An ancient grain that has been in use for thousands of years, farro does not refer to a single type of grain. The ancient wheat grain is the amalgam of three different grains, such as einkorn (Triticum monococcum), emmer (Triticum dicoccum) and Spelt (Triticum spelta). However, the most common form of farro is emmer wheat, which is the focus of our article today.
Slightly larger than barley in size, the ancient grain is a particular type of wheat and is therefore not gluten-free. However, in comparison to other common types of wheat, farro is low in gluten and has a nutty-sweet flavour .
Packed with nutrient such as fibre, protein, vitamins, minerals and antioxidant, the grain is a great and healthy alternative to refined grains .Nutritional Value Of Farro
100 g of farro contains 374 kcal energy and 0.79 mg iron. The remaining nutrients in the grain are as follows :
Health Benefits Of Farro
From boosting your immune system to aiding your digestion, farro can positively impact your health in various ways .1. Improves heart health
The high levels of fibre in farro can help boost your cardiovascular health by reducing the high cholesterol levels and thereby limiting the onset of atherosclerosis, heart attack, and stroke .2. Aids weight loss
Farro is defined as the weight-loss-friendly food suggesting its role in promoting a healthy weight-loss. High in fibre and protein, the grain help keeps you feeling full and thereby limiting the onset of hunger pangs . Also, the low glycemic index of the grain makes it get digested slowly and thereby results in a slower rise in blood sugar and steady energy release , helping in preventing cravings.3. Boosts immune system
Packed with vitamin C, consuming farro can help strengthen your overall immune system. The vitamin C help stimulates the production of white blood cells which contributes toward this health benefit .4. Promotes digestion
The large quantities of fibre present in farro aids in bulking up the stool and thereby promoting digestion . It also helps soothe the inflammation in the gut and eliminate symptoms of constipation.5. Assists blood circulation
Consuming farro regularly can help improve your blood circulation because the moderate amounts of iron in the grain promotes the production of every red blood cell, which boosts oxygenation and resource delivery throughout your body .6. May alleviate headaches
Some studies point out that consuming farro can help prevent the onset of hypoglycemia-induced migraines as the grain is a complex carbohydrate .
Apart from the aforementioned, farro is also asserted to help fight cancer, aid diabetes treatment and can prevent oxidative stress and chronic diseases.Adding Farro To Your Diet
A healthy and nutrient-rich grain, farro is a great addition to your daily diet. There are various ways through which you can add it to your diet and they are as follows :
Q. How to cook farro?
A. Boil 2 cups water, 1 cup farro, and salt in a medium saucepan. Cover the pot, then reduce heat to a simmer. Cook until grains are tender but not mushy, about 20 minutes. Drain any excess water, and then use as a side dish or add to other recipes .
Q. What is the best substitute for farro?
A. Quinoa. It has slightly fewer calories and is a little lower in calcium.
Q. Is Farro better for you than rice?
A. Per ½-cup serving, farro delivers more protein (about 3.5 g) and fibre (about 3.5 g) than brown rice. So, yes it is better and healthier.
Q. Which is healthier quinoa or farro?
A. Nutritionally speaking, both grains are pretty much the same. While they're both high in fibre and protein, farro has slightly more carbs but also offers more calcium than quinoa .
Q. Is Farro anti-inflammatory?