Add nutty crunch to steamed vegetables and green salads with a sprinkling of wheat germ.VERY LOW
You may wonder how any food whose name includes the word germ can be good for you, but don’t let the name throw you. Wheat germ is another example of good things that come in small packages.
The germ (think of it as the grain’s embryo) is the nutritional heart of the wheat kernel. Besides complex carbohydrates, it’s packed with protein and sugar-stabilizing, hunger-fighting “good-for-you” fats as well as fiber, vitamins, and minerals, including zinc, selenium, and magnesium, which help the body manage blood sugar.
Magnesium is a potential diabetes fighter. Harvard researchers tallied the magnesium intakes of more than 127,000 men and women with no initial history of diabetes. After 18 years of follow-up in women and 12 years in men, they found that people whose diets provided the most magnesium were about 34 percent less likely to develop type 2 diabetes than those whose diets provided the least.
Vitamin E is wheat germ’s crowning glory. E is a powerful antioxidant that thwarts cell damage from free radicals, the rogue molecules that are suspected of playing a role in chronic conditions such as heart disease, cataracts, and Alzheimer’s disease.
Like magnesium, diets rich in E may help stave off diabetes. As part of the Insulin Resistance and Atherosclerosis Study, University of South Carolina researchers measured the levels of E in the blood of nearly 900 people without diabetes for five years. They found that among people who didn’t take vitamin E supplements, those with the highest blood levels of E were 88 percent less likely to develop type 2 diabetes than those with the lowest levels.
The “good” fat in wheat germ, along with its cholesterol-lowering plant sterols, can also help lower harmful (LDL) cholesterol.
Buy plain toasted wheat germ and steer clear of sweetened varieties. Once the jar has been opened, store it in the refrigerator to prevent the wheat germ from going rancid.
Wheat germ’s crunchy texture and nutty flavor make it perfect for a variety of uses.
Add nutty crunch to steamed vegetables and green salads with a sprinkling of wheat germ.
Sprinkle it on oatmeal or cold cereal.
Top low-fat yogurt with berries and wheat germ.
When coating chicken or fish, skip the bread crumbs in favor of a mixture of wheat germ, grated Parmesan cheese, and dried parsley.
Add wheat germ to smoothies made with low-fat plain yogurt and fruit.
Substitute wheat germ for some of the meat in your favorite meat loaf or meatball recipe.
Add wheat germ to muffins, pancakes, casseroles, pizza dough, and savory piecrusts.
Blueberry and Cranberry Crunch