Brewer's yeast

Better Nutrition (1989-90), Jan, 1989 by Natalie J. Finley

Brewer's Yeast

Saccharomyces cervisae is the name science gives one of the world's most nutritionally balanced foods. Commonly known as "brewer's yeast," it was originally derived from grain by-products of beer brewing. Now the tiny one-celled plant is cultivated from many substances for human consumption and often is referred to as primary or nutritional yeast.

Food yeasts are nutritious, but vary in degrees of quality and potency. Food labels that state only "yeast" give no clue as to which substance was used to cultivate the plant. Yeasts thrive on many substances, from high quality food sources such as molasses and cereal grain by-products, to whey and sugar recovered from wood pulp cellulose.

A researcher at the Sloan-Kettering Institute found yeast beneficial in preventing liver cancer in laboratory animals. Twenty percent of their food ration was made up of brewer's yeast. Giving the animals the individual vitamins found in yeast did not produce the favorable results the yeast diet produced.

Yeast also is beneficial in reducing serum cholesterol. Laboratory tests showed a rise in serum cholesterol was partially or totally prevented when yeast was added to the diet. The rate of reduction in cholesterol levels and cholesterol blockage was directly related to the amount of yeast consumed.

Yeast is one of the richest sources of the B-complex vitamins. One gram, less than 1/2 teaspoon, of brewer's yeast contains 150 [mu]g thiamine (B1), 50 [mu]g fiboflavin (B2), 400 [mu]g niacin (B3), 40 [mu]g pyridoxine (B6), 100 [mu]g pantothenic acid (B5), 1.25 [mu]g biotin, 3.35 mg choline, 4.425 mg inositol and 5 [mu]g folic acid.

Minerals contained in brewer's yeast include manganese, calcium, iron, phosphate, zinc, potassium, copper and magnesium, as well as the trace minerals selenium and chromium. The value of the chromium contained in yeast is 10 times greater than that in wheat germ.

Brewer's yeast should not be confused with bakers yeast, the kind used to leaven baked goods. Bakers yeast feeds on B complex vitamins whereas brewer's yeast provides B complex vitamins. So taking bakers yeast in its raw form may actually rob your body of B vitamins. The heat in baking kills the bakers yeast, leaving its nutrients intact.

Depending on how they are manufactured, different yeast products have different flavors. Try sampling several different kinds until you find one you like Brewer's yeast is available in powder, flake and tablet form. Powders are the most potent and can be sprinkled on soups, stews and cereals. Flakes dissolve easily and can be mixed in milk or juice. For a thick shake, try mixing yeast flakes, milk, a banana and some molasses in an electric blender. The tablet form may come in handy for those who travel. Tablets are more palatable and convenient, although somewhat more expensive and less potent than other forms.

Twenty percent yeast may be added to peanut butter without affecting the taste. Brewer's yeast also may be added to hot cereal and salads.

Since brewer's yeast is low in carbohydrates, fat, calories and sodium it is especially useful to diabetics, hypoglycemics, weight watchers and vegetarians.