Brewer's yeast is a popular dietary supplement known for its numerous health benefits for the body. Used both in cooking and as a supplement, it is rich in vitamins, minerals, and proteins. This guide explores in detail the properties of brewer's yeast, how to use it, the recommended quantity, tips for choosing and storing it, and a few recipe ideas.
The Benefits of Brewer's Yeast
A Nutrient Powerhouse
Produced from Saccharomyces cerevisiae, brewer's yeast is an excellent source of B vitamins, essential for energy metabolism and the health of the nervous system.
It also contains minerals such as zinc, magnesium, and iron, as well as high-quality proteins, making it particularly beneficial for vegetarians and vegans.
Digestive Health Benefits
Thanks to its content of fiber and probiotics (when taken in active form), brewer's yeast promotes healthy digestion and helps maintain a balanced gut microbiota. It can help prevent constipation and improve overall intestinal health. A 2017 study showed that it alleviates symptoms of irritable bowel syndrome, reducing abdominal pain and gas.
A Beauty Ally for Skin, Hair, and Nails
Brewer's yeast is often used to enhance the appearance of skin, hair, and nails. It is the ultimate beauty ally! The B vitamins and proteins it contains promote hair and nail growth and can improve skin radiance.
How to Use Brewer's Yeast
In Cooking
Brewer's yeast can be sprinkled over salads, soups, and roasted vegetables. Its cheesy flavor pairs well with savory dishes. It can also be used to enrich sauces and pasta dishes.
As a Supplement
Brewer's yeast is available in powder, flakes, tablets, or capsules. Powder or flake forms are ideal for adding to meals, but if you dislike the taste, capsules and tablets are available at pharmacies.
How Much Should You Take Daily?
The recommended amount of brewer's yeast depends on individual needs. Generally, one to two teaspoons per day are sufficient to reap its benefits. For supplements in tablet or capsule form, follow the manufacturer's instructions or consult a healthcare professional.
Consider taking a three-month course once or twice a year and using it occasionally in your recipes.
Tips for Choosing and Storing Brewer's Yeast
Choosing the Right Brewer's Yeast
Opt for inactive brewer's yeast, which is easier to digest and does not cause fermentation in the intestines. Although it lacks probiotics, it retains its nutritional compounds.
If you want a probiotic boost, choose active brewer's yeast. Check the labels to ensure it is free from additives and preservatives.
Storing Brewer's Yeast
Brewer's yeast should be stored in an airtight container away from moisture and light. Keep it in a cool, dry place, such as a cupboard. Once opened, it typically remains fresh for several months.
Recipe Ideas
Roasted Vegetable Salad with Brewer's Yeast
Ingredients:
- 1 zucchini
- 1 red bell pepper
- 1 yellow bell pepper
- 1 red onion
- 2 tablespoons of brewer's yeast
- 2 tablespoons olive oil
- Salt and pepper
Preparation:
- Chop the vegetables and place them on a baking sheet.
- Drizzle with olive oil, and season with salt and pepper.
- Roast at 200°C for 20–25 minutes.
- Sprinkle with brewer's yeast before serving.
Vegan Pizza with Brewer's Yeast
Ingredients:
- 1 whole-grain pizza dough
- 1 cup tomato sauce
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1 red onion, sliced
- 1 cup mushrooms, sliced
- 2 tablespoons of brewer's yeast
- 2 tablespoons olive oil
- Salt and pepper
- Provençal herbs
Preparation:
- Preheat your oven to 220°C.
- Spread the pizza dough on a baking sheet.
- Top with tomato sauce.
- Arrange the zucchini, red bell pepper, red onion, and mushrooms on the sauce.
- Sprinkle with brewer's yeast.
- Drizzle with olive oil and season with salt, pepper, and Provençal herbs.
- Bake for 15–20 minutes until the vegetables are cooked.
- Serve hot.
Creamy Pasta with Brewer's Yeast
Ingredients:
- 200 g whole-grain pasta
- 100 ml fresh cream
- 2 tablespoons of brewer's yeast
- 1 clove of garlic, minced
- Salt and pepper
Preparation:
- Cook the pasta according to the package instructions.
- In a pan, sauté the garlic in olive oil.
- Add the cream and brewer's yeast, season with salt and pepper.
- Mix the pasta with the sauce and serve warm.
Brewer's Yeast, Malted Yeast, and Nutritional Yeast: What's the Difference?
Malted yeast is also an inactive yeast but is grown on a malt substrate, giving it a sweeter and maltier flavor. It shares similar benefits with brewer's yeast. Nutritional yeast is another name for nutritional brewer's yeast, with no significant differences aside from branding.
Conclusion
Brewer's yeast is a versatile and nutritious food that deserves a place in your daily diet. It offers numerous health benefits, is easy to integrate into various dishes, and helps maintain a balanced diet. By following our tips for choosing and storing it, and experimenting with our recipe ideas, you can fully enjoy the advantages of brewer's yeast.
FAQ
1. Is brewer's yeast suitable for people with gluten intolerance?
Brewer's yeast is generally gluten-free, but it's essential to check the label to ensure it hasn't been contaminated during production.
2. Can brewer's yeast be consumed daily?
Yes, brewer's yeast can be consumed daily, but it's recommended not to exceed the doses indicated by the manufacturer or a healthcare professional.
3. Does brewer's yeast have a strong flavor?
Brewer's yeast has a slightly malty and cheesy taste, making it an excellent addition to savory dishes.
4. What are the possible side effects of brewer's yeast?
Some people may experience bloating or gas when consuming brewer's yeast. If you're sensitive, start with small amounts and gradually increase.
5. Is brewer's yeast beneficial for the skin?
Yes, brewer's yeast is rich in B vitamins, which are beneficial for the health of the skin, hair, and nails.
6. Can brewer's yeast replace cheese?
Yes, brewer's yeast can be used to give a cheesy flavor to vegan dishes.
7. Is brewer's yeast a probiotic?
Brewer's yeast contains probiotics that can help improve gut health.
