Yeast flakes – properties, nutrients, contraindications. How to prepare yeast flakes?

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Yeast can be used not only in cakes or beer. Properly prepared and eaten regularly, it improves our immunity, skin appearance, strengthens nails and hair, reduces the appetite for sweets. There are also flakes with yeast as the main ingredient. Is eating them also beneficial to our health?

1. Yeast flakes are an excellent source of B vitamins, potassium, calcium and iron
2. They are loved by vegetarians who, due to not eating meat, often have a deficiency of iron in the body
3. Regular consumption of yeast flakes improves metabolism and improves the appearance of hair, skin and nails

Yeast flakes are compact, biologically inactive yeast. They resemble breadcrumbs, but the specific smell and taste leave no doubt as to what we are dealing with.

Contrary to regular yeast, the flakes do not ferment, they do not cause gas or stomach problems. Therefore, even people with gastrointestinal mycosis can eat them without fear.

Yeast flakes – the content of vitamins and minerals

Why is it worth introducing yeast flakes to your menu? First of all, due to the content of B vitamins, our hair, skin and nails need them. And also the nervous system, because the deficiency of B vitamins can cause depression and insomnia. When it comes to this group of vitamins, flakes lack only vitamin B12, but some producers enrich flakes with it. Therefore, it is worth reading on the label whether it is added to them.

The flakes also contain a lot of calcium, magnesium, copper and iron. Also chromium and zinc, which suppress the cravings for sweets, and fiber, which improves intestinal peristalsis and causes beneficial bacteria to colonize in the gut.

If we have deficiencies of the aforementioned vitamins and minerals, it is worth reaching for flakes, not supplements. – Vitamins and minerals present in food are absorbed much better than those from supplements. Therefore, in a situation where we are missing something, it is best to supplement the diet with products rich in compounds that we have deficiencies – says in an interview with Medonet, Hanna Stolińska-Fiedorowicz, a dietitian from the Food and Nutrition Institute.

You can also take yeast in the form of easily digestible tablets, eg Saccharomyces Max SOLHERBS – a dietary supplement that you can buy at Medonet Market.

See also: Freed from sweetness

Yeast flakes as a meat substitute

Yeast flakes should also be reached by people who do not eat meat, but want to be sure that their diet contains the right amount of amino acids that our body cannot produce on its own.

They can also improve the taste of food like monosodium glutamate, and are not harmful to our health. People with hypertension can also eat without fear because they do not contain sodium.

– In yeast flakes, we find potassium, which strengthens blood vessels – adds the specialist.

See also: Is red meat carcinogenic? [WE EXPLAIN]

Yeast flakes – a source of vitamin B12 for vegans

Vitamin B12 is needed for a healthy nervous system, DNA production, energy metabolism, and the formation of red blood cells.

Vitamin B12 is only found in animal products, so vegans must supplement their diet with this ingredient to avoid deficiency. Interestingly, consuming yeast flakes can be an effective way to prevent vitamin B12 deficiency while on a vegan diet.

One study of 49 vegans found that consuming 1 tablespoon of vitamin B12-enriched yeast daily restored vitamin B5 levels in those deficient. In this study, the yeast flakes contained 12 mcg of vitamin BXNUMX per tablespoon, which is just over twice the daily recommended dose for adults.

Vegans should look for fortified varieties of yeast flakes to ensure they get enough vitamin B12 in their diet.

See also: Veganism – rules, safety, substitutes [EXPLAINED]

Yeast flakes – antioxidants

Every day our body faces potential cellular damage caused by free radicals. Antioxidants help fight this damage by binding free radicals, eventually disarming them.

Yeast flakes contain powerful antioxidants (antioxidants), glutathione and selenomethionine. These particular antioxidants protect cells from damage caused by free radicals and heavy metals, and help the body eliminate environmental toxins.

Eating antioxidant-rich foods, such as yeast flakes, fruits, vegetables, and whole grains, can help boost antioxidant levels and protect against chronic diseases including heart disease, cancer, and macular degeneration.

See also: The work of the heart and its disorders. What are the most common heart diseases? [WE EXPLAIN]

Yeast flakes – effect on immunity

Yeast flakes contain two main carbohydrates – alpha-mannan and beta-glucan.

Research shows that adding alpha-mannan and beta-glucan to animal feed can reduce the frequency of infection with pathogenic bacteria such as E. coli and Salmonella in pigs, and also reduce tumor formation in mice.

Beta-glucan and alpha-mannan help protect against infection in several ways.

1. They stop pathogenic bacteria from attaching to the lining of the intestines.
2. They stimulate the immune cells, thanks to which they are more effective in fighting infections.
3. They attach to certain types of toxins that yeast can produce in food crops and reduce their harmful effects.

While animal studies are promising, more research is needed to determine whether alpha-mannan and beta-glucan have these effects in humans.

See also: Simple and complex carbohydrates. What are they and where can they be found? [WE EXPLAIN]

Yeast flakes – lowering cholesterol

Beta-glucan found in yeast flakes can also lower cholesterol.

In one study, men with high cholesterol who consumed 15 grams of yeast-derived beta-glucan daily for eight weeks reduced their total cholesterol levels by 6%. Another study found that mice fed yeast beta-glucan had significantly lower cholesterol levels after just 10 days.

Beta-glucan is also found in other foods such as oats and seaweed. Extensive research shows that oat beta-glucan can significantly lower cholesterol. Although the chemical structure of oat beta-glucan is slightly different than that of yeast beta-glucan, data suggest that they have similar cholesterol-lowering effects.

However, no study to date has examined whether consuming whole yeast flakes has the same effects. More research is needed.

Yeast flakes – contraindications

Yeast flakes are considered safe for most people, but they can cause problems in people sensitive to yeast products or taking certain medications. It’s worth talking to your doctor before using them to avoid potential side effects.

It is recommended that you consider the following before adding yeast flakes to your diet.

Yeast flakes and migraine

Yeast products contain tyramine, an amino acid that helps regulate blood pressure. Although relatively rare, tyramine can cause headaches in people who suffer from migraines.

Yeast flakes and allergies

People with sensitivity to yeast products should not consume yeast flakes. Yeast flakes can also worsen symptoms in people with inflammatory bowel conditions, such as Crohn’s disease.

Yeast flakes and facial redness

Yeast flakes are an excellent source of niacin.

Just 1 tablespoon (11 grams) of yeast flakes can provide over 38 mg of niacin. This is more than double the daily value for both men and women. Niacin – also known as vitamin B3 – is involved in many important processes in our body, such as metabolism and enzyme activity.

Still, consuming large amounts of niacin can cause facial flushing. It is characterized by a blush on the skin, which may be followed by a burning and itchy sensation that occurs within 10-20 minutes of ingesting high doses of niacin.

Although facial flushing may be uncomfortable, it generally doesn’t present any major problems and usually goes away within one to two hours. Moreover, facial flushing generally only occurs after consuming very high doses of niacin – such as 500 mg or more – which can usually only be obtained in supplement form. While facial flushing is not dangerous, high doses of niacin can cause other, more dangerous side effects, such as liver failure. However, this is rare.

The redness of the face caused by yeast flakes is unlikely to occur after consuming just a few servings. This is more common after very high doses have been consumed.

See also: What do facial flushing mean?

Yeast flakes and digestive problems

Yeast flakes are an excellent source of fiber. Two tablespoons of yeast contain about 20% of the daily intake. However, increasing your fiber intake too quickly can cause digestive discomfort. It’s best to start small and drink plenty of water to aid digestion.

Yeast Flakes – Drug Interactions

Tyramine in yeast flakes can interact with some medications, including monoamine oxidase inhibitors used to treat depression, some agents that treat severe pain, and antifungal medications. Yeast flakes are also not recommended for people taking diabetes medications.

What do yeast flakes taste like?

The yeast flakes taste described as cheesy, nutty, spicy and “umami”. Just one or two tablespoons can enrich soups, sauces and other dishes, and larger amounts can make “cheese” sauces and scrambled eggs without eggs much tastier and more expressive.

Adding a small amount of yeast flakes to a dish enhances the current flavors and helps create a rich flavor base.

If for some reason we cannot find yeast flakes or cannot use them, we can safely omit them in recipes where they are used in small amounts as just a flavor enhancer. In recipes where yeast flakes provide the most flavor, such as vegan cheese sauces, it’s best not to try to substitute them.

Buy now Yeast flakes inactive Pro Natura.

See also: Taste buds

Yeast flakes – a balanced diet

While eating yeast flakes is healthy, you can’t go overboard. The optimal daily dose is three tablespoons. Why? Excess can, for example, lead to yeast overgrowth in the digestive tract, especially in people who also eat large amounts of sweets.

Recipe for yeast flakes

Ingredients:

1. 2 cubes of traditional yeast
2. 1/3 cup of warm, boiled water
3. sugar (possibly beet molasses, agave sugar or maple syrup)

Preparation:

We take the yeast out of the refrigerator when it is at room temperature, crush it and put it in a jar. Then add water and sugar / syrup so that the yeast starts to work. We mix everything and cover it with foil, in which small holes should be made to ensure air flow. The yeast prepared in this way should remain in a warm place for an hour. During this time, add one teaspoon of sugar or syrup three times. Then put the resulting mass into a baking pan and put it in an oven preheated to 10 degrees Celsius for 200 minutes. Then turn off the oven and open the door.

When the mass dries up, put it back in the oven. This time we bake it for an hour at 120 degrees Celsius. Then crush the whole thing and pour it into a container.