Rice is known as a good source of energy for the human body. In addition to calories, rice also provides a good source of magnesium, phosphorus, manganese, selenium, iron, folic acid, thiamin and niacin but it is low in fiber and fat. For more than half of the world's population, rice is a staple food. Most Filipinos cannot go for a day without eating rice; eating rice three times a day is part of local culture. In developing countries, 70 % - 80 % of person’s calorie intake comes from carbohydrates. In Asia, particularly in the Philippines, rice ranks as the most important staple.
Corn, like rice, is an important food staple. According to the Department of Agriculture, only 20% of Filipinos in Visayas and Mindanao eat white corn as their main staple. If people cannot afford to buy rice, particularly white rice, combining white rice and corn grits could be a healthy and affordable alternative. According to a study conducted by the Institute of Human Ecology in the University of the Philippines in Los Baños (UPLB), rice blend (or rice composite), which is a mixture of white rice and corn has acceptable taste similar to white rice alone.
Grits, like all whole grains, have three main components in their kernels: the hull, germ, and inner starch. Corn has more sugars and protein, but rice is higher in calories and carbohydrates because of its starch content. Corn has a lower glycemic index while rice is the preferred choice in low-fat diet. Grits contain more vitamins, minerals, and antioxidants than rice which can help to reduce the risk of heart disease, type 2 diabetes, anemia, and some cancers. They are also high in multiple B-complex vitamins including folate, niacin, pyridoxine, riboflavin, and thiamine. Rice has a higher folate content than corn.
Furthermore, in terms of micronutrients, corn has more potassium, magnesium, and phosphorus, while rice is rich in iron, calcium, and copper. Corn also has a higher sodium content. Grits are naturally gluten-free, making them a good option for those with gluten sensitivity or celiac disease. Two of the antioxidants found in grits, lutein and zeaxanthin, are known to contribute for better vision and eye health as well as protecting against age-related diseases. Grits are high in iron which can help to prevent anemia among elderly people. It also contains fat and fiber in addition to protein and carbohydrates.
Rice and corn are both nutritious. Whether you choose corn grits over rice or rice over grits, always remember that excess consumption of these staple foods may lead to obesity due to their high caloric content. So, eat moderately!
PNFP Rowence F. Zorilla, RND
References:
1. Rice-corn grits
https://www.philrice.gov.ph/rice-corn-grits-could-be-option-for-better-health/
2. Rice: Importance for Global Nutrition
https://pubmed.ncbi.nlm.nih.gov/31619630/
3. Grits: Health Benefits, Nutrition Facts, and How to Prepare Them
https://www.webmd.com/diet/grits-health-benefits-nutrition-facts-and-how-to-prepare-them#
