Brewer's Yeast
Description
Brewer's yeast is a type of fungus, specifically a strain of Saccharomyces cerevisiae, which is a by-product of beer brewing. It is known for its characteristic bitter taste and is often used as a nutritional supplement due to its rich content of vitamins, minerals, and proteins. Brewer's yeast is available in several forms, including flakes, powders, and tablets, making it an adaptable ingredient for various dietary needs.
Common uses
Brewer's yeast is commonly used as a nutritional supplement and a flavor enhancer in various culinary applications. It can also serve as a vegan cheese substitute in some recipes due to its savory, cheesy flavor.
Nutritional value
Calories
A 2-tablespoon serving (approximately 30 grams or 1 ounce) of brewer's yeast typically contains about 115 calories (480 kilojoules).
Protein
Brewer's yeast is an excellent source of protein, with around 14 grams per 30-gram serving.
Fat
This ingredient is low in fat, containing about 1 gram per serving.
Carbohydrates
It contains around 13 grams of carbohydrates per 30-gram serving, of which about 7 grams are dietary fibers.
Vitamins
Brewer's yeast is particularly rich in B-complex vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), and biotin (B7).
Minerals
It also provides essential minerals such as selenium, potassium, iron, zinc, and magnesium.
Health benefits
The high concentration of B-vitamins and protein in brewer's yeast can support energy levels and overall metabolism. The presence of dietary fiber promotes digestive health, while the antioxidants and minerals such as selenium and zinc contribute to a healthy immune system.
Potential risks
While brewer's yeast is generally safe for consumption, some individuals may experience allergic reactions or digestive discomfort. People with yeast sensitivities or those taking certain medications should consult with a healthcare provider before incorporating it into their diet.
Common recipes
Brewer's yeast is often used in vegetarian and vegan recipes as a flavor enhancer. It can be sprinkled over popcorn, stirred into soups and stews, or used as a seasoning for salads and sauces.
Cooking methods
It can be incorporated directly into recipes without the need for cooking or can be added during the cooking process to fortify dishes with its nutrients.
Pairing with other ingredients
Brewer's yeast pairs well with savory dishes and can complement the flavors of nuts, grains, and legumes. It also works well in smoothies and health drinks for an added nutritional boost.
Summary
Brewer's yeast is a versatile ingredient celebrated for its nutritional benefits and culinary potential. Whether used as a supplement or a recipe addition, it provides a range of health benefits and can enhance the flavor profile of various dishes.