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Farro is an ancient whole grain. A cup of farro contains 5 grams of protein and 4 grams of fiber, making it a filling choice. Farro is also high in minerals, like iron and potassium.

Note that terms like multigrain, stone-ground, 100% wheat and cracked wheat do not necessarily mean that the food is whole grain. Also, just because a food is brown doesn't mean it is whole grain.

Regular consumption of whole grains is linked to reduced risks of heart disease, stroke, obesity, and type 2 diabetes, making them an essential component of a healthy diet.

The DGA recommends that at least half of the total grains you eat in a day come from 100% whole grains. It’s recommended that adults consume at least three 1-ounce servings of whole grains per day.