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8 Benefits of farro and side effects

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Discover the 8 Shocking health benefits of farro and side effects.

The benefits of farro are due to its high content of fiber, protein, and healthy fats, which makes it a highly nutritious cereal.

Shocking health benefits of farro


A healthy diet is necessary to improve the functions of our organs. Therefore, we must consume nutritious foods such as farro, which is a cereal with multiple benefits that helps optimize the health of the body.

This food can be eaten dry, fresh, or wet. In addition, it has vitamins, minerals, and antioxidants, which help improve the immune and digestive systems. It is also ideal for controlling body weight, thanks to its low-calorie content.

Now, in this article, we will inform you about some benefits of this wonderful cereal, to include it in your diet to enjoy all its benefits.


What is farro?

Farro (scientifically known as Triticum dicoccum ) is a nutritious cereal with a rich nutty flavor, very similar to wheat, which is used in the preparation of bread, pasta, and salads. It has a high content of fiber, minerals, salts, and essential oils within its components.

Note: Farro is recognized for having a higher fiber content than other cereals, being ideal for regulating blood sugar and relieving skin discomfort.

A study carried out in the United States revealed that farro or emmer wheat is one of the most primitive cereals in the world, being a quality grain that is mainly found in the Middle East.

Health benefits of farro

A cup of farro has many components for the human body. It can be consumed in different ways, provides great properties for the body, and is used in the preparation of various dishes. Some benefits of farro are:

1. Strengthens the immune system

This cereal contains a wide variety of minerals such as zinc, iron, and magnesium, being ideal for the production of hemoglobin, preventing anemia and degenerative diseases.


Note: It also allows the transport of oxygen to the organs, increases energy production, and takes care of the health of blood vessels and arteries.

2. Benefits of farro for blood sugar

Farro has a high fiber content, which is ideal for reducing bad cholesterol and increasing good cholesterol in the blood.

In addition, it develops the absorption of nutrients, which allows better control of sugar and insulin levels, which is ideal to avoid suffering from type 2 diabetes.

3. Benefits of farro for blood pressure

Farro contains vitamin B3, which increases the production of hydrochloric acid, which is ideal for regulating cholesterol and triglyceride levels.

In addition, it has antioxidants and fiber that reduce the risks of arterial and cardiovascular diseases.

4. Combat the action of free radicals

Farro has antioxidant substances that contain polyphenols and carotenoids. Helps reduce the impact of free radicals and fights against their actions.


To highlight: It also prevents aging, anxiety, and stress, being ideal for those who want to reduce the risk of  Alzheimer’s, anemia, and some types of cancer.

5. Benefits of farro for digestion

Farro is an excellent option to take care of the health of the digestive system since it has antioxidants and nutrients that help control bacteria in the intestinal flora.

It also has a great virtue as a stimulant of the intestines, to prevent constipation and allow the stool to pass naturally and without causing discomfort.

You should know: A quarter cup of farro (47 gr) has 6 grams of vegetable-type proteins, which favors the digestive process thanks to the amino acids it has.

In Spain, a study was carried out on various cereals, where it was possible to determine that the source of proteins that the farro has been of great benefit for the intestinal system, being the gliadins and glutenins, the ones with the highest percentage within this food.

6. Strengthens bones and muscles

Another benefit of farro is that it is ideal for gaining muscle mass since it contains healthy fats that help to gain energy during the day.


It has ideal amounts of calcium to avoid weakness in the bone system, which prevents diseases such as osteoporosis.

On the other hand, farro, like wheat, contains gluten, which is a source of plant-type protein that helps develop the body’s muscles and provides the amino acids that the body needs.

To highlight: This cereal contains magnesium that takes care of the health of the bones and increases the production of collagen and elastin.

In addition, its large number of proteins help increase muscle mass and regenerate tissues after physical training.

7. Benefits of farro for weight loss

Farro is an excellent ally for those who want to maintain a healthy weight, since having a high fiber content it becomes a satiating cereal that helps regulate anxiety and eliminate the tendency to eat in large quantities. It also allows food to digest slower.

Note: The protein levels of farro help control the secretion of hormones that indicate the brain that it is satiated, thus becoming an excellent option to maintain an ideal weight, since it can be eaten in large portions since it has a load very low calorie.


8. Supports the health of the skin, hair, and eyes

Farro has great cosmetic benefits. It has phytosterols and selenium, which help improve the appearance of the skin and increase the production of collagen, for the rejuvenation of the dermis.

In addition, it has B vitamins that help strengthen hair, and it contains polyphenols that prevent eye diseases.

Nutrition facts of farro

A food with a sufficient amount of vitamins and minerals such as farro, should not be missing in our daily diet, since its wonderful properties help to improve the body’s metabolism, some of its nutrients being the following:

1. Vitamins

Farro contains all the B-complex vitamins such as thiamine and niacin, which are ideal for keeping the immune system balanced. These vitamins help improve poor blood circulation.

Important: A study carried out in Cuba on farro, revealed that this type of cereal (like wheat) is the base in the bakery industries, because it is rich in vitamins, mainly those of the B complex.

2. Minerals

This cereal is rich in minerals. In 100 grams of farro, you can find 8.5 mg of iron, 32 mg of magnesium, and zinc, which are ideal for a healthy nervous system, strengthen the body’s defenses, bones in optimal condition, regulate glucose and cholesterol in the blood.


3. Other compounds

Farro also has other nutritional compounds. In 100 grams of this cereal, you can find 2 grams of good fats, 15 grams of protein, and 7 grams of fiber.

It has antioxidant substances that take care of the skin and the organs of the digestive system. In addition, it is ideal for controlling anxiety and preventing arthritis.

How  to use farro

Farro is a completely natural and healthy cereal. It has so many nutrients that it is necessary to include them in our daily diet. It is ideal as a garnish for dishes, as it can replace precooked rice or pasta. It is also a healthier option for those who love bread.

To highlight: Today it is used in recipes for risottos, soups, salads, cakes and as a topping for some desserts. The farro has the great virtue that it can be preserved for a long time in the open air. In some European countries, it is the protagonist for some liquor drinks.

Side effects of farro

•Unreasonable intake of dietary fibre from farro might result in digestion problem such as bloating and gas.

•Same as other whole grains, farro comprises antinutrients, phytic acid, which reduces the bioavailability of essential minerals such as iron and zinc.


People having deficiencies of any minerals are recommended to regulate the intake of whole grain farro.

Key Findings

• Farro is a highly nutritious cereal, located mainly in the Middle East.

• Farro has a high fiber content that helps to moderate excess appetite and improve digestion.

• This cereal is ideal for gaining muscle and strengthening the immune system since it is rich in proteins and healthy fats.

• It can be consumed dry, raw, wet, or crushed.

• It is ideal for controlling hemoglobin and insulin levels


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