How to Incorporate Wheat Germ Into a Diet

Wheat germ is a nutritional powerhouse

When you are counting calories and cutting back on fat, you often also cut back on the amount of meat in your diet. Using wheat germ can help to compensate for any nutrients that you may be lacking from your lower meat consumption. Wheat germ is the embryo of the wheat kernel. The germ is the most nutritious portion of the wheat kernel but accounts for only 2 1/2% of its weight. During the milling of flour, the germ is usually separated from the bran and starch. The oil content of the germ makes it perishable and would significantly shorten the shelf life of flour. The following article will discuss ways to incorporate wheat germ into your diet.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Wheat Germ
• Cereals
• Yogurt
• Milk shakes
• Protein shakes
• Smoothies
• Cake mix
• Macaroni and Cheese

How to Incorporate Wheat Germ Into a Diet

1. When baking muffins, pancakes, or breads, replace a half a cup of flour with wheat germ.

2. At wheat germ to your yogurt and cereal instead of granola.

3. Add wheat germ to milk shakes, protein shakes, and smoothies.

4. When baking a cake, sprinkle the top with wheat germ before baking. This will give the cake a finished look and add nutritional value.

5. Sprinkle wheat germ on top of home made macaroni and cheese as a healthy alternative to a bread crumb topping.

Tips & Warnings

• Wheat germ contains 23 nutrients.

• Wheat germ has more nutrients per ounce than any other vegetable or grain.

• Wheat germ is an outstanding source of folic acid.

• You will get an amazing fiber boost from eating wheat germ.

• Wheat germ contains about 28 percent protein. This is more protein than in most meats and meat products. Our bodies need protein in order for nutrients and minerals to reach our cells. Protein is also essential for repairing tissue damage.

• Wheat germ contains more iron and potassium than any other food. It also contains riboflavin, calcium, zinc magnesium and vitamins A, B1 and B3. B vitamins help to increase energy levels and keep muscles, hair, and skin healthy.

• Wheat germ contains very little gluten. Many people are allergic to gluten and cannot eat wheat but they may be able to tolerate wheat germ.

• Wheat germ spoils easily due to its high oil content. Store wheat germ in your refrigerator in tightly sealed containers. It will keep about nine months.

Resources

• Recipes using wheat germ
• Purchase wheat germ online