CC BY
40food yeast - what this is what and why needed
Anna Shelestun, nutritionist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: [email protected], [email protected],
Abstract. The article discusses the main properties of yeast and their impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of yeast is considered in various types of medicine and the effectiveness of their use in various diseases. Potentially adverse effects of yeast are analyzed separately on the human body under certain medical conditions and diseases.
Keywords: yeast, benefits, harm, beneficial properties, contraindications
Diet nutritional yeast is a vegan cheese substitute in powder, flake form. They are tastier than brewer's yeast and healthier than baker's yeast. Thanks to the rich composition, they increase energy, have antiviral properties and support the immune system. We understand how they differ from other types and what scientific studies say about their benefits.
Nutritional yeast contains approximately 328 kcal per 100 g. It is gluten and sugar free, but high in fiber and high quality protein, consisting of 9 essential amino acids. There are two subtypes of products - unenriched and enriched. The latter contains added vitamin B12 and folic acid, which are often deficient in vegetarians and vegans . In some compositions there are vital minerals, components of animal origin.
Baker's, brewer's and nutritional yeast - what's the difference?
Beneficial nutritional yeast is made from a strain of Saccharomyces cerevisiae . These same Saccharomycetes are used in brewing and baking, but in food form they are inactive: they are first grown and then deactivated by heat and dried. Manufacturers can also culture other strains of yeast cells for different properties.
Deactivated nutritional yeast is fundamentally different from baker's yeast - it does not act as a leavening agent, it does not help baked goods rise. When compared to the beer form, they are not bitter, contain vitamin B12 and do not contain chromium (with the exception of some fortified types). Their biggest nutritional value is the B vitamins, and their main cooking quality is their pleasant nutty-cheesy flavor.
Journal.edaplus.info - Журнал здорового питания и диетологии Top 5 Health Benefits of Nutritional Yeast
1. Support heart health
Heart disease is the leading cause of death in the world. The main risk factors include high cholesterol and high blood pressure. Beta - glucans , niacin and nicotinamide riboside in nutritional yeast normalize these parameters. Research confirms that improvements occur with as little as 3.6g of product daily for 8 weeks. [12]
2. Restore the intestinal microflora
Prebiotics and other components of the cell wall of S. cerevisiae normalize the microbiome , help with digestive problems. They bind toxins, strengthen the intestinal barrier, reduce intestinal inflammation, neutralize bad bacteria and support good bacteria. [3, 4]
3. Stimulate the immune defense
The two main carbohydrates in the composition - alpha- mannan and beta - glucan - have immunostimulating properties, increase resistance to infections. In two studies of more than 200 people, S. cerevisiae supplementation reduced the risk and symptoms of the common cold, and helped the body fight chronic disease and allergies. [5, 6 7]
4. Protect against diabetes
Yeast with chromium has the strongest antidiabetic effect. They lower blood glucose levels and increase insulin function. Not all brands fortify the product with a mineral, so you need to check the composition before buying. [eight]
5. Improve Mood and Increase Energy Levels
Patients with chronic fatigue syndrome are often deficient in B vitamins and other nutrients. Products based on S. cerevisiae compensate for deficiencies and improve cognitive functions and mood. Therefore, many athletes and active lifestyles use nutritional yeast as a useful source of energy. [9' 10]
Top 7 Nutritional Yeast Side Effects: Harms and Contraindications
1. Violate the work of the gastrointestinal tract with rapid administration
Two tablespoons of cereal can contain 20% of the recommended daily allowance of dietary fiber. Fiber promotes bowel movements, but its abrupt introduction into the diet in large quantities leads to discomfort, abdominal pain, and diarrhea. It is important to gradually add a new food to a healthy diet.
2. May cause headaches, migraines
Tyramine , derived from the amino acid tyrosine, is found in all nutritional yeast. In most people, it does not cause negative side effects, but in some cases, tyramine provokes migraine attacks. [eleven]
3. Poorly tolerated in inflammatory bowel disease (IBD)
People who are recommended a yeast -free diet do not tolerate any yeast, including food yeast. Patients
with IBD - Crohn's disease, ulcerative colitis often suffer from side effects, worsening of symptoms.
[12]
4. May Cause Facial Redness
In 1 st. l. The flakes contain over 38 mg of niacin (B3), which is twice the daily value for men and women. Its high dosages sometimes cause reddening of the skin, burning, itching. The condition manifests itself 10-20 minutes after ingestion, does not harm the body and disappears after 1-2 hours.
5. Increase Appetite
Products based on S. cerevisiae help many people lose weight without adverse effects. But losing extra pounds doesn't always happen—for some people, consuming large amounts of B vitamins increases appetite and increases the risk of weight gain. Those who are struggling to lose weight need to be careful with superfoods . [13]
6. Contraindicated in gout, kidney stones
Additives, although they bind fungal toxins, are sometimes contaminated with dangerous components. For example, in a recent study, scientists analyzed 46 nutritional yeast samples and found ochratoxin A, which can damage the kidneys, in 90%. Also, with stones, gout, all yeast products should be avoided - they contain a lot of uric acid and its precursor purine, which inevitably worsen the condition. [14, 15]
7. Cause adverse reactions in allergy sufferers
People with allergies to yeast products should not consume nutritional yeast. Patients with atopic dermatitis also often experience intolerance to them. [16]
How much nutritional yeast can you eat: consumption and overdose
A quarter cup contains 2-4 times more vitamins B1, B2, B3 and B5 than the body needs per day. These components, as with many others in the composition, should not be abused - they are water-soluble and all excess is excreted in the urine. There is still a small risk of overdose, and it concerns niacin, folic acid.
Many manufacturers advise to consume no more than 1-2 tablespoons per day. l. product. However, there are no strict, generally accepted standards for superfood consumption, because the composition of different brands can vary greatly. Therefore, it is necessary to choose a product taking into account the general state of health and deficiencies, carefully read the manufacturer's recommendations on the package before use.
How to take nutritional inactive yeast and what food to add?
The additive is used in dishes as a seasoning. It does not need heat treatment and has a long shelf life -ready to eat straight from the package. Its flavor is somewhere between hard parmesan and cashew nuts. To make the superfood more cheese-like, vegans pair it with pureed soaked cashews or almonds.
Powder can be sprinkled on cereals, soups, mashed potatoes, salads, fried vegetables, popcorn. It is also added during cooking to pizza, pasta (pasta), sauces. In tomato sauces and other sauces such as bechamel, it gives a creamy texture. Products in the form of capsules, tablets are taken before meals or during meals according to the instructions.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Inactivated nutritional yeast, although contraindicated, is still the best source of folic acid for vegans .
Considering the downsides, don't get hung up on superfoods —healthy eating involves getting a
variety of foods on a regular basis. The basis of the diet should still be vegetables, leafy greens, whole
grains and legumes.
Literature
1. Plasma lipid changes after supplementation with beta- glucan fiber from yeast, https://pubmed.ncbi.nlm.nih.gov/10426696/
2. Cholesterol-Lowering Effect of Beta Glucan Extracted from Saccharomyces cerevisiae in Rats, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4839553/
3. Saccharomyces cerevisiae CNCM I-3856 prevents colitis induced by AIEC bacteria in the transgenic mouse model mimicking Crohn's disease, https://pubmed.ncbi.nlm.nih.gov/25569734/
4. A yeast dried fermentate selectively modulates both the luminal and mucosal gut microbiota and protects against inflammation, as studied in an integrated in vitro approach, https://pubmed.ncbi.nlm.nih.gov/24006902/
5. Immune-modulatory effects of dietary Yeast Beta-1,3/1,6-D-glucan, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012169/
6. Immunogenic Yeast-Based Fermentate for Cold/Flu-like Symptoms in Nonvaccinated Individuals, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6498863/
7. Effects of a modified yeast supplement on cold/flu symptoms, https://pubmed.ncbi.nlm.nih.gov/18335698/
8. High chromium yeast supplementation improves glucose tolerance in pigs by decreasing hepatic extraction of insulin, https://pubmed.ncbi.nlm.nih.gov/10801929/
9. Vitamin B status in patients with chronic fatigue syndrome, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1297139/
10. Biologically active food additives for correction of the chronic fatigue syndrome, https://pubmed.ncbi.nlm.nih.gov/15154366/
11. Effect of tyramine in migraine: a double-blind study, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC494110/
12. Differences in yeast intolerance between patients with Crohn's disease and ulcerative colitis, https://pubmed.ncbi.nlm.nih.gov/17096175/
13. Excess vitamin intake: An unrecognized risk factor for obesity, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3932423/
14. Ochratoxin A and human health risk: A review of the evidence, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247821/
15. Uric acid in plants and microorganisms: Biological applications and genetics - A review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5512154/
16. IgE , IgA, and IgG responses to common yeasts in atopic patients, https://pubmed.ncbi.nlm.nih.gov/9636810/
An extended HTML version of this article is available on the edaplus.info website.
Nutritional Yeast - What it is and what it does
Shelestun Anna, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: [email protected], [email protected]
Received 03.12.2021
Abstract. The article discusses the main properties of yeast and their impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of yeast is considered in various types of medicine and the effectiveness of their use in various diseases. Potentially adverse effects of yeast are analyzed separately on the human body under certain medical conditions and diseases.
