Let’s answer common questions about brewer’s yeast: Is it really that healthy? so rich in nutrients? Is nutritional yeast much better? I will try to make it much clearer for you when you finish reading this article to know when to take brewer’s yeast, what differentiates it from nutritional yeast and what you can expect from its regular consumption.
What is brewer’s yeast?
Brewer’s yeast is a product derived from the fermentation of cereals like barley or wheat, thanks to a microorganism called Saccharomyces cerevisiae.
The resulting product is dried, cleaned and pasteurized before its sold in flake or powder form. It is marketed also in the form of capsules or tablets, as a nutritional supplement.
Most of the brewer’s yeast sold has also undergone a process to remove the original bitter flavor. That is why many packages say that it is debittered yeast.
What is the difference between brewer’s yeast and nutritional yeast?
The brewer’s yeast It is a byproduct of the brewing industry, so it is a sustainable food and use.
The call nutritional yeast, Instead, it is expressly manufactured and It is made from molassesusually beet or cane. That is why it does not present the characteristic bitterness of traditional yeast.
Both yeasts come from the same strain, Saccharomyces cerevisiae.
Although it is common to find lists of advantages of nutritional yeast Regarding beer, the truth is that it is more of a marketing exercise than anything else, since the former is much more expensive. All claims about «contamination» or health effects of one or the other have no scientific support.
It is said, for example, that nutritional yeast is «deactivated» and does not ferment, but the truth is that all of them have gone through a heat and pasteurization process, which kills microorganisms. The one that does ferment would be the bakery yeastwhich contains the same microorganism but live, not beer.
The only reason to prefer the nutritional one is the taste. Although it is true that there are brewer’s yeasts that are quite bitter, others are not bitter at all. It’s a matter of trying several brands to find the one we like best.
So, what are the properties of brewer’s yeast?
Brewer’s yeast is rich in protein. Although there are variations from one to another, it is around 45-50 grams of protein per 100 grams of product. It also has a good amino acid profile, which is undoubtedly a high protein value.
It is true that we must take into account that the consumption ration is small, but even so, we would have some 4 grams of protein in just 8 grams of nutritional yeast (which would be about a tablespoon), an amount that for a condiment is not bad at all.
Two tablespoons can be a non-negligible contribution of protein to the dietespecially on those days when, due to rush or eating out, we have fallen short in the consumption of protein foods.
In addition, brewer’s yeast provides minerals and vitamins. Specifically, it is rich in zincin folic acid and, in general, in all B vitaminsexcept B12.
When a brewer’s yeast contains B12 It is because it has been added to enrich it, like any other fortified food, not because it contains this vitamin naturally in its active form. Nutritional yeast is usually added during production.
How to take brewer’s yeast
You can use brewer’s yeast as seasoning in all kinds of dishes: salads, creams, stews, soups, toasts, smoothies, pastas… It also often replaces cheese, both alone and mixed with other ingredients, such as ground nuts, or in vegan cheese recipes.
Without a doubt it is a very option better than industrial vegan cheeses manufactured from starch and poor quality fats.
With all this, we must not forget that brewer’s yeast is just another food, and as such, totally dispensable. It is true that due to its nutritional profile, its uses in the kitchen and the sustainability of its production, it is a interesting and recommended foodbut in no way is it going to fix an inadequate diet.