If you’re in abrown ricerut, it might be time to switch up your grain game.
This ancient grain, packed with complex carbs and loaded with fiber, has come into vogue more recently.
But how beneficial is it really?
Photo: Michelle Lee Photography/Getty
What Is Farro?
When you buy farro, you could be getting any one of these three grains.
For the purpose of this article, “farro” will refer to emmer wheat.
In fact, Saul notes that farro boasts more fiber than grains, such as brown rice and oatmeal.
It’s worth noting that cooking the grain calls for water or broth.
Let’s dive into the health benefits of farro, according to registered dietitians and research.
These effects could help prevent hunger on those incredibly busy days.
Supports Healthy Digestion
“Most of the fiber in farro is insoluble,” says Saul.
In turn, this canease constipationand irregular bowel movements, according to the Mayo Clinic.
Staves Off Chronic Diseases
Antioxidants aren’t limited to fruits and veggies.
Whole grains, such as farro, are also packed with these beneficial molecules.
Farro contains “antioxidantssuch as carotenoids, polyphenols,and selenium,” she says.
Controls Blood Cholesterol
Need another reason to love farro?
Manages Blood Sugar
When it comes to blood sugar control, refined grains (i.e.
But remember, it’s all about the bang out of grain.
Ingesting too much fiber can lead to digestive discomfort (read: gas, bloating, constipation).
Also, be advised thatfarro contains gluten.
If you have celiac disease or are otherwise gluten intolerant, avoid the grain.
As you may have guessed, you’ll also want to sidestep farro if you have a wheat allergy.
It’s available in various forms, including whole, semi-pearled, and pearled.
As the name suggests, whole farro contains the whole bran, making it the most nutritious.
So which is the best choice?
Well, that depends on your priorities.
Whole grain farro is an excellent choice, but cooking often takes longer.
How to Cook Farro
Cooking time comes down to how much bran the farro contains.
Since the whole farro has a totally intact bran, it takes longer to cook.
Pearled and semi-pearled farro have shorter cooking times and don’t require pre-soaking.
Tocook farrocombine 1 cup dried farro and 2 1/2 cups water or broth in a pot.
Bring to a boil, then reduce to a simmer for 25 to 40 minutes.
The totalcooking time will vary by typeof farro, so check the package’s instructions.
you could also find farro frozen, prepackaged in pantry meals, and in canned soups.
Try looking for products that have no more than 500 milligrams of sodium per serving.
Here are a few tasty ways to eat it.
