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Farro, a.k.a whole wheat’s ancestor, is a nutrient-dense whole grain that nourishes your body and skin.

Farro is a low-gluten, ancient wheat grain and a staple of Middle Eastern, Mediterranean, and Ethiopian cuisines. Nutty-flavoured and hearty, it is traditionally used in salads, soups and other recipes.

With a host of health benefits, it’s the grain you should be reaching for this spring/summer. 

Get Plant-Powered Protein

Farro is as rich in protein as most beans and legumes. In fact, for every 36 grams of carbohydrates in farro, there are 6 grams of protein. When you pair this grain with a legume, you get a complete protein source, which helps maintain muscular health and balance your energy levels.

The high fibre content in farro ensures you remain satiated for longer—minus the brain fog!

Support Your Heart Health

A grain such as farro is packed with heart-healthy components like antioxidants, resistant starch, fibre and complex carbohydrates called cyanogenic glucosides. These nutrients are linked with the prevention of chronic cardiovascular diseases

Improve Digestion

Because farro is incredibly high in fibre, it supports healthier digestion. A quarter-cup (uncooked) of whole-grain farro has 5-7 grams of fibre— that’s about four times as much as a comparable amount of brown rice. The fibre will swell in your digestive tract, sopping up toxins, stimulating healthy elimination and inducing a feeling of fullness without the bloat. 

Boost Your Brain

This whole grain is an excellent source of vitamin B, which is crucial for healthy brain functions. Of course, B vitamins produce the energy that fuels all your body’s systems. But they have a special role in supporting the development of new brain cells and the smooth functioning of neurotransmitters. 

Nourish Your Skin

Farro’s plentiful B-vitamins also help you maintain healthy, vibrant skin. Vitamin B3, in particular, has been linked with outcomes like minimized pores, reduced blotchiness, and greater resilience against sun damage. It may even help prevent or reduce the severity of acne and other skin disorders

Farro is one of those versatile, grand old grains that up the texture and nutrition of any recipe. With a good mix of fibre, proteins and vitamins, this #FunctionalFood benefits your body in ways whole wheat cannot. 

Try using swapping whole wheat with farro in regular cooking and see how your body reacts to it. We also recommend talking to your nutritionist/dietician to better understand farro, especially if you deal with coeliac disease or gluten intolerance.

You can always use quinoa, oat groats, barley, cracked wheat or wheat berries as farro substitutes.

But, do give farro a shot, if it suits you.

References

  1. Healthy Reasons to Put Farro on Your Plate Tufts Health & Nutrition Letter
  2. WHOLE FARRO, CEREAL GRAIN FoodData Central, U.S. DEPARTMENT OF AGRICULTURE 
  3. Grains County of Los Angeles Public Health
  4. Whole grain for whom and why? Food Nutr Res. 2010; 54: 10.3402/fnr.v54i0.5056.
  5. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review Nutrients. 2016 Feb; 8(2): 68.
  6. Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable? Adv Skin Wound Care. 2018 May;31(5):225-233.
  7. Vitamin B Derivative (Nicotinamide) Appears to Reduce Skin Cancer Risk Skin Therapy Lett. 2017 Sep;22(5):1-4.
  8. Cutaneous lesions and vitamin B12 deficiency Can Fam Physician. 2008 Apr; 54(4): 529–532.