Farro To Help Manage Blood Sugar + Our Picks

And a delicious new recipe: Salmon Farro Bowl

Happy Friday!

On Monday, we shared some of our favorite soup recipes - Hopefully you’ll be able to enjoy them with the cooler weather heading our way. Check out our favorite recipes here, as well as four other soup recipes (including an Energy-Boosting Lentil Soup recipe, free to everyone).

On Wednesday, we shared our thoughts on whether turmeric lowers testosterone, and Diana discussed the postpartum meals that saved her. We’d love to hear from you about what meals have helped you during life events! Head over to the Nourished Mama Collective and share in the comments!

Today, we are taking a look at the wonderful grain farro. It’s as healthy as it is versatile, simple to cook, and makes for a fiber-rich substitute for white rice, especially if you are conscious about keeping your blood sugar stable. Learn more about its history, why it is healthy, how we suggest you use it, and try Dr. Weil’s Tuscan Bean Soup With Farro & Swiss Chard recipe - free for everyone.

We’re also sharing our kitchen picks, including a frozen waffle that is actually delicious, and a new recipe for our paid subscribers: Salmon Farro Bowl.

We want to know: Do you use whole grains like farro in your meals? If so, what’s your favorite? Share in the comments!

(P.S. Become a paid subscriber to join the full conversation.)

Food as Medicine: Farro For Healthy Blood Sugar Levels

Farro is the Italian name for emmer wheat, an ancient strain of hard wheat from western Asia. Similar to spelt due to their taste and texture, farro is available in perlato (pearled) and semi-perlato (semi-pearled) versions, and comes in three grades: long, medium, or cracked. With a higher fiber and protein content than common wheat, it is also especially rich in magnesium and B vitamins.

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Weil Nutrition Corner™ Tip: We suggest opting for semi-perlato, as it retains more of the fiber- and nutrient-rich bran intact (or buy whole farro if you can find it). For maximum freshness before cooking, try one of the intact grades of farro (long or medium) and crack it yourself in a coffee grinder or blender!

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4 Reasons Farro Is Healthy

Adding farro to your diet can bring numerous benefits. Farro is:

1. High in fiber. Farro is a whole grain with significantly more fiber than white rice or refined grains. Fiber slows digestion, which helps regulate blood sugar levels and prevents spikes.

2. Rich in protein. With ~6 grams of protein per cup (cooked), farro has more protein than many other grains. Protein further moderates the glycemic response by slowing carbohydrate absorption.

3. A complex carbohydrate with a low glycemic index. Farro digests slowly, releasing glucose gradually into the bloodstream, making it an excellent option for sustained energy and balanced blood sugar levels.

4. Micronutrient-dense. Farro provides magnesium, zinc, iron, and B vitamins - nutrients important for energy metabolism, hormone balance, and overall health.
   

Ways to Use Farro

In addition to being a healthy choice, farro is versatile! Here’s how we like to use it:

• Salads: Toss with roasted vegetables, leafy greens, and olive oil for a hearty grain salad.

• Breakfast: Use it as a substitute for oatmeal, and top with berries, nuts, and a drizzle of honey.

• Bowls: Pair with salmon, chickpeas, tofu, or grilled chicken (plus greens!) for an anti-inflammatory, protein-balanced meal.

• Side Dish: Serve as a substitute for rice, flavored with herbs and lemon.

• Soups and Stews: Add cooked farro for texture and extra fiber (great in minestrone-style soups). Try Dr. Weil’s Tuscan Bean Soup with Swiss Chard & Farro.

Quick-Cooking vs. Regular Farro

Regular farro is often whole grain and takes 25 -40 minutes to cook. It retains the most nutrients and fiber because the bran is intact. Quick-cooking farro is usually pearled or semi-pearled (the outer bran layer is removed), which cuts cooking time to ~10 minutes but reduces fiber and some minerals.

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Weil Nutrition Corner™ Tip: If blood sugar regulation and nutrient density are the goal, regular whole farro is superior. However, quick-cooking farro remains a wholesome and convenient option, and it is healthier than refined grains like white rice.

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Every Friday, we share a quick roundup of products we actually use and love - whether in the kitchen, at the table, or while shopping. These are the tools and staples that make cooking, serving, and clean-up easier and more enjoyable.

Suhey Peppers. We both like pickled hot peppers, and one of our favorite brands is from Suhey. Perfect on sandwiches, in pasta, or on pizza! - Dr. Weil and Diana

Kodiak Cakes Frozen Waffles. In my post-partum meals post, I mentioned how much I love these waffles - they are easy to make and offer up extra protein. Try topping with Greek yogurt and frozen berries. - Diana

Sierra Nevada Pale Ale Mustard. This is one of my favorite mustards. I like adding it to a cracker with a bit of cheese for a snack. - Dr. Weil

Salmon Farro Bowl

This is a perfect recipe for when you want to eat healthy but hearty. It’s also highly customizable, so you can mix and match whatever you want within it!