Is Grits and Shrimp Good for You? A Deep Dive into This Southern Classic

Grits and shrimp is a beloved Southern dish, but is it actually good for you? As a Southern gal myself, I grew up eating grits and shrimp at Sunday dinner and special occasions. It’s comfort food at its finest.

However as I’ve gotten more health-conscious over the years I’ve started questioning whether some of my long-time favorites are as nutritious as they are delicious. That includes the iconic shrimp and grits combo.

So I decided to take a deeper look at the nutrition of grits and shrimp. Here’s what I discovered about whether this tasty duo can be part of a healthy diet.

The Nutritional Benefits of Shrimp

Let’s start with shrimp since it’s often considered one of the healthier seafood options. A 3-ounce serving of shrimp contains just 84 calories, but packs in 18 grams of protein. That makes shrimp an awesome source of lean protein.

Protein helps maintain and repair muscles, organs, and other tissues. It also keeps you feeling full and satisfied after a meal.

In addition. shrimp provides a variety of vitamins and minerals

• Selenium – An important antioxidant that supports immune function and thyroid health. Shrimp is one of the best dietary sources of selenium.

• Vitamin B12 – Critical for energy, brain function, and red blood cell formation. Many people are deficient in B12.

• Zinc – Supports immune function and wound healing. Also helps make DNA and protein.

• Iron – Needed to produce healthy red blood cells that carry oxygen throughout the body.

• Phosphorus – Key for strong bones and teeth. Also used to make protein for cell growth and repair.

• Niacin – Converts food into energy and promotes healthy skin and nerves.

So shrimp packs a big nutritional punch, despite its small size and low calorie content. It provides high-quality, lean protein along with a variety of beneficial vitamins and minerals.

What Are the Benefits of Grits?

Now let’s move on to grits. Grits are made from ground corn, specifically the dried corn kernels. There are a few different types of corn grits:

• Hominy grits – Made from hominy corn that has been treated with lime to remove the hull and germ

• Corn grits – Can be made from either yellow or white corn

• Polenta – Coarsely ground cornmeal made from yellow or white corn

No matter what type you use, grits are naturally gluten-free, making them a go-to for people with celiac disease or gluten sensitivity. They also provide some useful nutrition:

Carbs for Energy – A 1/2 cup serving of cooked grits contains about 15 grams of carbohydrates. Your body uses carbs as its main source of energy. Whole grain carbs like grits provide longer lasting energy than refined carbs.

Fiber – Grits supply around 1-2 grams of fiber per serving. Fiber promotes digestive and heart health. It also helps control blood sugar and cholesterol levels.

Iron – One serving of grits has around 5-10% of the recommended daily amount of iron. As mentioned earlier, iron is vital for oxygen transport in the blood.

B Vitamins – Grits contain small amounts of thiamin, niacin, folate, and pantothenic acid. B vitamins are needed for converting food into fuel and creating new cells.

Antioxidants – Corn contains beneficial plant compounds like lutein and zeaxanthin. These antioxidants help protect your cells from damage and lower the risk of certain eye diseases.

So while grits are mostly carbs, they do contain some important vitamins, minerals, fiber, and antioxidants. When paired with protein-rich shrimp, they make a fairly balanced meal.

Tips for Making Healthy Shrimp and Grits

Now that we’ve established the basic nutrition facts, let’s look at some ways to make shrimp and grits as healthy as possible:

1. Use whole grain or stone ground grits – These are less processed than instant and quick grits, meaning more of the grain stays intact. That provides more fiber, vitamins, and minerals. The stone ground variety also retains some of the hull and germ.

2. Cook the grits in low-fat milk or broth – For creamier grits without all the saturated fat, use low-fat milk, light coconut milk, or vegetable/chicken broth instead of heavy cream. Stir in a little cheese for richness.

3. Limit butter and salt – A little butter and salt adds nice flavor, but too much promotes high cholesterol and sodium levels. Use just enough to enhance the taste.

4. Use healthier cooking methods for shrimp – Opt for grilling, broiling, or sautéing instead of deep frying. A light drizzle of olive oil or cooking spray is all you need.

5. Include veggies – For extra nutrition and fiber, add sautéed onions, peppers, tomatoes, or spinach. You can mix them into the grits or serve as a side.

6. Top with fresh herbs – Fresh parsley, cilantro, dill, and scallions add lots of flavor for barely any calories. They make shrimp and grits look even more appealing too!

7. Swap in whole wheat grits – For a fiber boost, use whole wheat or multigrain grits. The heartier texture and nutty taste work well with shrimp.

With a few simple tweaks, it’s easy to make shrimp and grits a nourishing meal that still keeps all its Southern comfort. A healthier version with lean protein, whole grains, veggies, and herbs fits well into a balanced diet.

What About Cajun Shrimp and Grits?

No discussion of shrimp and grits is complete without mentioning the popular Cajun style. Cajun shrimp and grits packs some serious spice and flavor.

Classic Cajun seasonings like cayenne, paprika, onion, and garlic infuse the shrimp with heat and zest. It gets sautéed in butter for rich, irresistible flavor.

So while incredibly tasty, Cajun shrimp and grits is higher in calories, fat, and sodium than basic shrimp and grits. The question is, can you still enjoy it as part of healthy eating?

The answer is yes, just in moderation! Here are some tips:

• Use a lighter hand with the butter – 1 tbsp per serving is plenty.

• Skip deep frying and breading the shrimp to reduce fat and carbs.

• For the grits, stick with low-fat milk and limit cheese.

• Balance out the meal with veggies and whole grain biscuits or corn bread.

• Drink plenty of water to help flush out excess sodium.

With reasonable portions, Cajun shrimp and grits can be worked into an overall healthy diet. The satisfaction of those big, spicy flavors makes it worth the splurge now and then.

Simple Healthy Shrimp and Grits Recipe

To sum it all up, here is a basic healthy shrimp and grits recipe highlighting the tips mentioned:

Ingredients:

• 1⁄2 cup stone ground grits
• 2 cups low-fat milk
• 2 cups reduced sodium chicken or vegetable broth
• 1 tbsp unsalted butter
• 1⁄4 cup shredded cheddar cheese
• 1 lb peeled, deveined shrimp
• 2 tsp olive oil
• 1⁄2 onion, diced
• 1 clove garlic, minced
• Juice of 1 lemon
• Salt, pepper, Cajun seasoning to taste
• Chopped parsley for garnish

Directions:

1. In a small saucepan, bring the milk and broth to a boil. Slowly whisk in the grits until no lumps remain. Reduce heat to low, cover, and cook for 15-20 minutes, stirring occasionally, until thick and creamy.

2. Remove from heat and stir in the butter and cheese. Cover to keep warm.

3. In a large skillet, heat the olive oil over medium high heat. Sauté the onion for 3-4 minutes until soft. Add garlic and cook 1 minute more.

4. Add shrimp and season with salt, pepper, and Cajun seasoning. Cook shrimp for 2-3 minutes per side until pink. Squeeze lemon juice over shrimp.

5. Serve shrimp over the hot grits. Garnish with chopped parsley. Enjoy!

This recipe keeps shrimp and grits simple, light, and nutritious. With whole grain grits, lean protein, and lots of flavor, it’s truly healthy comfort food at its best.

So go ahead and enjoy those shrimp and grits without guilt! Just be mindful of ingredients, portions, and how often you indulge. When made right, this Southern favorite can be good for both your taste buds and your health.