Farro is a food composed of the grains of certain wheat species, sold dried and prepared by cooking in water until soft. Farro refers to the grain or can be made by boiling the grain in water. You can eat it plain, although it could taste flat. You can also use it as an ingredient in salads, soups, and other dishes. Only recently have the benefits of farro received due attention, and it is considered one of the most excellent types of grain because of its nutritional contents. It is a great source of fiber and plant-based protein. The grain has a variety of nutrients that could prove beneficial to the human body. Here are some of those benefits:
Promotes heart health
Because it contains a whole lot of fiber, farro is typically considered one of the best foods that can keep the heart in top condition. Polyphenols are also found in high concentrations in farro, and these compounds have proven to stay heart-related diseases at bay. This nutrient is essential for the health of the heart. The protein, being plant-based, can lower the levels of blood pressure and reduce the occurrence of bad cholesterol. Both actions are good for the heart.
It has Anti-Oxidant Properties
Antioxidants are not only found in fruits and vegetables but also in unprocessed grains as well. People, who consume high quantities of farro grains in their diets those in the Mediterranean areas, have longer life spans and healthier hearts. Lignans are antioxidants found in farro. When people ingest whole-grain farro, the body converts the lignan compounds in them in our intestines into good bacteria. This produces a form that the body can assimilate. Higher consumption of whole wheat grains has frequently been associated with the lowering of LDL cholesterol.
Boosts the Immunity
Farro boost’s the body’s immune system and can prevent the occurrence of disease. Resistant starch, antioxidants, oligosaccharides, and other kinds of phenolic compounds contribute to the boosting process. Farro contains different carbohydrates, and one is explicitly cyanogenic glucoside. This component can have a positive effect on the immune system. Other minerals that help in boosting immunity and improving the healing of wounds are magnesium and zinc
Rich in Iron
People who love processed foods or even vegans that miss out on the benefits of farro as an excellent source of nutrients. One essential mineral found in farro is iron which the body needs in staving-off anemia. It also helps in improving energy production in the body. Another mineral, zinc, is a crucial element for proper brain functioning. It also helps in the development, growth, and in the facilitation of cellular and DNA functions.
Helps in the Treatment of Diabetes
As an agent against diabetes, the rich-fiber content in farro does it again. Fiber can prevent blood fluctuations like spiking and dropping and can regulate blood sugar levels. Fibers have also been frequently associated with weight loss, and that is one sure way of preventing diabetes. Since farro is a whole-wheat grain, it is considered the right kind of carbohydrate for those with diabetes, and hundreds of studies can attest to this. Some studies have also recommended the consumption of 100% whole wheat grains, farro included, to reduce the risk of developing type-2 diabetes.
It helps in Reducing the Risks of Cancer
There are no definite conclusions yet about farro preventing the occurrence of cancer. But keep in mind that farro is a whole-wheat grain that is rich in fiber. It sometimes helps in preventing cancer by reducing the risks involved in it. So, it can be instrumental in preventing weight gain, which is usually associated with increased cancer risks.
Promotes Weight Loss
Being a whole-wheat grain with the highest concentration of fiber makes farro the center of attention. Quinoa, another whole wheat grain is fiber-rich, but farro has twice as much fiber as quinoa. Furthermore, its protein content is also laudable. Consuming enough of farro will make you feel full, making it an ideal food for weight loss. The complex carbohydrates found in farro are more difficult to digest, so it also helps in weight loss.
Rich in Protein
People often think that animals are the only protein source. Plants too can be protein sources. And surprisingly, farro is an excellent source of protein in plants. Beans, legumes, and many other whole wheat grains have their measure of protein, but farro can provide as much (or even more) than most of them. For those who are seeking an alternative source of protein, aside from animal products, may consider trying farro. When paired with other plant foods like legumes, beans, lentils, and peas, farro can become a complete source of protein.
Rich in Fiber
Foods with high concentrations of fibers are for different body functions. These include the functions of the cardiovascular, digestive, and circulatory systems. And farro, of course, fits the bill because of its fiber content. The fiber in the farro can help in digestion by giving bulk to stool, and this prevents constipation. The fiber can also make the movement of the stool easier through the digestive tract. Farro contains complex carbohydrates that are harder to break down and this will make you feel full for a long time. No hunger cravings mean less food and finally, weight loss.
Contains a lot of Nutrients
Aside from all those mentioned, farro has more nutrients; these are high levels of B-vitamins, iron, antioxidants, zinc, and magnesium. Just a quarter cup of this healthy grain contains a lot of essential vitamins, minerals, and nutrients. Farro contains B-vitamins which can help to give brain health a boost and maintain the body’s energy levels. The iron component is vital to combat anemia and can improve the quality of blood. Zinc is an essential mineral for cellular and DNA functions. Finally, magnesium can act as an electrolyte that can prevent muscle cramping and can reduce PMS symptoms in women.