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Farro
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Ancient Grain 'Farro' May Aid in Blood Sugar and Weight Management
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2024-06-24
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87
Ancient Grain 'Farro' May Aid in Blood Sugar and Weight Management
Diabetes was once a condition predominantly affecting middle-aged and older adults, but the age of patients is gradually decreasing. The number of young diabetes patients is rising, with data from the Health Insurance Review & Assessment Service indicating that in 2022, there were 42,657 diabetes patients in their 20s, a 47% increase from four years earlier. The number of diabetes patients in their 30s exceeded 130,000 as of 2022.
The causes of diabetes are varied and complex, generally attributed to genetic and environmental factors, sometimes acting in combination. While specific causes of diabetes are not fully known, having a family history of diabetes increases the likelihood of developing the condition compared to the general population.
Environmental factors contributing to diabetes include being overweight or obese, which increases the risk compared to those of normal weight. This implies that excessive food consumption leading to weight gain is a significant risk factor for diabetes. Additionally, high intake of sugars and carbohydrates, combined with insufficient physical activity, also contributes to the risk. Aging is also considered a factor in diabetes development.
The concern with diabetes is the high risk of developing acute or chronic complications. Diabetes, characterized by insufficient insulin production or insulin resistance leading to elevated blood sugar levels, results in the pancreas' insulin production capabilities being reduced to less than half. Over time, pancreatic insulin production further decreases, causing continuous increases in blood sugar levels.
Preventing diabetes is crucial. Preventive measures include avoiding foods high in refined sugars and consuming carbohydrates in appropriate amounts. It is also important to ensure sufficient protein intake and adequate physical activity.
In particular, it is advisable to avoid refined carbohydrates that significantly raise blood sugar levels after meals and instead consume complex carbohydrates that have a slower digestion rate and lower risk of causing blood sugar spikes. Examples of complex carbohydrates include whole grains, ancient grains, legumes, sweet potatoes, potatoes, and vegetables. Ancient grains, which have been cultivated since ancient times without genetic modification or hybridization, are particularly nutrient-rich. Notable examples are 'Kamut' and 'Farro'.
Farro, cultivated for approximately 12,000 years, was one of the first crops cultivated by humanity. During the peak of the Roman Empire, Julius Caesar used Farro as a staple food for his soldiers to maintain satiety and nutrition during wartime.
Farro is known for having more than three times less sugar than 'Kamut,' a low-sugar ancient grain, with only 2.4 grams of sugar per 100 grams, and this sugar is plant-based, making it safer than refined sugars. Additionally, Farro is rich in plant-based protein, dietary fiber, vitamins, minerals, magnesium, and essential trace elements. It also contains antioxidant components such as lutein, ferulic acid, selenium, carotenoids, and polyphenols. According to data from the Italian Ministry of Agriculture and Food (CREA), Farro contains over 60 abundant nutrients.
Farro has already garnered significant international attention, with celebrity chefs such as Wolfgang Puck and Gordon Ramsay showcasing various recipes featuring Farro. There are approximately 100 SCI-level papers and around 25,000 academic articles related to Farro. In South Korea, the Rural Development Administration once highlighted Farro as one of the top 10 ancient crops to watch.
The first step in preventing diabetes is to improve dietary habits, maintain a regular lifestyle, increase physical activity, and engage in consistent exercise. This also helps in preventing overweight and obesity. Incorporating the low-sugar ancient grain 'Farro' into one's diet is expected to help control and manage blood sugar spikes and weight gain.
