Farro And Diabetes: Is Farro Good For Diabetics


Farro is an ancient grain resembling brown rice and is loaded with protein, fiber, minerals, vitamins, and antioxidants. Though popular in Italy, this grain is now trending worldwide for its health benefits and versatility. 

The grain has a nutty flavor and has for long been used in the Mediterranean type of cuisine. The dense grain promises a plethora of health benefits to the users.

With all the nutrients packed in this little grain, it can provide many health benefits to diabetics. It is also suitable for the brain as well as heart health. 

You can cook Farro quickly on a stovetop or in an oven. One serving has nearly 200 calories, 7 grams of fiber, and 7 grams of protein. The best thing about including this ancient grain in your diet is that it can improve satiety, resulting in weight loss.

Is Farro good for diabetes? Farro is rich in good carb. It contains a considerable amount of fiber which is shown to prevent blood sugar spikes and also helps in reducing cholesterol levels in the body. As it has a nutty taste, it can be used to replace pasta and rice in meals.

Benefits Of Farro For Diabetes

Farro has numerous benefits to offer to individuals who have diabetes.

  • Rich In Fiber 

Farro is a good carb source. Various studies have shown that it has a high level of fiber. Also, other compounds that are good for digestion make it heart-healthy and beneficial for preventing spikes or dip in insulin/sugar.

Just a half-cup of Farro has about seven grams of cholesterol-lowering fiber. The amount is four times the fiber you will find in white rice or a slice of white fiber. Adults should have a minimum of 25 grams of fiber per day. The more is the intake, the better it is for diabetic individuals. 

farro glycemic index

Farro has intact bran and germ. These parts of the grain are rich in fiber, protein, and other nutrients, which end up swelling in your digestive tract upon consumption and make you feel fuller for longer. Enough research studies have been done to prove that whole grain food is superior to processed grains.

Research also proves that Farro is beneficial in preventing constipation and clearing plaque buildup in the arteries. It also promotes a healthy gut environment and curbs hunger pangs. 

  • Improves immunity and heart health 

Farro supplies fiber and resistant starch, antioxidants, oligosaccharides, and other whole grains, including phenolic compounds. These have been associated with disease prevention in various studies. Studies have proven that the more consumed whole grains, the more is the protection against chronic conditions such as cardiovascular disease and diabetes.

Farro has a specific compound called cyanogenic glucosides, which are known to positively impact the immune system, regulate blood sugar levels, and lower inflammation in the body.  

  • High in B Vitamins 

Farro is rich in vitamin B3 niacin, which is crucial for improving metabolic health and converting fats, carbohydrates, and proteins from the foods we eat into energy. 

Research has proven that B vitamins are essential for maintaining high energy levels, brain health, and supporting the central nervous system.

Vitamin B2 is yet another vitamin found in the grain, which is crucial for converting carbohydrates found in whole grains, thereby regulating blood sugar levels in the body.  

  • Rich Source Of Common Minerals 

Farro is an incredible source of nutrients for plant-based eaters or anyone missing out on minerals and nutrients. Iron is extremely important for preventing anemia and for improving energy. 

Zinc is essential for brain function and for facilitating cellular processes. Magnesium is a crucial electrolyte promising numerous benefits to users. It helps you digest food, fight mineral deficiency, and sleep better.  


  1. Does Farro Increase Blood Sugar? 

Farro is an excellent source of fiber. A high-fiber diet has been associated with a lower risk of type 2 diabetes and a lower risk of heart disease. Fiber and proteins slow down the digestive process and also the absorption of glucose by the body. 

Also, these help you feel full and satisfied for a long time. Hence, this ancient grain doesn’t spike blood sugar as refined foods do.  

  • Does Farro Contain Insulin?

Insulin is a well-known hormone produced in the pancreas for regulating the amount of glucose in the body. As Farro doesn’t spike blood sugar levels, it doesn’t imbalance the insulin level in your body. 

  • What Is The Glycemic Index Of Farro?

Farro’s glycemic index is 45, which is relatively low. Glycemic Index (GI) measures how quickly a food can cause your blood sugar levels in the body to shoot up. Foods usually have a glycemic index in the range of zero to 100. 

Foods with high GI get digested and absorbed quickly, thereby rapidly raising the blood sugar in the body. Diabetic people need to choose foods with low GI, such as Farro.  

Gestational diabetes is a condition that occurs when your body is not properly regulating the level of glucose in your blood. The disease affects around 2 to 10 percent of pregnancies each year. 

If you have gestational diabetes, it is most likely due to weight gain or the hormones released by the placenta. Having elevated blood sugar levels is a sign of gestational diabetes. Farro is an excellent option for gestational diabetes as it does not cause a spike in blood sugar levels and keeps it in check.  


Wondering is Farro good for type 2 diabetes? This guide would have answered your questions. Farro is an incredible option for those looking to eat healthy food that offers them numerous health benefits. 

You can check Farro recipes for diabetics and incorporate them into your daily diet to keep your blood sugar level in check. Also, it has several other health benefits as it is rich in several nutrients, fiber, and protein. Adding Farro to your balanced meal plan along with other healthy foods will help you keep your blood sugar levels balanced!