At the center of each grain of wheat is a tiny nutrient-rich embryo, or germ. The germ makes up only about 2.5 percent of the total weight of a grain of wheat and is surrounded by the endosperm and bran. Millers remove the wheat germ from white flour but include it in whole wheat flour. You can also purchase wheat germ separately either toasted or untoasted -- some companies even offer flavored varieties.
Rancidity
One of the benefits of toasting wheat germ is prolonged shelf life. Because of the higher fat content of wheat germ, it goes rancid much more quickly than white flour. In fact, the reason wheat flour has a shorter shelf life than white flour is because of the higher fat content that wheat germ contributes to it. If you purchase untoasted wheat germ, make sure it is vacuum sealed with a use-by date. Store sealed, untoasted wheat germ in the refrigerator for up to six months or in the freezer for up to a year.
Nutrients
Each cup of untoasted wheat germ contains 414 calories, 11 g of fat, 27 g of protein and 15 g of fiber. In addition, wheat germ over 1,000 mg of potassium and almost as much phosphorus as well as small, but significant, amounts of calcium, iron, magnesium, copper, zinc, manganese and selenium. Wheat germ is also a great source of B vitamins like thiamin, riboflavin, niacin, pantothenic acid, B-6 and folate. Compared to raw wheat germ, toasting is a bit of a trade off. Although heat damages the B vitamins and slightly lowers their availability, toasting makes a higher mineral content available for metabolism.
Flavor
Toasting wheat germ makes for a more palatable flavor, bringing out a nutty taste. Untoasted wheat germ is more suited to blending into recipes because of its comparatively bland flavor, whereas toasted wheat germ is suitable for sprinkling on top of yogurt, hot cereal or other dishes as a wholesome garnish.
Texture
For recipes like bread, where crunchy texture is not necessarily desirable, you will probably prefer to use raw wheat germ. For recipes that call for an added crunch, add toasted wheat germ. The crunchy texture of toasted wheat germ also makes it more suitable for toppings and garnishes.
References
- Wheat Foods Council; What is Wheat?; 2011
- "Prescription for Dietary Wellness"; Phyllis A. Balch; 2003
- American Heart Association; Low-Fat & Luscious Desserts: Cakes, Cookies, Pies, and Other Temptations; 2000
- USDA National Nutrient Database for Standard Reference; Wheat Germ, Crude
- USDA Nutrient Data Laboratory; National Nutrient Database for Standard Reference; Cereals Ready-To-Eat, Wheat Germ, Toasted, Plain
- "Baking in America: Traditional and contemporary Favorites from the Past 200 Years; Greg Patent; 2002
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