More people are choosing to buy whole wheat bread instead of white bread. This is because they know that whole grains contain more vitamins and minerals than refined grains. The wheat germ and the wheat bran are two different parts of the whole wheat kernel, and they go into products like whole wheat bread. Both germ and bran have individual nutritional benefits.
Wheat Bran
Wheat bran is the protective outer layer of the kernel of wheat, according to Harvest Co-Op Markets, an organization that produces many whole wheat products. The bran is often the first layer stripped away during processing to make refined grains like white bread and white pasta. Wheat bran can be included in foods, or purchased separately and eaten on foods like yogurt and oatmeal or even used in casseroles.
Wheat Germ
Wheat germ is different from wheat bran, as it is the very inner layer of the wheat kernel. Harvest Co-Op Markets explains that wheat germ is considered the embryo of the grain. It can be purchased in jars or in bulk bins at health food stores, and sprinkled into yogurt or cereal. It can even be used to coat chicken or tofu.
Fiber
Fiber is an indigestible plant matter that provides many health benefits. According to Harvest Co-Op Markets, one ounce of wheat bran has 12 grams of dietary fiber, while one ounce of wheat germ has about 3 grams of fiber. The bran contains insoluble fiber, which adds bulk to stool weight and promotes regular bowel movements. The germ contains soluble fiber, which can lower cholesterol, according to the World's Healthiest Foods.
Nutrients
In addition to providing fiber, wheat bran and germ both have important nutrients. Wheat bran is rich in magnesium, iron and B vitamins, all of which promote a healthy metabolism and energy level, Harvest Co-Op Markets states. The wheat germ contains protein, unsaturated fat and vitamin E, a fat-soluble antioxidant.
Additional Benefits
The bran of the wheat kernel has anti-cancer compounds that can help reduce estrogen and slow the growth of breast cancer, according to the World's Healthiest Foods. The benefits of wheat germ are profound as well. Wheat germ has healthy oils that promote brain development and protect the body from free radical damage. The high oil content of the germ means that it is more susceptible to decay, however, and it needs to be stored in a dry, cool place.
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