Should People with Type 2 Diabetes Eat Farro?

Have you considered putting farro on your plate? It's a name for three ancient grains - einkorn, emmer and spelt. And in the US, emmer is what’s usually sold under the farro moniker.

Is farro good for type 2 diabetes?

It’s "a good carb," easier on the blood sugars than pasta or white rice and it's easy to cook! Farro also has a good amount of fiber and as we know, foods that are high in fiber have been shown to help prevent blood sugar spikes and help lower cholesterol levels.

A half-cup of cooked farro contains 1g of fat, 26g of carbohydrate, 3.5g of fiber, 4g of protein and is loaded with vitamins A, E, iron and magnesium, zinc, magnesium and vitamin B3.

How to use farro

Yep, it does. With a slightly nutty taste and many use it to replace rice and or pasta in meals. I’ve added a few heaping tablespoons to my homemade vegetarian minestrone soup instead of using pasta. Like pasta, if you’re going to use farro in soups, make sure you cook the farro separately, only adding it to your bowl of soup when you are ready to sit down and eat. Adding farro directly to the pot of soup does not turn well. The grain (same goes for pasta) will sponge up all the liquid and nobody wants to deal with that.

Leftover farro makes for a tasty salad topper and mixing farro with fresh or frozen veggies, chicken, or tofu, you have the makings for a most excellent stir-fry.

How to store farro

Uncooked farro can be stored in the box or bag it came in. Cooked farro should be stored in an airtight container and will be good for up to 4 days in the fridge. Frozen farro can live in your freezer for up to two months. And don't forget to let cooked farro cool before storing in your fridge or freezer, to prevent it from getting too starchy and chewy.

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