7 Health Benefits Of Wheat Germ & How To Include In Your Diet

Wheat germ is a versatile superfood and a great source of fiber and a highly concentrated portion of wheat that is loaded with several nutrients. It is a great source of vitamins, minerals, fat, and proteins. The benefits of wheat germ are numerous and are mainly attributed to its nutrients. Adding wheat germ to your diet can greatly improve your nutritional intake and support overall wellness. It contains antioxidants that help treat many ailments and may aid disease prevention. Wheat germ oil is derived from its extract, which has several applications in the cosmetic industry, thanks to its moisturizing properties. However, the wheat germ is usually discarded during processing due to the presence of polyunsaturated fatty acidsⁱ  Healthy dietary fats that decrease the chances of heart disease and play a role in brain and cellular growth. (which are prone to spoilage).

This article explores wheat germ nutrition facts, health benefits, possible adverse effects, and some easy recipes to try. Keep reading.

Know Your Ingredient: Wheat Germ

What Is It?
It is the breadcrumb-like seed that develops into a wheat plant.

What Are Its Benefits?
It may improve heart health, reduce diabetes and cancer risk, boost muscle and skin health, and reduce menopausal symptoms.

Who Can Use It?
People with diabetes might find wheat germ to be a better alternative to regulate their blood sugar levels.

How Often?
You can consume 1 tablespoon of wheat germ per day.

Caution
Avoid consuming it if you are gluten intolerant or on a low-carb diet.

What Is Wheat Germ?

Wheat germ is one of the three parts of a wheat kernel, along with the bran and endosperm. The wheat germ helps the plant reproduce and spawn new grains. It is removed from the endosperm during the milling process and can be an excellent addition to your diet. You can add wheat germ to your favorite smoothies, protein shakes, muffins, and bread.

Quick Tip

The wheat germ represents about 2.5-3.8% of the total seed weight (23).

Wheat Germ Nutrition

According to the U.S. Department of Agriculture, 100 grams of crude wheat germ contain (1):

Wheat germ also contains sodium, zinc, folic acid, and antioxidants that help maintain optimal health. Wheat germ benefits range from promoting heart health to reducing diabetes risk. Know them in detail from the section below.

Wheat Germ Health Benefits

1. May Improve Heart Health

Wheat germ is rich in phytosterols (structurally similar to cholesterol) that have antioxidant and anti-inflammatory properties. Our body cannot synthesize phytosterols, and they must be obtained through diet. These plant nutrients may help reduce the risk of cardiovascular disease (2). A study conducted by the Harvard School of Public Health (USA) found that consuming whole grains (which include bran and germ) every day may reduce the risk of coronary heart disease (3). Besides, octacosanol (a plant chemical) in wheat germ may help reduce LDL cholesterol levels (4). Wheat germ also contains omega-3 fatty acids that reduce the risk of sudden death from heart disease and all-cause mortality in individuals with such conditions (5).

2. May Reduce Diabetes Risk

Consuming foods rich in dietary fiber may help regulate blood sugar levels (6). A study conducted by the University of Lund (Sweden) also found that dietary fiber may decrease plasma LDL and fasting blood glucose levels (7). Moreover, the presence of alpha-linolenic acidⁱ  An omega-3 fatty acid essential for proper growth and development in humans, with the ability to prevent blood clots and heart disease. in wheat germ has been reported to decrease insulin resistance (8). All these factors, in turn, may help reduce the risk of type 2 diabetes.

3. May Reduce The Risk Of Cancer

Studies suggest that wheat germ extract (Avemar) shows anti-cancer activity. It may stimulate natural killer (NK) cell activity and induce apoptosis (programmed cell death of tumor cells) (9), (10). A review published in Nutrients suggests that this fermented wheat germ extract may be an efficient compound in treating cancer. Avemar was found to starve cancer cells of sugar (which they need to survive) and unmask them so that the immune system can act (11). Besides, the anti-proliferative activityⁱ  A specific property that tends to suppress cell growth, particularly of cancerous cells, and keeps them from spreading further. of Avemar was found to be effective in treating patients with colon cancer (12). However, more studies are needed to understand this benefit of wheat germ in humans.

4. May Boost Muscle Health

Wheat germ is one of the best sources of plant protein. Coupled with vitamin B and E (present in wheat), it may help build and repair muscles (13). A review published in the International Journal of Molecular Sciences also suggests that a dietary intake of vitamin E-rich foods improves muscle mass and reduces other age-related pathologies (14). However, more studies are warranted to understand this benefit of tocopherols in the elderly dealing with sarcopenia (age-related muscle mass).

5. Has Anti-aging Properties

Ferulate, an active and phenolic compound in wheat germ, may slow down aging (by suppressing aging-related gene expression) and act against oxidative stress (15). Besides, vitamin E present in wheat germ may protect your skin from free radical damage. It may also exhibit photoprotectiveⁱ  Biological properties that allow organisms to protect themselves from harm caused by over-exposure to sunlight. and anti-photoaging properties and help reduce skin damage (16). In fact, moisturizing creams may contain up to 50 percent of wheat germ oil as it has humectant propertiesⁱ  Effects usually found in lotions and shampoos that help keep hair and skin hydrated without making them feel heavy or oily. (17).

6. Reduces Menopausal Symptoms

The anti-inflammatory properties of wheat germ may help reduce the severity of primary dysmenorrhea (painful menstrual periods). Taking three 400 mg capsules of wheat germ extracts daily — between the 16th day of the menstrual cycle to the fifth day of the next menstrual cycle for two consecutive months — showed beneficial results (18). Wheat germ extracts may also relieve the general, psychological, and physical symptoms of premenstrual syndrome (PMS) (19).

7. May Aid Weight Loss

Wheat germ is high in fiber, boasting nearly 13.2g of fiber in a 100g serving (1). Research suggests that increasing your fiber intake in a calorie-restricted diet may help promote weight loss in those dealing with obesity or who are overweight (20). An animal study conducted on mice to determine the efficacy of wheat germ when used alone versus in combination with antibiotics states that the latter was more effective. It led to a significant decrease in food intake, body weight, and fat mass (21). Use wheat germ for weight loss by adding it to your smoothies, oatmeal, and salads. The fiber in it may help keep you full and add an extra crunch to your food.

Is there any specific limit to wheat germ intake? What happens if it is consumed in excess? Scroll down to know in detail.

Wheat Germ Side Effects

Consuming wheat germ is generally considered safe. However, it is rich in calories and may cause weight gain. Hence, check your portions. The same applies to those who are on a low-carb diet. Also, avoid eating wheat germ if you are sensitive to gluten. Some individuals may experience mild side effects like diarrhea, nausea, gas, and dizziness upon intake (22). Therefore, consult your doctor immediately if you experience any of these adverse effects.

Have you ever tried wheat germ in your recipes? If not, here are a few ways to incorporate it into your diet.

How Do You Include Wheat Germ In Your Diet?

• Eat raw wheat germ by topping hot or cold cereal or yogurt with it.
• Use in smoothies or sprinkle over nut butter.
• Add into muffins or casseroles.
• Mix into pancake or waffle batter.
• Add to your favorite soup recipe.
• Use as a crumb topping on desserts or casseroles.
• Stir into the pizza crust.
• Add to pancakes to boost the nutritional value.
• Use as a filler in meatballs or meatloaf.
• Use as a substitute for bread crumbs for a healthier meatloaf.
• Use in your favorite bread-stuffing recipe.
• Sprinkle over Greek yogurt for a nutty flavor.
• Mix into pie fillings and crusts for a nutty flavor.
• Use as a coating for baked fish or chicken.

Quick Tip

If you are adding wheat germ to your bread recipe, you may have to add one to two tablespoons of water for every one-quarter cup of wheat germ because it tends to absorb moisture.

Wheat Germ Recipes

1. Wheat Germ Pancakes

What You Need

• Wheat germ – 6 teaspoons
• All-purpose flour – 1 cup
• Whole wheat flour – ½ cup
• Eggs – 2
• Sugar – 3 tablespoons
• Baking powder – 1 tablespoon
• Vanilla extract – ½ teaspoon
• Milk – 1¼ cups
• Mashed banana – 1
• Vegetable oil – 2 tablespoons

Process

1. Preheat the griddle or the electric stove to about 350o F.
2. Whisk flour, sugar, baking powder, and salt in a medium-sized bowl.
3. Mash banana in a large measuring cup.
4. Add a little milk and stir. Fill 1¼ of the cup with the milk.
5. Add in oil, eggs, and vanilla. Whisk the wet ingredients into the dry ones until just combined.
6. Spray the griddle with a non-stick cooking spray. Ladle the pancakes onto it one by one.
7. Add ½ a teaspoon of wheat germ to the top of each pancake and cook until the bottoms are brown.
8. Flip and cook until golden on the bottom. Serve with syrup.

2. Wheat Germ Cookies

What You Need

• Wheat germ– ¾ cup
• Baking soda – ½ teaspoon
• Butter – 100g
• Brown sugar – ½ cup
• Grated coconut – ½ cup
• Chopped pistachios – ¼ cup
• Egg – 1
• Vanilla extract – 1 teaspoon
• Salt – ¼ teaspoon

Process

1. Preheat the oven to 180o F. Line a cookie pan and set it aside.
2. Beat butter and sugar until the mixture turns fluffy. Add the egg and vanilla, and beat until they are incorporated.
3. Add the dry ingredients and fold until they are combined.
4. Fold in the coconut and pistachios.
5. Drop spoonfuls of the mixture on the tray at least an inch apart and flatten slightly.
6. Bake for 10 minutes if the cookies are small and 15 minutes if they are large. Let them cool in the pan for five minutes before transferring them to a wire rack to cool completely.

3. Wheat Germ Muffins

What You Need

• Wheat germ – ¾ cup
• Whole wheat flour – 1¼ cups
• Milk – 1 cup
• Canola oil – ¼ cup
• Raw sugar – ¼ cup
• Honey – ¼ cup
• Egg – 1
• Baking powder – 3 teaspoons
• Salt – ½ teaspoon
• Flax seeds – 2 tablespoons

Process

1. Preheat the oven to 400oF.
2. Sift flour in a large bowl and add wheat germ, sugar, salt, and baking powder.
3. Beat the egg with a fork in a small bowl. Add honey, vanilla extract, oil, and milk. Mix.
4. Pour liquid ingredients in the center of the dry ingredients. Mix well and pour the batter into a greased muffin pan.
5. Bake for about 25 minutes until the muffins turn golden brown.

4. Toasted Wheat Germ

What You Need

• 1 cup of wheat germ

Process

1. Preheat the oven to 350°F.
2. Spread wheat germ evenly on a baking sheet.
3. Bake for 5-10 minutes and use a topping for cereal and yogurt.

A blogger shared her obsession with wheat germ on her personal blog: “I have an obsession with wheat germ. I love its aroma and taste, especially when it is toasted and used for bread (i).”

You need to store wheat germ properly to keep it from spoiling. Here are a few tips you can follow.

How To Store Wheat Germ?

Store wheat germ in an air-tight container once the seal is opened. It can last up to six to eight months if you store it in the refrigerator. Place it in the freezer to further increase its shelf life. Wheat germ can become rancid quickly if you do not store it properly as it contains unsaturated fat.

Frequently Asked Questions

How much wheat germ should I eat in a day?

It is safe to consume about 3 ounces of wheat germ per day, according to the Dietary Guidelines for Americans, 2020-2025 (23).

Which is better: flaxseed or wheat germ?

Wheat germ. It has a better macronutrient profile than flaxseeds (1), (24).

How can wheat germ be used as a natural supplement for athletic performance?

Wheat germ is recommended by various health enthusiasts due to its ability to boost energy and stamina. It is said to enhance blood flow to the muscles and improve athletic performance. While no one can deny wheat germ’s multiple health benefits, more research is warranted regarding its performance-boosting properties.

Does Atta have wheat germ?

No, the germ is removed from the wheat during the milling process.

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Reviewer Author Editor Fact Checker

Jessie HulseyRD, LD

   

Jessie Hulsey is a Registered Dietitian Nutritionist residing in Atlanta, GA, with expertise in various topics within the field of nutrition and dietetics. She began her career as a private practice dietitian, helping educate patients on a variety of nutrition-related conditions.

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Sindhu KogantiSenior Health & Wellness Writer

 

Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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