabolism, DNA synthesis and repair, methylation, healthy immune and brain functions, and the synthesis of numerous neurochemicals and signaling molecules (11, 12).

Carotenoids & Ocular Health

The two main carotenoids found in the human eye - lutein and zeaxanthin, are present in oatmeal (421 mcg in one cup) and grits (460 mcg in one cup) and are essential for healthy vision (13, 14).

These carotenoids have been shown to delay the progression of certain eye diseases, such as age-related macular degeneration and cataracts. By filtering UV and blue light, they may prevent the formation of free radicals and oxidative stress (15).

Ultra-processing, Cancer & More

Many branded grits and oatmeals are highly processed or ultra-processed foods. The consumption of these foods is linked to an increased risk of both breast cancer and cancer overall. According to the available evidence, ultra-processed foods may increase cancer risks by obesity-promoting properties or carcinogenic compounds; however, further research is yet to be done (16, 17). 

Ultra-processed foods are also associated with various adverse health outcomes, such as obesity, metabolic syndrome, heart, and gut disease, and all-cause mortality.

Cross-contamination & Gluten

Oats and corn are naturally gluten-free; however, if they are produced in the same place as wheat, barley, or rye, they may become contaminated with gluten from them.

Therefore, people with gluten-related disorders such as celiac disease and gluten intolerance should choose oatmeal and grits labeled "gluten-free."

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