Why Did the Roman Emperor Choose ‘Farro’? A Nutrient-Rich, Low-Sugar Ancient Grain

[Sports Seoul | Kim Suji Reporter] Italy's ancient grain ‘Farro’ is gaining attention from health-conscious consumers due to its low sugar content and rich nutritional profile.

Farro has been highlighted as one of the top 10 ancient crops by the Rural Development Administration. Renowned chefs like Wolfgang Puck and Gordon Ramsay have showcased various recipes using Farro, proving its global appeal.

Farro encompasses three ancient grains: Emmer, Einkorn, and Spelt, with Emmer Wheat being commonly referred to as Farro. The grain was brought to Rome by Julius Caesar, the Roman emperor famous for his maxim “The die is cast” and “I came, I saw, I conquered.” Farro played a crucial role in maintaining the nutrition and satiety of Roman soldiers during long wars.

Rich in nutrients and known for its ability to provide prolonged satiety from small quantities, Farro supported the Roman military during extended conflicts and was considered a staple that contributed to their victories. It gained popularity within the Roman Empire as the emperor's grain.

First cultivated around 12,000 years ago, Farro is mainly grown in Italy’s Tuscany region. This region’s high altitude, low temperatures, and dry conditions make it ideal for Farro cultivation. Its resilience to harsh environments underscores Farro’s robustness. Moreover, Farro cultivation prohibits chemical pesticides, herbicides, and fertilizers, and involves a two-year fallow period, ensuring high-quality production.

Farro is known for being low in sugar, low in carbohydrates, and high in protein and dietary fiber. It is rich in various vitamins, magnesium, and minerals. Notably, Farro has only 2.4g of sugar per 100g, making it a low-sugar grain compared to Kamut (7.84g), which has about three times more sugar content.

The slowly digesting starch in Farro causes a gradual increase in post-meal blood sugar levels, maintaining stable blood sugar over time. Farro’s resistant starch level is 17.1g per 100g, higher than white rice (0.64g) and brown rice (2.63g), helping to keep one full longer and aiding in weight management and preventing yo-yo dieting.

Furthermore, Farro is high in antioxidants such as lutein, selenium, ferulic acid, and carotenoids, which support immune function, skin aging prevention, and protection against age-related eye conditions. Its components, such as arabinoxylans, polyphenols, and phytosterols, help lower LDL cholesterol levels and fasting blood sugar, contributing to the prevention of hyperlipidemia and aiding in weight management. Studies have shown that adding Farro to the diet of diabetic patients reduces both fat and LDL cholesterol levels, as well as fasting blood sugar.

Additionally, Farro contains very low levels of phytic acid, which can inhibit the absorption of minerals like calcium, magnesium, iron, and copper, making the absorption and digestion of its healthy nutrients more efficient.

Packed with essential amino acids (10 types), vitamins (10 types), and minerals (9 types), Farro also provides ample dietary fiber, which helps prevent constipation and promotes the elimination of toxins from the digestive system.

Given the rising incidence of obesity, overweight, and diabetes in Korea due to excessive carbohydrate and sugar intake and lack of exercise, incorporating the nutrient-dense, low-sugar grain Farro into one’s diet, along with regular physical activity, can be an effective step toward achieving a healthier lifestyle.