If you’re looking to boost your overall dietary health, then it’s possible you’ve heard a lot about wheat germ and its health properties. Wheat germ can be an outstanding addition to daily meals, but it’s also true that it’s not for everyone.
It’s best to begin with understanding what wheat germ is to determine if it’s right for you.
What Is Wheat Germ?
Wheat germ is the embryo of a wheat kernel. It is one of three major components that make up a whole-wheat kernel, alongside bran and the endosperm. The separation of the wheat germ from the rest of the kernel occurs during the milling process.
Wheat germ is, according to Food.com, the healthiest part of the kernel. As Americans turn away from refined wheat, the nutrient-rich wheat germ has become an increasingly sought food item.
Nutritional Benefits of Wheat Germ
Wheat germ is an ideal source of vitamins B and E as well as minerals like potassium, magnesium, iron and zinc. It also is rich in fiber and contains antioxidants. Some research suggests that wheat germ consumption can boost the immune system and improve cardiovascular health.
It’s not merely a polite suggestion to eat plenty of vitamins and minerals. These nutrients are required for the body to function optimally. Vitamins and mineral deprivation can lead to serious health problems.
When the wheat refinement process removes the germ, it strips the final product of most of these vital nutrients. In fact, it’s believed this process is responsible for the digestive issues caused by eating refined wheat products.
As a component of whole wheat, the germ is a carbohydrate. While you may hear negative things about carb consumption, in actuality carbs are a necessary part of our diet. Carbs fuel the body’s energy stores. The U.S. Centers for Disease Control and Prevention recommend using whole wheat (which includes wheat germ) as a major source of one’s daily carb intake.
In addition to its nutritional value, wheat germ is often touted as a useful weight loss component. That’s when things get a slightly complicated.
Wheat Germ and Weight Loss
If weight loss or management is your aim, then fiber is a staunch ally. Eating fiber-rich foods can help you feel full for much of the day. Thanks to this sensation, individuals with diets rich in fiber tend to avoid overeating.
As previously mentioned, wheat germ is an excellent source of fiber. Just two tablespoons of germ contain as much fiber as a slice of wheat bread.
An important caveat exists when it comes to wheat germ and weight. The fiber in wheat germ can contribute to positive decision-making about food. Still, it's important not to forget about the calories involved.
Wheat germ is often considered a “calorie-dense” food item. Those two tablespoons of wheat germ have 50 calories. By comparison, one cup of carrots contains approximately 52 calories.
It’s important to remember that healthy foods still can lead to unwanted weight gain if calorie intake isn't monitored.
Wheat Germ Oil
In addition to misrepresentations about wheat germ weight loss, consumers also are sometimes misled about wheat germ oil.
The European Food Safety Authority (EFSA) found that studies did show that wheat germ oil could help regulate cholesterol levels. However, the EFSA did not find any evidence to validate claims of brain function improvement, anti-aging abilities or blood pressure regulation.
Wheat germ, while a healthy food, is not a cure-all substance. Be sure to perform proper research before making assumptions about how this substance can improve your body.
Where to Find Wheat Germ
Wheat germ isn’t always easy to find. Many supermarkets don’t carry it at all. That’s why it’s best to start with larger grocery stores. You'll usually find wheat germ in the cereal aisle, often next to oatmeal. Specialty health food stores are more likely to carry wheat germ.
If you find that there are no stores in your area that carry wheat germ, don’t despair. A growing number of manufacturers have made wheat germ available to purchase online.
Storing Wheat Germ
When you finally get wheat germ, don’t let it go to waste through improper storage. Wheat germ is an oil-rich substance. Exposure to air and humidity will cause it to spoil quickly.
Rather than see wheat germ go to waste, be sure that you buy only as much as you'll need. Also, try to get your wheat germ as fresh as possible by buying it well before the expiration date.
Wheat germ should be refrigerated and kept in a sealed container.
Health Concerns
Although rich in nutrients, wheat germ isn’t for everyone. Because it is a form of wheat, it contains gluten. Persons who suffer from celiac disease must live on a gluten-free diet due to the health problems it causes.
Such persons are advised not to eat wheat germ or any other wheat-based products.
Wheat germ can be a great alternative to the refined wheat products permeating the market. Before you add wheat germ to your diet, it’s best to know if it’s right for you.
Try to incorporate wheat germ into your diet in a sensible manner. Remember to count the calories in wheat germ toward your daily intake to avoid excess calories and subsequent weight gain. If you have realistic expectations of wheat germ, there’s no reason it can’t be a helpful and healthy addition to your overall diet.