Scientifically called Saccharomyces cerevisiae, brewer’s yeast is a fungus that grows on hops , a type of climbing plant. In addition to being used in brewing, it is also a great source of vitamins and minerals.
But what really calls attention to this food is the rich composition of proteins. According to the nutrologist and member of the Brazilian Association of Nutrology (ABRAN), Tamara Mazaraki, in 100 grams of yeast there are 50 grams of complete protein.
All this amount of nutrient in the brewer’s yeast contributes to better results for bodybuilders . Furthermore, it favors the maintenance of a healthy weight.
Other benefits that come under the yeast quota are: better digestion and control of glucose and cholesterol. Check it all out here!
Beer yeast: what is it for?
Of all the minerals present in the food, two receive a significant highlight: chromium and selenium. According to the doctor, the first is responsible for helping to control the blood sugar level.
On the other hand, “selenium participates in many enzymes that are important for metabolism and is essential for the cardiovascular system ”, completes Tamara Mazaracki.
Complements vegetarian and vegan diet
Anyone who stopped eating meat must be tired of hearing the question: “but what about proteins?”. Contrary to what many might think, there are several plant foods that are excellent protein sources, such as yeast.
Thus, vegetarians and vegans can enjoy the numerous benefits of this nutrient, such as protection against infections and the growth of cells and muscles.
Contributes to the DNA
According to the nutrologist, DNA and RNA are formed nucleic acids, which are also present in yeast. These substances are correlated with the cells of the body, so they help in providing cellular energy .
In addition, the constant consumption of food can bring some benefits for esthetics, such as preventing hair loss and maintaining healthy skin.
And as it helps cell health, yeast is also associated with preventing degenerative diseases such as heart disease, cancer and Alzheimer’s disease.
Low Glucose and Cholesterol Levels
Remember the mineral chromium and its role in controlling glucose levels? So, according to Tamara Mazaracki, this benefit has already been proven in a study published in the Journal of Trace Elements in Medicine & Biology.
In this research, researchers found not only a reduction in blood glucose in diabetic patients, but also in bad cholesterol (LDL) . In addition to the proven destruction of fats and carbohydrates.
Boosts the immune system
One of the reasons that brewer’s yeast is an ally of the immune system is the presence of a compound called beta glucan. That’s because it is able to stimulate macrophage-like white blood cells .
“In addition, yeast provides glutathione, a powerful antioxidant that also acts as an immunostimulant”, explains the doctor.
Regulates the bowel and improves digestion
This food is considered probiotic and prebiotic, so it has and at the same time stimulates the production of desirable bacteria in the intestine. In other words, it improves both digestive function and intestinal transit.
But another reason that supports these benefits is the presence of soluble fiber . This is because they facilitate peristaltic movements, also contributing to the elimination of feces.
acting in defense of the immune system, the natural product also acts against the bacterium Clostridium difficile, which is responsible for several gastrointestinal diseases accompanied diarrhea.
Salmonella and Escherichia coli are other bacteria that can be fought off yeast. For this to happen, the hop fungus strengthens the liver’s function, causing the organ to remove bacteria from the blood more effectively.
“For bodybuilders and athletes in general, yeast is very interesting because it is rich in easily assimilated proteins and chromium, which helps in definition, muscle mass gain and post-workout recovery”, highlights the medical specialist in nutrition.
Also according to Tamara, it can be taken at any time of the day, before or after training.
What vitamins does this food have?
The main vitamin present in brewer’s yeast is actually a set: the B-complex vitamins . In general, they are important to maintain the health of hair, nails and skin.
In addition, they also help with fat burning, sleep regulation and vision health. See below in more detail what vitamins are present in yeast and what their main functions are:
- B1 (thiamine): helps the nervous system, improving brain function and fighting depression. In addition, it contributes to the circulatory system, prevents aging and combats fatigue
- B2 (riboflavin): responsible for the yellowish color of yeast, this variation prevents cataracts and contributes to the production of adrenaline hormone
- B3 (niacin): strengthens the nervous and immune system, not to mention the benefits from the reduction of triglycerides and cholesterol
- B6 (pridoxine): excellent heart health ally , preventing heart disease. Also relieves migraines and nausea
- B12 (cobalamin): Of all the B-complex vitamins, B12 is the least found in yeast. Even so, it is important for skin health and hormonal balance. ( 1 )
Does beer yeast make you fat or slim?
“Although some studies show that chromium can help reduce body fat, the amount lost is small compared to what can be eliminated with exercise and a balanced diet,” reveals the doctor.
However, Tamara also explains that yeast is an energetic food and rich in protein , so it can be added to other factors that help the consumer to maintain a healthy weight.
“Because of its fiber content, it contributes to satiety , which helps in the diet”, complements the nutrologist.
How to take?
Brewer’s yeast can be purchased in powder or flakes. In both cases, you can add it to other foods such as juices, smoothies, yogurt, soups and even salads.
It can also be consumed at any time of the day , whether in the morning, afternoon or evening. However, if enjoyed for breakfast, it will help provide an energetic day.
However, the biggest recommendation for consumption is to start slowly, especially if you are not used to eating this food. As indicated the doctor, a teaspoon is a great way to adapt.
Gradually, the dose should be doubled until reaching the maximum recommended amount per day: one to two tablespoons (tablespoons).
See below a shake indication given the doctor Tamara Mazaracki!
- 250 ml of coconut water or vegetable milk (almond, coconut, chestnut or rice)
- 4 strawberries
- 1 small banana
- 2 teaspoons of brewer’s yeast flakes.
Beat in a blender and drink immediately. If you prefer, sweeten to taste with honey or xylitol.
Contraindications and side effects
Diabetics who use controlled medication should avoid consuming yeast without medical supervision. This is because the food can interact with the drug and further reduce blood glucose.
Tamara Mazaracki also advises against the use of drugs that contain a substance called MAO inhibitor. Thus, cases of high blood pressure are avoided.
Pregnant women and women who are breastfeeding should consume conscientiously, avoiding excesses. And there are still those who can suffer from an allergy to this food.