Farro is a type of wheat grain that is rich in healthy nutrients. It is loaded with fiber, protein, vitamins, and minerals and is also one of the best foods for gut health.
Farro is a small, light brown grain that resembles barley and has an outer layer of bran. It is popular in soups, stews, and salads because of its chewy texture and nutty flavor.
This article will provide an overview of farro, its healthy benefits, and how to eat it.
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Farro Taste and Texture
Farro has a unique taste and texture, making it ideal for a hearty side dish or salad. Farro has an outer bran layer, which gives it a chewy texture. It has a slightly nutty flavor that pairs well with fresh produce.
Farro is often called an ancient grain, a group of grains that have remained unchanged for hundreds or thousands of years. There is no universal definition for ancient grains. It includes grains like farro that have not been altered as the modern version of wheat has. Other ancient grains include quinoa, amaranth, millet, and wild rice.
Benefits of Eating Farro
There are several health benefits to eating farro. This whole grain is rich in fiber and protein, as well as several vitamins and minerals.
Lowers Risk of Disease
A fiber-rich diet with grains like farro can help lower the risk of chronic disease. Like quinoa, farro is a grain high in dietary fiber. Consuming more fiber is linked to a lower risk of heart disease, type 2 diabetes, and colon cancer.
Farro also contains antioxidants like polyphenols, carotenoids, phytosterols, and selenium. Antioxidants are compounds found in plants that help prevent cell damage in the body. Research has found that eating antioxidants can lower the risk of chronic disease by reducing inflammation.
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Healthy Muscles
Farro is a good source of magnesium, a mineral our bodies need for muscle function. Our cells use magnesium to develop strong bones and healthy muscles. Magnesium is also needed for nerve function and a regular heartbeat.
Regulates Blood Sugar
The fiber in farro may help regulate your blood sugar levels and prevent type 2 diabetes. Eating grains like farro helps keep your blood sugar from spiking. This helps your body regulate both blood sugar and insulin levels.
Brain Health
In addition to preventing chronic disease, the antioxidants found in farro may also improve your brain health. By preventing cell damage, antioxidants play a role in preventing neurodegenerative diseases like dementia.
Healthy Weight
For many people, farro can aid in maintaining a healthy weight. Because it is rich in protein and fiber, farro keeps you feeling fuller for longer. High-protein foods also reduce the level of hunger hormones and increase the level of hormones that signal fullness.
This can help you to feel satisfied with smaller portions of food. High-fiber diets have also been found to aid in weight loss and maintaining a healthy weight.
Farro Nutrition Breakdown
Farro is low in fat and calories while providing a variety of healthy nutrients. A 2-ounce serving of farro contains:
- Calories: 170
- Protein: 6 grams (g)
- Fat: 1 g
- Carbohydrates: 34 g
- Fiber: 5 g
- Iron: 0.7 milligrams (mg)
- Magnesium: 60 mg
- Zinc: 2 mg
- Niacin: 4 mg
- Cholesterol: 0 mg
Farro is not recommended for people with celiac disease because it contains gluten. Farro is similar to quinoa, but they differ because quinoa is gluten-free, and farro is not.
Types of Farro
There are different types of farro, and while they are similar, they have some key differences. The three types of farro are:
- Farro piccolo (einkorn)
- Farro medio (emmer)
- Farro grande (spelt)
Most of the farro varieties in grocery stores in the United States are farro medio (emmer). There are also different kinds of this type of farro. When shopping for farro, you’ll notice the following labels on the bag or box:
- Whole farro: All of the grain’s nutrients are retained.
- Semi-pearled farro: Part of the bran has been removed.
- Pearled farro: All of the bran has been removed.
Whole grain farro is the most nutritious. Pearled farro is quick and easy to prepare but contains much less fiber because it doesn’t have bran.
What’s the Best Way to Cook Farro?
Farro is simple to prepare. Like many other grains, the best way to cook farro is to simmer it in liquid until it is tender.
Choose your liquid. Both water and broth work, but broth will give you more flavor. Then, decide which type of farro to use. It is helpful to soak whole grain farro overnight before cooking it. This step is not necessary for the pearled and semi-pearled varieties.
Add one part farro and three parts liquid to a medium saucepan and bring the mixture to a boil. Then lower the heat and let the pan simmer for 15 to 25 minutes for pearled and semi-pearled or 30 to 40 minutes for whole grain.
Ways to Eat Farro
Once your farro is tender, drain the liquid and allow the farro to cool slightly. Farro is a delicious side dish on its own or a tasty addition to many dishes, including:
- Soups
- Stews
- Salads
- Tacos
- Stuffed peppers or zucchini boats
- Oatmeal
Use farro instead of rice or your usual go-to grains to boost nutrients and flavor.
Summary
Farro is a whole grain that resembles barley and is rich in fiber, protein, and other healthy vitamins and minerals. It has a chewy texture and nutty flavor. Adding this ancient grain to your diet may help reduce your risk of certain diseases, improve gut and brain health, support healthy muscles, and aid in weight management. However, farro is not recommended for people with celiac disease because it contains gluten.
The best way to prepare farro is by simmering in water or broth until tender. Farro makes a great addition to soups, stews, salads, oatmeal, and more.
