It is not one of the superfoods more known, but the beer yeast adds more and more unconditional, especially among people who follow a vegan diet. Although it seems like a newcomer, its uses are already cited in the famous Ebers papyrus of ancient Egypt. This product, which has already earned its space on the supermarket shelves, is derived from the fermentation of cereals such as barley or wheat thanks to a microorganism called Saccharomyces cerevisiae. Once the process is finished, it is subjected to drying, sanitized and pasteurized before sold in powder or flakes, usually after its original bitter taste has been subtracted. It is also found in capsules or tablets as a nutritional supplement.
Brewer’s yeast has multiple benefits for our body. It is an important source of high-value proteins, B vitamins, fiber with a probiotic effect, minerals and trace elements. Starting with its protein content, the most remarkable thing is that it contains all the amino acids considered essential, especially its amount of lysine, isoleucine and threonine. Also, another important nutrient that you can boast of is glutathione, with great antioxidant power. Its vitamin profile is made up of water-soluble substances such as B1, B2, B6, B3, folic acid and biotin-pantothenate. However, contrary to what many people think, not rich in B12 and therefore does not serve as a plant-based substitute for this essential vitamin.
However, the undisputed fame came to brewer’s yeast when it emerged as a remedy for end hair and nail weaknessPrecisely because of its type B vitamins. By promoting the formation of keratin, the main protein in its formation and essential in protecting the epidermis against environmental aggressions, it helps to strengthen them and to grow faster. In addition to a complete nutritional profile, it also regulates intestinal function, helps maintain blood sugar levels, lower cholesterol, strengthen the immune system and the heart, and increase muscle mass. Do not forget that it is also a natural energy boost that is also noticeable in the mood.
Brewer’s yeast nutritional value
The nutritional value per 100 grams of brewer’s yeast is as follows:
Calories: 371 kcal
Proteins: 27.8 g
Carbohydrates: 36.2 g
Fibra: 18 g
Total fat: 0 g
Iron: 3.7 mg
Phosphorus: 104 mg
Potasio: 2.600 mg
Brewer’s yeast risks
As with some of the superfoods that we are not used to including in our diet, it should be borne in mind that Brewer’s yeast is not suitable for all types of people. For example, those with inflammatory bowel diseases such as Chrohn should consult with the specialist in advance. Likewise, it is not recommended for insulin-dependent diabetics because it affects insulin or for those who have problems related to uric acid.
How to take brewer’s yeast
We indicated before that brewer’s yeast was sold as a supplement in capsules and tablets, a format that to take it will be enough to follow the manufacturer’s instructions. But nevertheless, If we choose to buy it in powder or flakes, its versatility to use in the kitchen will surprise us., but let’s not think that it is used like the rest of yeasts but as a condiment. The first thing that should be noted is that the ideal, if we are not fond of strong flavors, is that we are sure that we are buying it desamargada because it is not as intense and it is easier to use it as one more spice.
With this clear, we can use it to make pesto or a vegan cheese sauce for nachos. The idea is that it is the yeast that substitutes for parmesan or other cheeses because it melts very well and its texture is pleasant. It can also be used in smoothies, in vegetable smoothies such as hummus, in fruit bowls, in yogurts or cereals, and sprinkled on toast, salads and pasta dishes. We must not neglect its use as a condiment for stews, soups and creams when we want to give them an extra flavor and provide them with the benefits of a very healthy superfood.
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