Mayo Clinic Minute: Discover the health benefits of farro - Mayo Clinic News Network (2024)

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Mayo Clinic Minute: Discover the health benefits of farro - Mayo Clinic News Network? ›

Anya Guy Dietitian Mayo Clinic "Farro is a great source of fiber, iron, protein and magnesium. It can provide a lot of health benefits for your diabetes or for heart health or for brain health." Cook farro on the stovetop, in a slower cooker or in the oven. It doesn't expand as much as rice or pasta.

Also, be advised that farro contains gluten. If you have celiac disease or are otherwise gluten intolerant, avoid the grain. As you may have guessed, you'll also want to sidestep farro if you have a wheat allergy.

Farro is an excellent source of fiber. Fiber, in turn, helps regulate the digestive system. So it's no surprise that farro has been shown to improve digestion in humans. If you have constipation, irritable bowel syndrome, or other digestive disorders, you may especially benefit from adding farro to your diet.

All grains have a place in a healthy diet. Farro and barley, being whole grains, contain more fiber and health benefits than white pasta or white rice.

Farro has a low glycemic index, meaning it does not cause as much of a rise in blood sugar compared to refined carbohydrates, such as potatoes or pasta. This keeps blood sugar levels more stable, which can be useful for those with type 2 diabetes or prediabetes.

One serving provides about 200 calories, 7 grams of protein and 7 grams of fiber. "The fiber content in farro is really important because it improves digestive health," says Guy.

Luckily, incorporating anti-inflammatory foods like fruits, vegetables and whole grains into your diet can help tame chronic inflammation. Our top whole-grain pick for inflammation is farro, since it's packed with fiber and antioxidants while also being a versatile pantry staple.

Oatmeal is probably the most widely used and recognized breakfast grain. But while a 1-cup serving of oatmeal serves up 4 grams of fiber, the same amount of farro will give you 9 grams. This versatile ancient grain is the perfect addition to your favorite breakfast bowl, as it can be served sweet, savory, hot or cold.

These grains are a force to be reckoned with. While both provide excellent sources of fiber and protein, farro tops the charts and offers almost double the value compared to the same size serving of quinoa. However, quinoa contains all nine essential amino acids along with antioxidants.

What is the best farro to buy? ›

Semi-pearled farro: This version is the best of both worlds with half of the grain intact and a reduced cook time. Whole farro: Since the grain is still intact, this version has the most nutrients per serving and strongest flavor.

Farro is a hearty addition to salads and soups. It's especially wonderful with some garlic and olive oil stirred in while it's still warm. Farro is a nice alternative to wild rice, brown rice, quinoa and other whole grains. It's a healthy plant-based source of protein, iron and fiber.

Farro is an ethnobotanical term for three species of hulled wheat: spelt (Triticum spelta), emmer (Triticum dicoccum), and einkorn (Triticum monococcum). Hulled wheat is wheat that cannot be threshed. In Italian cuisine, the three species are sometimes distinguished as farro grande, farro medio, and farro piccolo.

Whole grains like farro contain a good amount of fibre which might be difficult to digest for some people (common in older adults). When broken down by microorganisms in the large intestine, it can lead to gas.

Emmer farro provides more protein and fiber than white rice and is low in fat, sodium, and cholesterol.