Farro (Italian for Emmer) is an ancient grain that has been around for thousands of years. But the old grain variety is currently celebrating a comeback. It not only tastes excellent, but is also good for health, packed with fiber, proteins, vitamins, minerals and antioxidants. Farro is also a great alternative toclever grainAnd can be used in a variety of recipes. Here you will find everything you need to know about Farro. What is the difference to spelled and how can you eat it?
What is farro?
Farro is an old wheat grain that originally comes from Mesopotamia. Contrary to the popular opinion, Farro does not refer to a type of grain.Italians understand a group of three different cereals under Farro:
Einkorn: Farro Piccolo, scientifically known as Triticum Monococcum
Emmer: Farro Medio, scientifically known as a triticum dicoccum
Spelt: Farro Grande, scientifically known as Triticum Spelta
There is a lot of confusion about which grain is exactly farro, especially because the names mentioned above are used in different regions and countries as synonyms. The variety that is most common in the USA and Europe isEmmer wheat.In Germany it is also called “fast -cooking spelled”. It is sold dry and prepared in water by cooking until it is soft and tough.
Farro is known for its nutty taste and its unique texture. Incidentally, it is a great alternative to other popular cereals such as rice, quinoa, buckwheat and barley. Farro can be used in dishes and stews, salads and soups, as well as combined with fruit and eat like porridge.
Here are the 5 most important advantages of Farro for health
1. It is very nutritious
Farro is an extremely nutritious grain and also an excellent source for protein, fiber and nutrients such as magnesium, zinc and some B vitamins. It is a much healthier alternative to white rice or other sophisticated types of grain.50 grams emmercontain:
Calories: 170
Carbohydrates: 34 grams
Fat: 1 gram
Fiber: 5 grams
Protein: 6 grams
Vitamin B3 (Niacin): 20 % of the recommended daily dose
Magnesium: 15 % of the ETG
Zinc: 15 % where Etg
Iron: 4 % of the ETG
If you add some two -grain to your diet, you will receive a healthy dose of zinc, magnesium and vitamin B3 (niacin), all of which play an important role in our body. Zinc is essential for a healthy immune system and wound healing as well as for the breakdown of carbohydrates in digestion. Magnesium is required for strong bones, optimal immunity, healthy nerve and muscle functions and to maintain a regular heartbeat. It also helps with the regulation of blood sugar levels and is withimproved insulin sensitivity. Together with other B vitamins, vitamin B3 (Niacin) supports the breakdown and conversion of food into energy. Together with other functions, it ensures healthy hair, skin and eyes.
2. It contains more fiber than the most popular types of grain
This two -grain is an excellent source for fiber. A fiber-rich diet is associated with a lower risk of heart disease and type 2 diabetes. It has also been shown that fiber helpsTo prevent blood sugar tipsAnd even lower the total and LDL cholesterol.
Some types of fiber can promote intestinal health by feeding the friendly bacteria in the intestine. In addition, fiber can help prevent or solve constipation by adding more mass to the chair.
Even a cup of whole grain emers can deliver a whopping 20 % of the daily recommended fiber supply. This is similar to quinoa, but higher than with many other popular cereals, such as brown rice, pasta and couscous.
3. It contains a variety of healthy antioxidants
All three types of cereals associated with farro (EMMER, Einkorn and Dinkel) contain a variety of antioxidants, vegetable polyphenols, carotenoids and selenium, which play an important role in protection against heart diseases, diabetes, stroke and some types of cancer.
Observation studies strongly indicate that three portions of whole grain grain reduce the risk of diabetes by 32 % daily, for heart disease by 22 % and for strokes by 12 %.
4. Compared to many other vegetable foods, Farro is a good protein source
For a grain, two -grain is an excellent source of protein. 50 grams of whole grain emers contain 6 grams of protein. This is similar to quinoa, but higher than with brown rice and whole grain wheat.
In combination with other vegetable foods such as legumes, Farro delivers a good dose of proteins and essential amino acids. This is good news for vegetarians and for everyone who aftervegetable protein sourcesseek.
Studies have shown that foods with a high protein content have a positive effect on the feeling of satiety and weight. This is partly due to the fact that protein causes the saturation hormones to increase and reduce hunger hormones. The supply of a sufficient amount of protein is also essential for muscle building.
And finally: If you take enough protein, you can also benefit from the positive effects for heart health. This is mainly due to the fact that a protein-rich diet has been shown to reduce blood pressure and LDL cholesterol-two main risk factors for heart disease.
5. Farro helps with losing weight
Farro is low in calories, but rich in protein and fiber. All of these characteristics are associated with a healthy body weight.
First, it is a healthy replacement for refined types of grain. A 50-gram portion contains only 170 calories. Because of its high protein and fiber content, it can also reduce your appetite and keep you full for longer. In fact, a review of 15 studies showed that the consumption of three portions of whole grain cereals was associated with a lower BMI and less body fat every day.
Farro also hasa low glycemic indexWhich means that it is digested more slowly. This leads to a slower increase in blood sugar and a constant energy stake in the course of the day. This allows you to prevent strong blood sugar drop and cravings in connection with unstable blood sugar.
Who shouldn't eat it?
It is often assumed that farro contains less gluten than modern wheat, and many people believe that primeval cereals for people with gluten -related diseases are safer. The theory states that when it is soaked and glimmered overnight, farro is more compatible and easier to digest for people who are sensitive to gluten.
But all types of farro are wheat. That is why they contain gluten by nature. This means that it is not suitable for people with celiac disease. Studies have not examined what effects farro in people with gluten sensitivity, but experts advise experiments.
How to select the best farro
Although it is sometimes difficult to find, more and more large supermarkets are beginning to run farro. Maybe you will also find them in health food stores. In general, it is sold and prepared by cooking the grains in water until they become soft and tough.
Emmer Farro is available as a whole grain, peeled (perlato) and half-peeled (semi-perlato, bran incompletely removed). It is best to choose whole grain emers because it contains most fiber and preserves all of its nutrients. At Semi-Perlato, part of the bran is removed, while there is no bran at all in the peeled varieties.
The only advantage of peeled farro Perlato is that it boils faster and does not have to be soaked overnight, as is the case with the whole grain variant. Sixted Perl-Farro is the fastest-after about 15-20 minutes. Semiperlato (without soaking) is ready in about 25 minutes, and whole grains need about 30-40 minutes (plus soaking overnight).
Emmer Farro can be used in a variety of ways
Farro can be eaten as well as other popular cereals such as rice, barley, oats or quinoa. The original grain can also be easily added to salads, soups, pots, risotto or casseroles. Some people eat it as a breakfast dish similar to porridge by combining it with yogurt, fresh fruit and honey.
Here are some popular species, Emmer, spelled and einkorn:
Salad: There are many types of Farro salad that you can prepare. The original grain tastes great with tomatoes, olives and mozzarella.
The soup: Emmer gives every soup a pleasant bite.
Breakfast bowls: With farro and almond milk you can prepare a simple porridge and spice it up with fruit and nuts.
These are just a few of the possibilities that you can eat farro. There are many other recipes and ideas online that you can try out.
Conclusion
Farro is a primeval grain with a nutty taste and viscous texture. It is incredibly versatile and can be used for a variety of dishes. It is rich in proteins, fiber and various nutrients. Farro can offer several advantages for health, including protection against heart diseases and the preservation of healthy body weight. On the whole, Farro is a tasty and nutritious alternative to refined grain.
