Wheat germ is a high-fiber, high-protein part of wheat that is easy to digest and can be added to many recipes. It is a good source of vitamins and minerals, fiber, and protein. It can be used in sauces, baked goods, and smoothies. It comes in roasted and unroasted varieties and should be refrigerated after opening.
The benefits of wheat germ are numerous, one being that this high-fiber, high-protein part of wheat is one of the tastiest health foods. It can easily be incorporated into many recipes or added to things like cereal or smoothies for added nutrition. Unless people are wheat intolerant, most will find this portion of the wheat kernel easy to digest, although it may be a good idea to start slowly when adding it to food due to its relatively high fiber content.
It’s hard to know where to start when discussing the benefits of wheat germ. It certainly contains many vitamins and minerals that are healthy for the body. A one-ounce (28.35 g) serving has 10% of the recommended daily intake for iron, and also serves as a good source of vitamin B6, folate, magnesium, potassium, and phosphorus. This same-size serving has four grams of dietary fiber and eight grams of protein, and the meal is a great way to meet requirements for both without adding too many extra calories.
Some people may question the benefits of wheat germ when evaluating the caloric content of a one-ounce serving. This serving size contains just over 100 calories and three grams of unsaturated fat. As long as wheat germ is part of a healthy, low-fat diet, the extra calories are unlikely to be of great concern. Wheat germ is cholesterol-free and its soluble fiber content can also impart a feeling of fullness that can help people resist snacking or adding extra calories to the diet at other times.
One of the real benefits of wheat germ is that it can be used in many ways. It can easily be added to sauces like marinara where it will add to the sauce without affecting the flavor. It can also be a substitute for part of the flour in baked goods. While most recipes aren’t well suited to full substitution, using half a cup of wheat germ for the same amount of white flour can pack nutrients into recipes for pancakes, waffles, cookies, muffins, or even biscuits. People also sprinkle wheat germ on top of things like yogurt or cereal, or it can be added to smoothies.
Those convinced of the benefits of wheat germ probably already know how to find it. The uninitiated should know that it comes in two basic types: roasted and roasted. Some brands are fortified with vitamin E or some brands have a type of wheat germ and honey. The roasted types generally have a flavor reminiscent of roasted nuts, while the roasted types are not as crisp. Either type should be refrigerated after opening, as the wheat germ can go rancid. If the product tastes bitter, it’s probably rancid and it’s time to buy a fresh supply.
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