This is similar to quinoa but higher than brown rice and whole grain wheat. One-fourth cup (47 grams) of whole grain emmer farro contains six grams of protein ( 1, 2). Observational studies strongly suggest that the long-term consumption of diets rich in plant polyphenols can protect against diseases, including some cancers, heart disease, diabetes, osteoporosis and neurodegenerative diseases ( 15, 20).Ī review of 16 studies found that three servings of whole grains daily reduced the risk of diabetes by 32% ( 21).Īnother large review of 45 studies found that consuming three servings of whole grains daily reduced the risk of heart disease by 22% and stroke by 12% ( 22).įarro is a good source of antioxidants and polyphenols, both of which are thought to play a role in protecting against heart disease, diabetes, stroke and some cancers.įor a grain, farro is a great source of protein. In addition, whole grains, along with fruits and vegetables, are one of the most important antioxidant sources in the diet ( 16).Īll three grains associated with farro (emmer, einkorn and spelt) are great sources of polyphenols, carotenoids and selenium ( 17, 18, 19). Whole grains are associated with improved health because they contain a wide range of antioxidant compounds, such as polyphenols, carotenoids, phytosterols and selenium ( 15). It also helps keep your hair, skin and eyes healthy, along with other functions ( 6).įarro is a very nutritious grain loaded with fiber, protein and some essential minerals and vitamins. Vitamin B3 (niacin), along with other B vitamins, helps break down and convert food into energy. Magnesium is needed for strong bones, optimum immunity, healthy nerve and muscle function and to keep your heartbeat regular ( 4).Īlso, it helps regulate blood glucose levels and is linked to improved insulin sensitivity ( 5). Zinc is essential for a healthy immune system and wound healing, as well as breaking down carbs during digestion ( 3). One-fourth cup (47 grams) of organic, whole grain emmer farro contains ( 1, 2):Īdding some farro to your diet will give you a healthy dose of zinc, magnesium and vitamin B3 (niacin), all of which play important roles in your body. It’s a much healthier alternative to white rice or other refined grains. It’s an excellent source of protein, fiber and nutrients like magnesium, zinc and some B vitamins. Without further ado, here are the top 5 health benefits of farro.įarro is an extremely nutritious grain. It can also be mixed with fruit and cream and eaten in a similar style to granola or muesli. It can be eaten alone or as an ingredient in dishes like stews, salads and soups. It’s a great alternative to other popular grains, such as rice, quinoa, buckwheat and barley, among others. It’s a small, light-brown grain with a noticeable outer layer of bran.įarro is loved for its nutty flavor and unique, chewy texture. It’s sold dry and prepared by cooking it in water until it’s soft and chewy.īefore it’s cooked it looks similar to wheat berries, but afterward it looks similar to barley. The kind that’s most commonly found in the US and Europe is emmer wheat. There is much confusion over the true name for farro, mainly because the names above are used interchangeably in different regions and countries. Spelt: Farro grande, known scientifically as Triticum spelta.Emmer: Farro medio, known scientifically as Triticum dicoccum. Einkorn: Farro piccolo, known scientifically as Triticum monococcum.Rather, it’s Italian for “ancient wheat grain” and often used to describe three different grains: Farro is an ancient wheat grain that originated in Mesopotamia.Ĭontrary to popular belief, farro does not refer to one type of grain.
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