How to Eat Wheat Germ to Lose Weight

Wheat germ provides a healthy dose of fiber and minerals including zinc, folic acid and iron. When people cut saturated fat out of their diets, they usually tend to cut out their intake of meat. However, when this happens, they may be missing out on vital nutrients. Enter wheat germ, the fat-fighting embryo of the wheat kernel, also known as the portion that is removed during processing. As you work through your weight-loss goal to cut back on saturated fatty foods, opt for a sprinkle of wheat germ in every meal to provide you with a filling dose of fiber to satisfy your appetite, as well as a bounty of minerals and vitamins that you may be missing. Fresh wheat germ should taste like toasted nuts and should be kept in a sealed jar, where it'll remain fresh for approximately one year. After it's opened, it can be kept in the fridge in a tightly sealed container for approximately nine months. Because of its high unsaturated fat content, wheat germ goes rancid quickly.


Wheat germ can be added to any dish, including cereals, salads, smoothies and breads, and is often undetectable. For breakfast, use wheat germ in lieu of granola atop cereal, yogurt and eggs. When adding wheat germ to baked goods, replace one half cup of flour with the germ for a healthier, heartier dish.

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Step 1

Start off your day with a dose of wheat germ in your smoothie or yogurt. Wheat germ adds a wonderful crunchy texture and nutty taste to these smooth breakfasts, but also tastes delicious added to pancake batter, waffles and omelets.

Step 2

Toss wheat germ into your lunchtime tuna salad mix or sprinkle it atop your green vegetable salad. Wheat germ tastes delicious when mixed with condiments such as mustard, which can then be spread onto your lunchtime sandwich for a tasty nibble. By adding wheat germ to every meal including your midday lunch regime, you can reap the benefits of constipation relief, which, in turn, helps with your weight loss plan by ridding your body of impurities.

Step 3

Use wheat germ in lieu of breadcrumbs for breaded chicken, eggplant Parmesan, stuffing and casserole dishes. You can even toss a scoop into pasta dishes, hearty chili, stews, soups and sauces.


Step 4

Add wheat germ to trail mix, dips and spreads for an easy way to reap the cholesterol-lowering and immune-system-strengthening benefits of the germ.

Step 5

Add wheat germ to baked goods for a nutritious boost. It provides vitamin E and important B vitamins such as folic acid, as well as magnesium, potassium, phosphorus, selenium, manganese and zinc.

Things You'll Need

  • Fresh wheat germ

  • Sealed storage containers


Wheat germ can be added to any recipe. Simply search through cookbooks and find your favorite recipes to which you can add this tasty fiber-rich grain.


As with any diet, be sure to consult your doctor before changing your eating patterns.



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