healthy nutrition

Farro is so healthy! Emmer has these 5 health benefits

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. Not only does it taste great, it’s good for your health too, packed full of fiber, proteins, vitamins, minerals, and antioxidants. Farro is also a great alternative to refined grains and can be used in a wide variety of recipes. Everything you need to know about Farro can be found here. What is the difference from spelled and how can you eat it??

What is Farro?

Emmer Urkorn has many health benefits

Farro is an ancient grain of wheat that originally came from Mesopotamia. Contrary to popular belief, Farro is not referring to any type of grain. Italians understand Farro to be a group of three different grains:

Einkorn: Farro piccolo, scientifically known as Triticum monococcum

Emmer: Farro medio, scientifically known as Triticum dicoccum

Spelt: Farro grande, scientifically known as Triticum spelta

Emmer wheat is an ancient culture and contains gluten

There is a lot of confusion about which cereal exactly is Farro, largely because the above names are used as synonyms in different regions and countries. The variety most common in the US and Europe is Emmer wheat. In Germany it is also called “quick-cooking spelled”. It is sold dry and prepared by boiling it in water until it is soft and chewy.

Emmer Urkorn is healthy and rich in protein and fiber

Farro is known for its nutty taste and unique texture. It’s a great alternative to other popular grains like rice, quinoa, buckwheat, and barley, by the way. Farro can be used in dishes such as stews, salads and soups, as well as combined with fruit and eaten like porridge.

Here are the 5 top health benefits of Farro

Emmer ancient grain Farro medio

1. It is very nutritious

An extremely nutritious cereal, Farro is also an excellent source of protein, fiber, and nutrients like magnesium, zinc, and some B vitamins. It’s a much healthier alternative to white rice or other refined grains. 50 grams of emmer contain:

Calories: 170

Carbohydrates: 34 grams

Fat: 1 gram

Fiber: 5 grams

Protein: 6 grams

Vitamin B3 (niacin): 20% of the recommended daily allowance

Magnesium: 15% of the ETG

Zinc: 15% of the ETG

Iron: 4% of the ETG

Emmer Farro nutritional values ​​and healthy ingredients

When you add some two grains to your diet, you get a healthy dose of zinc, magnesium and vitamin B3 (niacin), all of which play important roles in our bodies. Zinc is essential for a healthy immune system and wound healing, as well as for breaking down carbohydrates during digestion. Magnesium is needed for strong bones, optimal immunity, healthy nerve and muscle function, and to help maintain a regular heartbeat. It also helps regulate blood sugar levels and has been linked to improved insulin sensitivity. Vitamin B3 (niacin), together with other B vitamins, supports the breakdown and conversion of food into energy. Along with other functions, it ensures healthy hair, skin and eyes.

2. It contains more fiber than the most popular ancient grains

Emmer flour and whole grains contain gluten

This two grain is an excellent source of fiber. Eating a high-fiber diet is associated with a lower risk of heart disease and type 2 diabetes. Fiber has also been shown to help prevent blood sugar spikes and even lower total and LDL cholesterol levels.

Some types of fiber can promote gut health by nourishing the friendly bacteria in the gut. Also, fiber can help prevent or relieve constipation by adding bulk to the stool.

Just one cup of whole grain emmer can provide a whopping 20% ​​of the recommended daily fiber intake. This is similar to quinoa, but higher than many other popular grains, such as brown rice, pasta, and couscous.

3. It contains a wide variety of healthy antioxidants

Emmer salad healthy with cherry tomatoes, corn and parsley

All three types of grains associated with Farro (emmer, einkorn and spelled) contain a variety of antioxidants, plant polyphenols, carotenoids and selenium, which play an important role in protecting against heart disease, diabetes, stroke and some cancers.

Observational studies strongly suggest that three servings of whole grains a day reduce the risk of diabetes by 32%, heart disease by 22%, and stroke by 12%.

4. Farro is a good source of protein compared to many other plant foods

Emmer spelled salad with zucchini, mint, pistachios and mozzarella

For a grain, two grains are an excellent source of protein. 50 grams of whole grain emmer contain 6 grams of protein. This is similar to quinoa, but higher than brown rice and whole wheat.

When combined with other plant-based foods such as legumes, Farro provides a good dose of protein and essential amino acids. This is good news for vegetarians as well as anyone looking for plant-based sources of protein.

Studies have shown that foods high in protein have a positive effect on satiety and weight. This is in part because protein increases satiety hormones and reduces hunger hormones. Getting enough protein is also essential for building muscle.

And finally: those who consume enough protein can also benefit from the positive effects on heart health. This is mainly because a high-protein diet has been shown to lower blood pressure and LDL cholesterol – two major risk factors for heart disease.

5. Farro helps you lose weight

Soak whole grain emmer overnight

Farro is low in calories but high in protein and fiber. All of these traits are associated with a healthy weight.

First, it’s a healthy substitute for refined grains. A 50-gram serving contains only 170 calories. Because of its high protein and fiber content, it can also reduce your appetite and keep you full longer. In fact, a review of 15 studies found that consuming three servings of whole grains daily was linked to a lower BMI and less body fat.

Farro also has a low glycemic index, which means it is digested more slowly. This leads to a slower rise in blood sugar and a constant release of energy throughout the day. Thus, you can prevent a sharp drop in blood sugar and food cravings associated with unstable blood sugar.

Who shouldn’t eat it?

Emmer grain is low carb and high in protein

Farro is often believed to contain less gluten than modern wheat, and many people believe that ancient grains are safer for people with gluten-related diseases. The theory goes that if Farro is soaked and sprouted overnight, it is more digestible and easier to digest for people who are gluten sensitive.

But all Farro varieties are wheat. That is why they naturally contain gluten. That means it is not suitable for people with celiac disease. Studies haven’t looked at the effects Farro has on people with gluten sensitivity, but experts advise against experimenting.

How to choose the best Farro

Farro Perlato peeled emmer

Although sometimes difficult to find, more and more large supermarkets are starting to sell Farro. You may also find them in health food stores. It is generally sold dry and prepared by boiling the grains in water until they become soft and chewy.

Emmer Farro is available as whole grain, peeled (perlato) and half-peeled (semi-perlato, bran incompletely removed). It is best to choose whole grain emmer because it has the most fiber in it and it retains all of its nutrients. In the case of semi-perlato, part of the bran is removed, while in the peeled varieties there is no bran at all.

Soak emmer wholemeal before cooking

The only advantage of peeled Farro perlato is that it cooks faster and doesn’t have to be soaked overnight, as is the case with the whole wheat variety. Polished pearl farro is the fastest to cook – after about 15-20 minutes. Semiperlato (without soaking) takes about 25 minutes, and whole grains take about 30-40 minutes (plus soaking overnight).

Emmer Farro can be used in many ways

Emmer can be added to any soup

Farro can be eaten in the same way as other popular grains such as rice, barley, oats or quinoa. The ancient grain can also easily be added to salads, soups, stews, risottos 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 ways to eat emmer, spelled, and einkorn:

Salads: There are many types of farro salad you can make. The original grain tastes great with tomatoes, olives and mozzarella.

Soups: Emmer gives every soup a pleasant bite.

Breakfast bowls: You can make a simple porridge with farro and almond milk and spice it up with fruit and nuts.

These are just a few of the ways you can eat farro. There are many more recipes and ideas online that you can try.

Emmer recipes Tuscan style salad with zucchini and aubergine


Farro is an ancient grain with a nutty taste and viscous texture. It’s incredibly versatile and can be used in a wide variety of dishes. It is high in protein, fiber, and various nutrients. Farro can provide several health benefits, including protection against heart disease and maintaining a healthy weight. By and large, Farro is a tasty and nutritious alternative to refined grains.