Brewer's yeast has taken on an unusual role lately, as several studies have shown that this food has multiple 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 advantage of all its benefits.
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 manufacture of breads, wine and beers; Since it is a group of living organisms, it is capable of generating carbon dioxide and ethanol during fermentation, which makes the bread grow and the beer form bubbles.
However, the brewer's yeast that we use as a nutritional supplement is not the same as that used for food production, as it is a by-product of the fermentation process. The dry brewer's yeast is cultured, separated from the liquid, and pressed to remove moisture. This process deactivates microorganisms, so it will not produce the chemical process that releases gases but will continue to contain the proteins, vitamins and minerals that make it nutritious and provide multiple benefits.
What nutrients does brewer's yeast provide?
The yeast has a high protein, even higher than the lean red meat, which has approximately 3.6 grams of protein per 20 grams. Compared to soy, which has 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 perform strong physical activity, especially if it is combined with legumes and cereals that complement the essential amino acids to obtain complete proteins and take advantage of all its benefits.
Also, its high iron content makes beer yeast a suitable food for those suffering from anemia. This food, in addition, provides significant amounts of B complex vitamins, which contribute to 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, besides playing a very important role in the metabolism of insulin. With all the nutritional load that this food has, 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 load of chromium present in beer yeast, which is also high-quality and easily absorbed, contributes to the breakdown 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 those patients who consumed 9 grams of brewer's yeast per day for 40 days reduced glucose levels by 42% and glucose levels by 17%. LDL cholesterol levels.
Prevents the appearance of cancer
Brewer's yeast can prevent certain types of cancer, as shown by studies published in June 2012 in " Cytotechnology " and in " Biochemical and Biophysical Research Communications ", where they showed that yeast prevented the structural processes that occurred in chromosomes that could cause cancer, since yeast has a structure similar to the proteins that participate in human cell division.
Improves immune function
Another benefit of brewer's yeast is the improvement in immune function, as demonstrated by a study from the University of Utah, United States. This food was shown to be able to inhibit the growth of bacteria such as salmonella, E. Coli and Clostridium difficile, responsible for many infections that can lead to death. Also, brewer's yeast is capable of boosting 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 adjuvant in weight loss- oriented regimens, as its chromium content contributes to the metabolism of fats and sugars, in addition to regulating the appetite and stimulating the metabolism to help burn fat. In addition, its content of B vitamins helps to suppress the craving for eating sweet foods.
Relieves and prevents premenstrual syndrome
Brewer's yeast contains zinc and B vitamins, which stimulate and regulate female hormonal function. Not only does it alleviate physical symptoms, such as abdominal pain and bloating, but it will also help manage bothersome emotional symptoms such as 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.
The probiotics present in brewer's yeast contribute to the maintenance of the intestinal flora and activate the production of certain digestive enzymes, preventing and relieving discomfort such as diarrhea. Also, the nutrients in yeast enhance and contribute to the good digestion and degradation of food.
How to use brewer's yeast
If you want to add brewer's yeast directly to the meals you prepare, you can find it in health food stores and in many supermarkets, in the section dedicated to nutritional or natural supplements. On the packaging it usually says " beer yeast " or " dry yeast flakes." It is also possible to find it in capsules that you must consume at least once a day.
You can use it as a substitute for Parmesan cheese, as it has a similar flavor, although a little close to walnuts. Brewer's yeast does not contain gluten, so it can be safely consumed by celiacs. Sprinkle it over salads, soups, 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 in brewer's yeast. Two or three tablespoons a day will be enough.
Not all people can take advantage of the "benefits" of this superfood. Although it is true that brewer's yeast does not have serious side effects, it can cause gas and bloating in certain people prone to this type of disorder; Therefore, it is recommended to include it slowly in the diet, increasing the amounts in periods of several weeks to allow the body to adapt.
Those who suffer from gout, Crohn's disease, rheumatism, have regular candida infections, high uric acid levels, allergies 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 brewer's yeast.
It is important to consult your doctor before making any changes to your diet, especially if you have a delicate medical condition. It is also necessary to remember that although it is true that brewer's yeast can help in certain diseases, such as in the case of diabetes, it is not at all a substitute for medications prescribed by a health professional, but could complement the treatment indicated by the doctor.
Exercise is an important aspect of diabetes management. It improves insulin sensitivity, weight loss, and lowers . Since exercising requires energy, the body is forced to burn the extra sugar present in the body. However, it is important to include all forms of exercise: strength training, aerobic exercises, and cardio exercises