The ‘superfood’ you’ve never heard of that helps you lose weight and ‘slashes your risk of diabetes’
SUPERFOODS are those that have an abundance of health benefits.
While you may have heard of some, such as leafy greens and green tea, you’ve likely never heard of farro - an ancient wheat that is still used today across the world.
It features in a number of dishes and you may have eaten it without realising.
The versatile grain is often mixed into salads, soups and stews and looks similar to couscous or barley.
Farro may have a number of health benefits given it is bursting with goodness, including weight loss, healthy skin, and protection against several diseases.
The term “superfood” is a relatively new one, used to describe exceptionally healthy foods.
Read more on weight loss
But farro is nothing new - it has been cultivated in the Middle East and Mediterranean for thousands of years.
Over time, however, it has fallen out of favour as modern wheat has grown in abundance.
The type of wheat we are used to - such as bread wheat, which makes bread, pasta, and biscuits - has been so heavily processed compared to ancient wheat, that a lot of the good stuff has been stripped away.
There are three varieties of farro: emmer, einkorn, and spelt - the latter of which are possible to find in UK health stores.
One of the easiest ways to reap its benefits is to buy spelt pasta or flour, available in most supermarkets.
Weight loss
A number of factors make farro useful for weight loss or management.
A quarter cup (47g) of the stuff has 170 calories but 6g of protein and 5g of fibre, according to .
For comparison, white rice has around 150 calories, but only 3g of protein and barely any fibre.
Government guidelines say we should eat around 30g of fibre a day, but most adults are only eating an average of about 20g day.
Protein and fibre are proven to help with weight loss because they are filling in the stomach without adding more calories.
The feeling of fullness - which also releases hormones to tell us to stop eating - can prevent too much snacking.
Prevent against disease
There is strong evidence that a fibre-rich diet can lower the risk of:
While there aren't studies that prove farro will ward off diseases that are rife the UK, it’s one way to increase the fibre in your diet with a simple swap.
What’s more, farro is a good source of antioxidants and polyphenols, both of which are thought to play a role in protecting against heart disease, diabetes, stroke and some cancers.
Hair and skin
The hair and skin are nourished by B vitamins - and you guessed it, farro is abundant in these, particularly vitamin B3.
While there are no studies directly linking vitamin B3 (or farro) to hair growth, the vitamin boosts blood circulation which may help encourage hair growth at the follicle.
Niacinamide - a type of B3 - is abundant in skincare products.
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It helps the skin to grow a barrier, reduces inflammation and pores and a number of other skin woes.
The vitamin Bs in farro also make it a useful staple in a vegetarian diet, in which people can occasionally find themselves lacking in B vitamins that come from meat products.
Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
Fish. Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.
Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). They also add fiber into the diet.
Nuts. Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.
Whole grains. A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.
Yogurt. A good source of calcium and protein, yogurt also contains live cultures called probiotics. These "good bacteria" can protect the body from other, more harmful bacteria.
Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.
Legumes. This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.
Tomatoes. These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer.