The farro is a grain that has been used for thousands of years and has now become more popular. Not only for its good taste, but also for its healthy characteristics as it is full of fiber, protein, vitamins, minerals and antioxidants. Making it a good alternative to refined grains and being able to be easily added to your diet.
What is the Farro?
The farro is an old wheat grain of Mesopotamian origin. Farro is Italian for “Old Wheat Grain” and does not refer to the grain itself. It is usually used to describe 3 types of grains:
- Einkorn (Wheat Scale): Small Farro, scientifically known as Triticum Monococcum
- Emmer : Medium Farro, scientifically known as Triticum Dicoccum
- Spelt (Spelled): Big Farro, scientifically known as Triticum Spelta
There is much confusion about the true name of the farro, because the three names are used interchangeably in different regions and countries. In the United States and in Europe, the Emmer type is the most found. It is sold dry and prepared in water until it is soft and fluffy. Before being prepared, it looks like coarse wheat grain, but then it looks more like barley. It is small, light with a considerable layer of bran. The farro is very coveted for its nutty flavor and its spongy texture. It is a great alternative to popular grains, such as rice, quinoa, barley and some others. It can be consumed by itself or as an ingredient in stews, salads and soups. It can be mixed with fruits and cream as with granola and porridge.
Among the Benefits of the Lining we Find:
The farro is extremely nutritious. It is an excellent source of protein, fiber and nutrients such as magnesium, zinc and some B vitamins. This makes it more nutritious than rice or some other refined wheat.
A quarter cup (47 grams) of farmer emmer, contains:
- 170 Calories
- 34 grams of carbohydrates
- 1 gram of fat
- 5 grams of fiber
- 6 grams of protein
- 20% of the RDI of Vitamin B3
- 15% of Magnesium RDI
- 15% of the Zinc RDI
- 4% of Iron RDI
Zinc is essential for a healthy immune system as well as helping to break down carbohydrates during digestion. Magnesium is essential for strong bones, optimal immunity and healthy function of the muscles and nervous system, as well as regulating the heart’s pulses. Regulates glucose levels and improves insulin sensitivity. Vitamin B3 (niacin), along with other B vitamins, help convert food into energy. It keeps hair, skin and eyes healthy as well as helps in other functions.
2. Contains More Fiber Than Other Grains:
Today’s diets usually do not contain much fiber. In a single cup of farmer emmer, you could find the recommended 20% fiber. It is very similar to quinoa, but it has more fiber than brown rice, pasta and couscous. Following a diet high in fiber, may include decreasing the risk of type 2 diabetes and some heart disease.
“Fiber has also been shown to prevent sugar levels from rising too high and can lower your total cholesterol”.
Fiber also help in the health of your digestive system. Some types of fiber feed the bacteria found in our intestines. This helps prevent or resolve constipation.
3. Contains Antioxidants:
Grains are commonly associated with good health because it contains different types of antioxidants such as polo-phenols, carotenoids, phyto sterols and selenium. Grains, fruits and vegetables, are excellent sources of fiber in a diet. Studies have suggested that a diet, rich in polo phenols, may decrease the rate of diseases such as cancer, heart problems, diabetes, osteoporosis and some degenerative diseases. The diabetes rate was reduced by 32% by consuming 3 servings of whole grains, according to a study. Another study of 45 cases found that consuming 3 servings of whole grains can reduce the risk of heart disease by 22% and a stroke by 12%.
4. A Great Source of Protein:
To be a grain, farro is a great source of protein. A quarter cup (47 grams) of emmer can contain 6 grams of protein, which is similar to quinoa , but taller than brown rice and whole wheat. When this is combined with some other plants such as legumes, the farro becomes a complete source of protein, giving the human the necessary amino acids for good health. This should be good news for vegetarians in search of a high source of protein. Studies have shown that meals with more protein keep you full longer because of the increase in hormones that give you the feeling of being full and reduce the hormones of hunger. A study of 19 overweight women was conducted for 12 weeks, resulting in a consumption of 440 calories less and the loss of 10.8 pounds, with a diet high in protein. Apart from being able to lose weight, protein is also essential for increasing muscle mass. Finally, consuming more protein is of great benefit to heart health. This is because a high protein diet reduces blood pressure and cholesterol. These 2 are the biggest risks for heart disease.
5. Lose Weight:
There are no specific studies that show that farro helps in weight loss, but it contains many properties that could help. If you want to lose weight, farro is much healthier than some other grains. First, a serving of farro, only contains 170 calories. Also, being high in protein and fiber, it reduces appetite and keeps you full longer. The farro also has a low glycemic index, which means that it is digested more slowly, does not raise the level of blood sugar and gives stable energy throughout the day. This helps keep sugar levels and appetites related to unstable sugar levels. In a study of 15 cases, he found that consuming 3 servings of grains can be associated with a low Body Mass Index and fat reduction.
It is usual for people to think that farro like other old grains have less gluten than modern wheat and that they can be safely consumed by people who have a contradiction with gluten. It is thought that, if the farro is submerged in water at night and then washed, it is more tolerable to digest for people who are sensitive to gluten. However, farro is part of the wheat family, so it will always contain gluten. This means that it should not be consumed by people with celiac disease. Some studies have shown that old grains can be toxic to these people.
How to Choose the Best Farro?
It was previously difficult to find, but now many supermarkets are stocking farro. It can also be found in some health food stores. It is usually sold dry and the beans are cooked in water until they are soft and fluffy. They are sold in whole grain, semi-whole, and shelled. For better nutrition, it is better to buy whole grain because it contains more fiber and retains all nutrients. The semi-whole contains part of the bran while the shelling has no bran. The only benefit of semi-whole and shelled is that it cooks faster since it should not be dipped in here like whole grain. The shelled farro cooks very quickly, in only about 15 to 20 minutes. The semi-shelled, without being rested in water, is cooked in 25 minutes while the whole grain is taken between 30 to 40 minutes plus the rest in water overnight. The farro comes with 3 different types of bran, the long, medium and broken. If you want the best nutrition, choose the long or medium. These have not been broken so it maintains the best nutrition. The long farro can be broken in coffee grinder or in the blender for faster cooking.
It is Easy to Add Your Diet:
Farro is very easy to add to your diet. It can be eaten like any other grain such as rice, barley, or quinoa. It can also be added to salads, soups, stews, risottos and casseroles. Some people prefer to eat it for breakfast, similar to granola, combining it with yogurt, milk or cream, fresh fruit and honey.
These are Some Recipes:
- Risottos: This recipe for farro with pumpkin risotto or this version with mushrooms
- Salads: there are many types of salads with farro, including this and this variation with tomatoes
- Soups: Try this pumpkin soup, a farro soup and curly sprouts or this Tuscan farro soup.
- Breakfasts: this recipe for farro and apple for breakfast with raspberries and hazelnut nuts or this one with almond oatmeal with lining and honey.
These are just some recipes you can try. There are many recipes with many ideas online for you to try.
The farro is an old grain with a nutty taste and a spongy texture. It is very versatile and can be used in many dishes. It has a lot of protein, fiber and many nutrients. The farro has many benefits to our health, including protection against heart disease and aid in weight loss. Farro is a nutritious and tasty alternative to refined grains.