The germ of wheat is located inside the wheat kernel and contains much of the vitamins, minerals and oils of the grain. Wheat germ is a also a good source of fiber, and increasing your fiber intake can reduce your risk of type 2 diabetes, improve your digestive health, and help protect against heart disease and some cancers. Fresh wheat germ tastes slightly nutty and is easy to add to most foods. Adding the germ to liquids offers the added benefit of increasing feelings of satiety, and the liquid helps ensure that bloating and gas, two side effects of increased fiber intake, are minimal.
Smoothies
Adding wheat germ to smoothies is an excellent way to boost your fiber intake and make your drink more filling without adding unnecessary calories. Try cutting up bananas, peaches or other fruits and add them to a blender, toss in some low-fat yogurt, orange juice and crushed ice, and sprinkle 1 to 3 teaspoons of wheat germ on top. Blend and drink immediately. Wheat germ smoothies are quick and inexpensive and can increase your daily nutritional intake without draining your time or leading to weight gain.
Protein Shakes
If you are trying to increase your daily protein intake to improve your athletic performance or are drinking protein shakes in place of meals, adding 1 to 2 teaspoons of wheat germ may be beneficial. Adding wheat germ to protein shakes increases your intake of folic acid, zinc, fiber and other nutrients to help reach your daily nutritional requirements even if you are using protein shakes as meal replacements. Because high-fiber foods make you feel full for longer periods, you can increase the wheat germ in your shakes to curb your appetite, assist with weight loss, or help prevent snacking between meals.
Other Liquids
Because of its mild taste, wheat germ works well with most foods. Sprinkle a little into herbal tea or mix a spoonful in your morning milk. You can also increase the nutritional and fiber content of meals by adding wheat germ to soups, stews and other foods. If you want to increase your daily nutrition without altering your diet, add 1/4 to 1/2 teaspoon to most drinks throughout the day. Such as small amount should not alter the taste of your beverages but will provide vitamins, minerals, protein and fiber.
Nutritional Benefits of Wheat Germ
Of all the parts of the wheat seed, the germ is the most nutritious. However, milling wheat to produce white flour involves removing the germ and bran from wheat, a process that removes most of the fiber and nutritional content from the grain. Adding wheat germ to your diet can significantly boost your nutritional intake. Wheat germ is an excellent source of iron, zinc, niacin, riboflavin, vitamin E, folate, magnesium, thiamin, potassium and phosphorus. It also contains fiber, protein and healthy fat, according to MayoClinic.com.
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