(Paro) This grain has a greater diet effect than brown rice when added to rice.

To manage blood sugar, it's important to consume "moderate" amounts of "good-quality" carbohydrates. Whole grains, which are rich in antioxidants and lower in blood sugar, are a good choice.

 

Two-Line Summary of Today's Diabetes Letter

1. Eat ‘low-sugar grains’ to manage blood sugar levels.

2. Paros are rich in dietary fiber as well as antioxidants.

Carbohydrates, an essential nutrient

 

Just because carbohydrates raise blood sugar doesn't mean you should avoid them altogether.

Consuming adequate carbohydrates provides nutrients to the brain and fuels the body. Carbohydrates should account for 55-65% of total calorie intake. It's best to choose foods with a low glycemic index (GI) and complex carbohydrates. Even with the same amount, carbohydrates raise blood sugar levels differently. A lower GI reduces insulin secretion, preventing postprandial blood sugar spikes. Furthermore, high-quality, fiber-rich, and less processed carbohydrates promote satiety, helping prevent obesity and other diabetic complications.

Recommended Faro in the Tuscany region of Italy

 

What are some good carbohydrate foods? I recommend the trendy grain "Faro." Faro is a general term for wheat varieties such as emmer, einkorn, and spelt, but in European countries, it primarily refers to emmer wheat. Faro is one of the first ancient grains, cultivated 12,000 years ago. An ancient grain is one that has been cultivated without genetic modification or crossbreeding, maintaining its original form. It's so nutritious that it was even used as a combat ration for Roman soldiers during the ancient Roman Empire.

Among them, faro, cultivated in Italy's Tuscany region, is cultivated to the strict standards of the Italian Ministry of Agriculture, Food and Rural Affairs (CREA), with rigorous seed selection and the entire process supervised by expert agricultural doctors. To comply with European Union (EU) regulations, the use of chemical pesticides and fertilizers is also prohibited. Grown at high altitudes and in harsh environments, faro possesses high nutritional value and resilience, leading the Rural Development Administration of Korea to select it as one of the "Ten Ancient Crops to Watch."

 

Low in sugar and rich in dietary fiber

 

For people with diabetes, it's important to choose complex carbohydrates that are low in sugar and rich in various nutrients. Farro, with its low sugar content, suppresses blood sugar spikes. According to the Italian Ministry of Agriculture, Food and Rural Affairs, farro contains 2.4g of sugar per 100g. This is one-third the sugar content of kamut (7.84g per 100g), a well-known low-sugar grain, and lower than quinoa (5.3g) or peas (4g). A study by the Nestlé Research Center in Switzerland found that the post-meal blood sugar levels of the group that consumed farro were more stable than those of the group that consumed cornstarch.

Faro is rich in resistant starch and dietary fiber, which are beneficial for weight loss. Per 100g of faro, 21.2g is resistant starch. This is more than white rice (0.64g) and even brown rice (2.63g). The European Journal of Nutrition even recommended faro, due to its high resistant starch content, for use in the diets of diabetics. Conversely, it is low in phytic acid, which inhibits nutrient absorption. Grains low in phytic acid keep you feeling fuller for longer.

Antioxidants boost immunity

 

Parsley is also rich in antioxidants. It contains carotenoids, lutein, zeaxanthin, polyphenols, selenium, ferulic acid, vitamins, and minerals. Among them, carotenoids protect the retina and help prevent diabetic complications like retinopathy and age-related macular degeneration. Ferulic acid protects the skin, while selenium removes free radicals in the body, preventing aging and weakening the insulin signaling cascade, lowering insulin resistance. Its immune-boosting effects are also a given.

 

Mix with rice and cook

 

What's the best way to eat paro? Take out some rice and fill it with paro. Just changing the rice you eat every day can improve your blood sugar levels. And the chewy texture of parsley makes rice taste even better. When cooking rice, use a ratio of 3 to 7 of parsley and rice. Just mix it in. Depending on your preference, you can increase the ratio of farro to 5-7. It can also be used in a variety of dishes, including salads, porridge, soups, and risottos.

 

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Paroparo on home shopping yesterday...

It looks really cool.

 

Kamut is eating,

I'm curious about Paro

 

They say it's an ancient crop