This ancient grain, packed with protein and fiber, can help with weight loss and heart health

Farro is an ancient grain that’s popular today in many parts of the world. It provides fiber and protein while being low in fat.

Registered dietitian Gillian Culbertson, RD, LD, explains why this grain is super healthy and how to incorporate it into your diet.

What is farro?

Depending on where you live, the term “farro” can mean one of three types of wheat: emmer, einkorn or spelt. In the U.S., a package of farro is typically emmer wheat, and it comes in pearled, semi-pearled and whole options.

The nutrition in farro may vary slightly depending on the brand you purchase and the exact type of grain.

For example, a 1/4-cup serving of emmer wheat (or farro) contains:

  • 170 calories
  • 34 grams of carbohydrates
  • 1 gram of fat
  • 5 grams of fiber
  • 6 grams of protein

It also contains:

  • 4 milligrams of niacin (20% daily value/DV)
  • 60 milligrams of magnesium (15% DV)
  • 2.25 milligrams of zinc (15% DV)

“Whole emmer farro resembles large grains of brown rice,” explains Culbertson. “This type has all the nutrients and fiber still intact. The pearled and semi-pearled options are slightly smaller and lighter in color than whole farro.”

Another difference is that pearled and semi-pearled have some of the bran — and, therefore, nutrition — removed.

“The grain’s bran is its outer layer that contains much of the fiber and vitamins,” she notes. “Semi-pearled farro contains part of the grain’s bran, and pearled is like the white rice version — it has no bran, but it has a softer texture.”

Farro health benefits

The fiber, protein and vitamins in farro benefit your digestion, heart health and metabolic health. Many people can safely add it to their diet. But farro is a type of wheat and contains gluten.

“Unfortunately, farro is a no-go for people with celiac disease and gluten intolerance,” stresses Culbertson. “But for people who don’t have one of these conditions, eating whole grains with gluten is safe and offers nutritional benefits.”

If you can safely eat gluten, farro is a great grain to put on your plate. Its potential benefits include the following.

Helps with weight loss

Farro is high in fiber and protein, making it a worthy weight-loss tool.

“Research consistently shows that fiber helps regulate your appetite,” says Culbertson. “In addition, people who eat more protein may be more likely to eat fewer calories overall. If you’re trying to lose excess pounds, eating farro in place of refined grains like white rice or white bread could help.”

Improves heart health

When it comes to heart-healthy foods, farro fits right in.

First, it contains niacin, which could help manage your blood pressure levels.

“High blood pressure is a leading cause of heart attack and stroke,” shares Culbertson. “One study found that getting niacin through food could help fend off high blood pressure.”

Second, farro is also a good source of magnesium, an essential mineral that could lower your risk of heart disease.

“Research shows magnesium deficiency contributes to atherosclerosis, high cholesterol and high blood pressure,” she continues. “Getting enough magnesium through healthy foods could help you maintain your heart health.”

Finally, that powerhouse fiber is also doing your cholesterol levels a favor.

“Research shows fiber helps lower your LDL, or ‘bad,’ cholesterol,” outlines Culbertson. “The same research also shows that people who consume the highest amounts of fiber have the lowest risk of cardiovascular disease.”

Boosts your microbiome

Probiotics seem to get most of the attention when it comes to gut health. But farro’s fabulous fiber is also a gut-boosting friend.

“Good gut health is important for many of your body’s processes, including healthy digestion and a strong immune system,” says Culbertson. “And though probiotics are one piece of the puzzle, a healthy gut also requires prebiotics, which you can get from high-fiber foods.”

Yes, your community of helpful bacteria and yeasts — known as your microbiome — feast on fiber. And most people in the U.S. aren’t getting enough.

“Farro is a great option for helping you meet your fiber goal, which will make your gut happy,” she adds.

Balances blood sugar

The two types of fiber — soluble and insoluble — each have their own benefits. Farro is chock-full of insoluble fiber, and studies show that this type can help prevent Type 2 diabetes.

“Insoluble fiber may help prevent insulin resistance, which can help you stave off prediabetes and Type 2 diabetes,” explains Culbertson. “And the carbohydrates in farro are complex carbs that break down slowly in your gut. This means they won’t cause a rapid rise and drop in your blood sugar that can trigger weight gain and diabetes.”

Lowers risk of colon cancer

Colon cancer is the third most common cancer worldwide and is becoming more common among adults under age 50. But eating more fiber-packed whole grains like farro could be one way to lower your risk.

“Diets rich in fruits, vegetables and whole grains are linked to a lower risk of colorectal cancer,” emphasizes Culbertson. “The fiber in farro also helps clean out your digestive tract, which could help reduce colon cancer risk, too.”

But don’t count on farro alone to lower your cancer risk. Instead, consider it as one small part of an overall cancer prevention plan.

“A healthy diet, regular exercise, quality sleep and not smoking help reduce your chances of getting cancer,” she says.

How can I add farro to my diet?

Farro is versatile, and you can cook it several different ways, including:

  • Boiling it on the stovetop for 30 to 40 minutes
  • Cooking it in a Dutch oven at 350 degrees Fahrenheit (176 degrees Celsius) for 30 to 40 minutes
  • Putting it in your slow cooker for two to four hours

“You can use farro in place of most pasta and rice,” says Culbertson. “Its mild flavor pairs well with many styles of dishes.”

You can eat farro at any meal of the day. It works well as a:

  • Breakfast:Whip up a bowl of hot farro, milk and fruit to make a nutritious porridge.
  • Grain bowl: Enjoy a nutrient-packed bowl of farro topped with fresh, crunchy veggies and a protein like hummus or chicken.
  • Salad topping: Sprinkle some farro on your greens to add extra fiber, protein and a nutty flavor.
  • Side dish:Serve cooked farro with a helping of Parmesan cheese alongside chicken, fish or your favorite dinner recipe.
  • Soup enhancer: Add farro to vegetable soup or mix it into beef stew.

Have fun with farro

Farro is a versatile food with plenty of health benefits, so try it as a replacement for white rice or pasta.

“Farro offers extra nutrition that we don’t find in many common processed grains,” concludes Culbertson. “Using whole farro in your existing recipes is an easy way to boost the protein and fiber content — and many people enjoy the heartier texture.”