Ancient Farro: The Grain of Resistant Starch

Introduction

Farro, an ancient grain, has gained renewed popularity globally over the past decade, largely promoted by nutritionists for its rich nutrient profile and versatility. It is packed with fiber, protein, and essential vitamins and has become a staple in modern healthy diets. Locally and commercially, it is often called emmer farro or found in pearled and unpearled forms, each offering unique textures and flavors. This grain is ideal for a variety of dishes, from salads to soups and grain bowls. Read the article to explore its nutritional value, benefits, and the best ways to include it in your diet.

How Ancient Is Farro Grain?

Farro remains one of the ancient grains, dating back nearly 17,000 years in history, as early, in fact, as the beginning of agriculture in the Fertile Crescent lands of Mesopotamia. This grain is also colloquially known as bemmer or emmer farro, and it is still commercially available today in many countries. Farro typically has a very chewy texture with a rather nutty taste. It has been an important part of Italian cooking and cuisine for many centuries. When you try to purchase farro from your local produce section or stores, it can be tricky to identify, as it is often confused with other grains like spelt (Triticum spelta) or einkorn (Triticum monococcum), which are ancient grains similar to farro. As current nutrition research highlights the benefits of farro consumption, its popularity has surged over the past decade, making it easier to find emmer farro grains in supermarkets.

What Is the Nutrition Content of Farro?

The following nutrition information has been provided by the USDA (United States Department of Agriculture) for approximately 1.587 ounces of pearled emmer farro, which is about a one-fourth cup serving of pearled farro:

• Sugars: 0 ounces.

• Protein: 0.210 ounces.

• Iron: 2mg (milligrams).

• Fat: 0.017 ounces.

• Sodium: 0mg.

• Carbohydrates: 1.164 ounces.

• Fiber: 0.106 ounces.

• Total Calories: 150 kilocalories.

As you can see, a 1.587-ounce serving of pearled farro yields around 150 kilocalories, most of which typically come from the carbohydrates in the grain. Consuming a one-fourth cup serving of farro provides roughly 1.02 to 1.05 ounces of carbohydrates, along with about 0.106 ounces of healthy dietary fiber and only zero ounces of sugar. The remaining carbohydrate content in farro consists primarily of starch.

Can Farro Be Included in Healthy Global Diets?

• Though the glycemic index information for farro is not readily available, causing many nutrition experts to debate its benefits for diabetics (blood sugar regulation issues) or prediabetics (increased blood sugar levels), the University of Sydney provides glycemic index data for emmer, farro, and even spelt, which can be correlated to that of whole grains like barley. Research data gathered by nutritionists, comparing farro grain to its closely related grains, such as barley (an ideal whole grain), shows that the glycemic index of farro would approximately range from 29 to 35, making it an ideal low glycemic food. Nutrition experts around the world agree that whole grain consumption provides a dose of healthy carbohydrates and fiber, hence having a low GI. Therefore, farro is suitable for consumption by diabetic patients as well.

• Farro contains virtually no fat, making it a good addition to low-fat diets.

• Farro is relatively high in protein, providing up to 0.17 ounces per serving. In comparison, white rice provides approximately 0.05 ounces of protein per one-third cup serving, while brown rice provides about 0.05 to 0.07 ounces per one-third cup serving, making farro a higher and healthier protein source. Black rice, on the other hand, provides about the same amount of protein as farro.

• Farro is a great source of dietary iron, yielding almost two milligrams per one-third cup serving, which contributes to about 10 percent of the recommended daily allowance (RDA) of iron needed for metabolism. Smaller amounts of potassium and calcium are also found in farro grain.

What Are the Health Benefits of Farro?

Nutrition research shows that farro can be a complete vegan source of protein, especially when combined with healthy legumes or vegetables. Additionally, the resistant starch present in this grain provides the added benefit of promoting a healthy gut microbiome, aiding digestion.

Research indicates that there are multiple health benefits from consuming whole grains like farro, rice, wheat, and barley, for boosting systemic immunity. Furthermore, the lutein compounds present in farro (dietary lutein) can be used for manufacturing supplements, or when consumed through the diet, can prevent age-related macular degeneration (degenerative eye condition) and reduce the risk of several chronic conditions, including cardiovascular diseases and even cancers.

What Are the Contraindications of Farro Diet?

Individuals with celiac disease (gluten intolerance disorder), gluten sensitivity, or wheat allergies should refrain from consuming farro, as it contains gluten, which can trigger adverse reactions. Even small amounts of gluten in farro can cause digestive issues and other symptoms for those with these conditions. For individuals seeking gluten-free alternatives, grains, such as quinoa, millet, or buckwheat offer similar nutritional benefits without the risk of triggering allergies or sensitivities. It is important to carefully check food labels and consult a healthcare provider if you are unsure about the safety of consuming certain grains.

What Is the Best Way to Incorporate Farro Into Your Diet?

Farro grain can be stored by freezing it for up to a year after purchase. However, once cooked, it should be kept in an airtight container and refrigerated, to be consumed within three days. Hulled or unmilled farro typically needs to be soaked overnight before cooking to achieve the characteristic farro consistency. Farro grain can be milled into flour, or you can cook it whole, similar to how you cook rice. It can be easily added to soups, salads, or even casseroles for a nutritious boost.

How Can One Make a Farro Risotto Recipe or Use Farro in Side Dishes?

Farro is a popular substitute for arborio rice when preparing risotto. Instead of using rice, you can opt for farro to enjoy its health benefits. Emmer farro is particularly healthy and preferred in risotto recipes because it provides more protein and fiber compared to any variety of rice, especially white rice. Additionally, emmer farro is low in fat, sodium, and cholesterol. To make a simple farro risotto, sauté some shallots or onions, then add your farro along with a bit of white wine. Continue cooking for about 30 to 45 minutes, gradually adding stock until you achieve your desired consistency. Pearled farro is even easier to cook, taking only 20 to 30 minutes. You can drain the cooked farro and serve it hot as a side dish, or rinse it in cold water for use in salads.

Conclusion

Farro is an ancient grain known for its health benefits. It contains low fat, resistant starch, and healthy amounts of lutein, all of which contribute to its status as a nutrient-dense whole grain. It offers maximal benefits for those seeking a balanced diet. You can experiment with this versatile grain in numerous ways, using it as a base for salads, soups, or grain bowls. Additionally, farro can serve as a complete vegan protein source when combined with colorful vegetables or legumes, making it an excellent option for plant-based diets. Incorporating farro into your meals not only enhances flavor and texture but also boosts your overall nutrient intake, promoting better health and well-being.