Brewer’s yeast has recently become unprecedented, as several studies have shown that this food has many health benefits. Before adding it to the diet, it is important to know how it works and how it should be consumed in order to take full advantage of it.
What is brewer’s yeast?
Brewer’s yeast is nothing more than a single-celled fungus, whose scientific name is Saccharomyces cerevisiae and is commonly used in the brewing, brewing, and brewing; Because being a set of living organisms, it is able to generate carbon dioxide and ethanol during fermentation, which makes the bread grow and the beer forms bubbles.
However, the brewer’s yeast that we use as a nutritional supplement is not the same as that used for food processing, since it is a by-product of the fermentation process. The dried yeast is cultured, separated from the liquid and pressed to remove moisture. This process deactivates the microorganisms, so it will not produce the chemical process that releases the gases but will continue to contain proteins, vitamins, and minerals that make it nutritious and provides multiple benefits.
What nutrients does beer yeast provide?
For every 20 gr (about a tablespoon) the brewer’s yeast contains:
Nutrients ………….Quantity ………………% Daily Value
Calories ………………. 64 Kcal ……………………… 3
Carbohydrates ………6.8 gr ……………………… .. 2
Proteins …………………8.7 gr ……………………… .12
Fibers …………………… 4 gr ………………………… .16
Sodium …………………….17 mg …………………….. 1
Vitamin B1…………….. 0.3 mg ……………………… 25
Vitamin B2 ……………. 0.3 mg …………………… .. 23
Vitamin B3 ……………. 40 mg …………………… .. 250
Vitamin B5 ……………. 1.3 mg …………………… .. 26
Vitamin B6 ……………. 0.6 mg …………………… .. 46
Vitamin B9 ……………. 500 mg …………………… 125
Biotin ……………………. 20 mcg …………………… 67
Iron …………………… .. ..0.9 mg ……………………. 6
Zinc ………………………. 3.9 mg ……………………. 56
Magnesium ……………. 22.4 mg ………………… .. 9
Brewer’s yeast has a high protein value, even higher than that of lean red meat, which has approximately 3.6 g of protein per 20 grams. Compared to soybeans that have about 7.2 grams of protein per 20 grams, brewer’s yeast has a clear advantage. This makes it an ideal food to supplement the diets of vegans and vegetarians, children and people who engage in a strong physical activity, especially when combined with legumes and cereals that complement the essential amino acids to obtain complete proteins and take full advantage of its benefits.
Also, its high iron content makes brewer’s yeast a food suitable for those suffering from anemia. This food also supplies important amounts of B vitamins, which contribute to the enzymatic reactions to metabolize certain nutrients, as well as contributing to the proper functioning of the nervous and immune system; While the chromium it contains is essential for the metabolism of fats and carbohydrates, in addition to playing a very important role in the metabolism of insulin. With all the nutritional load of this food, it is not surprising that it has multiple health benefits, which can be used to complement the treatment of certain conditions.
Benefits of Brewer’s Yeast
Helps control diabetes
Some studies have determined that the charge of chromium present in beer yeast, which is also of quality and easy absorption, contributes to the degradation of sugars and fats for energy. This nutrient improves glucose and cholesterol levels in patients with type II diabetes. A study published in July 2011 in the Journal of Trace Elements in Medicine and Biology showed that patients who consumed 9 grams of brewer’s yeast a day for 40 days reduced their glucose levels by 42% and by 17% Levels of LDL cholesterol.
Prevents the onset of cancer
Brewer’s yeast can prevent certain types of cancer, as demonstrated by studies published in June 2012 in “Cytotechnology” and “Biochemical and Biophysical Research Communications”, where they proved that yeast prevented the structural processes that occurred in the chromosomes that Could cause cancer, as the yeast has a structure similar to the proteins involved in human cell division.
Improves Immune Function
Another benefit of brewer’s yeast is the improvement in immune function, as shown by a study from the University of Utah, USA. It was shown that this food is able to inhibit the growth of bacteria such as salmonella, E. coli and Clostridium difficult, responsible for many infections that can lead to death. Also, brewer’s yeast is able to potentiate the immune system locally (where the infection is present) and systematically (through the body, preventing it).
Contributes to weight loss
Brewer’s yeast works as an adjunct to weight loss regimes, as its chromium content contributes to the metabolism of fats and sugars, as well as regulating appetite and stimulating metabolism to help burn fats. In addition, its B vitamins content helps to suppress anxiety by eating sweet foods.
Relieves and prevents premenstrual syndrome
Brewer’s yeast contains zinc and B vitamins, which stimulates and regulates female hormonal functioning. It not only relieves physical symptoms such as abdominal pain and bloating, but will also help control the annoying emotional symptoms like depression and anxiety caused by menstrual cycles.
Improve skin’s condition
Brewer’s yeast is a great source of biotin (vitamin B8), which improves the texture and growth of hair, nails, and skin, making it ideal to help balance and mitigate conditions such as eczema, acne, dryness, among others
Improves digestion
The probiotics present in beer yeast contribute to the maintenance of intestinal flora and activates the production of certain digestive enzymes, preventing and relieving discomfort such as diarrhea. Likewise, the nutrients of the yeast enhance and contribute to good digestion and degradation of food.
How to Use Beer Yeast
If you want to add brewer’s yeast directly to the meals you prepare, you can get it in health food stores and in many supermarkets, in the section dedicated to nutritional or natural supplements. In the packaging, it is often said “brewer’s yeast” or “dry yeast in flakes”. It is also possible to find it in capsules that you should consume at least once a day.
You can use it as a substitute for Parmesan cheese, because it has a similar taste, although a little close to the nuts. Brewer’s yeast does not contain gluten, so it can be safely consumed by celiac. Sprinkle on salads, soups, smoothies or smoothies, pasta, gratin dishes and even popcorn. Avoid cooking or baking it, as this will cause it to lose its nutritional properties since the heat of cooking degrades the proteins and vitamins of beer yeast. With two or three tablespoons a day will suffice.
Contraindications
Not all people can take advantage of the “benefits” of this super-food. While it is true that beer yeast does not have side effects of care, it can cause gas and abdominal bloating in certain people prone to suffer from this type of disorders; So it is recommended to include it slowly in the diet, increasing the amounts over several weeks to allow the body to adapt.
People who have gout, Crohn’s disease, rheumatism, have regular candida infections, high levels of uric acid, allergy to mold or penicillin, should refrain from consuming brewer’s yeast. Also, if you take monoamine oxidase inhibitors or MAOIs (such as harmaline, brofaromine, iproniazid, isocarboxazid, moclobemide, nialamide, phenelzine, selegiline, toloxatone or tranylcypromine) for depression, you should consult your doctor before starting to take brewer’s yeast.
It is important to consult the doctor before making any changes in our diet, especially if you have a delicate medical condition. It is also necessary to remember that although it is true that beer yeast can help in certain diseases, as in the case of diabetes, it does not replace medications prescribed by a health professional at all, but could complement the treatment Indicated by the doctor.
