The Indian diet has long been considered high on carbohydrates and low on proteins, particularly the diet of vegetarians. The protein source for vegetarians by default is dairy or legumes based. While these provide the much needed protein supplement, there is a section of the population that is lactose intolerant or has IBS symptoms and faces issues such as gas, bloating and heaviness. According to one Times of India article, 60-65% of the Indian population is lactose intolerant with many being unaware of it. Therefore dairy products are not the best source of protein for them. Similarly, the prevalence of IBS(irritable bowel syndrome) in the Indian population ranges from 10%-20% so legumes are not the best of protein for this segment of the population.
You may think that protein supplements can solve their dilemma but the same drawback holds true for most protein supplements which are either whey based or plant based. Whey protein is derived from milk and milk products and is not suitable for those who are lactose intolerant or have gut health difficulties. Legumes can produce gas and heaviness. Therefore these protein sources are not the most optimal choice for people facing digestive difficulties. Apart from the drawbacks just mentioned, one study has found that 76% of 36 supplements sampled (including whey and plant based protein supplements) were mislabelled and did not offer what they promised.
It may seem as if all sources of proteins are ruled out for people with such stringent requirements but there is another protein source that has not received the same fanfare as whey proteins or plant based vegan options.
Let us now put the spotlight on the yeast protein
What is Yeast Protein and Where Does It Come From?
Yeast protein begins its life in fermentation tanks. The process is similar to making curd, bread or kombucha. Select strains of yeast(most commonly Saccharomyces Cerevisiae) are cultivated under controlled conditions. They are fed carbohydrates and are allowed to grow. This process produces a protein that is consistent in quality and does not depend upon the vagaries of soil and climate that agriculture is subject to.
Post the fermentation process the yeast is harvested, inactivated and purified. This gives us a high-protein isolate with minimal fat or carbohydrates.
As this protein is made by fermentation, it does not depend on animals or farms and is therefore a sustainable, planet friendly and cruelty free vegan option.
Does Yeast Protein Have all The Amino Acids ?
Yeast protein isolate is not just a substitute of last choice for those cannot take other forms of protein. It is a complete protein that has all nine essential amino acids(which are the building blocks of proteins, EAA > 40%) including leucine, isoleucine, and valine (the BCAA or branched chain amino acids BCAA > 20%). Its amino acid make up is more similar to animal source proteins than to plant source proteins. The PDCASS score has been determined to be almost 1 which is ideal. It is a suitable option for those who workout as well as those looking for a simple daily protein top up to their diets.
Is Yeast Protein Easily Digested, Absorbed and Gut Friendly?
On the scale of digestibility and absorption too yeast protein isolate scores high. It is low in antinutrients and does not have fibre that many impede absorption. It feels lighter on the gut because it is dairy-free, soy-free and gluten-free. The yeast protein isolate does not ferment too much in the gut so it avoids giving the feeling of bloating or gas, making it more suitable for daily intake. It’s functional polysaccharides are also beneficial for gut health.
What Else Does Yeast Protein Do For Me?
Being gut friendly is not the only bow in the quiver for yeast protein. As yeast protein isolate is a complete protein source, it aids in muscle building and in older adults it aids in muscle maintenance.
Another benefit of yeast protein is that as it is easily absorbed and provides a slow release of amino acids, it leads to a feeling of satiety.
Along with proteins the yeast provides other nutrients too. It is rich in beta-glucans which helps reduce inflammation and enhances immune response. It also provides essential trace minerals such as zinc and selenium. That is not all. It also contains prebiotic fibre which improves gut health and is packed with vitamins B12 and other B vitamins.
Finally, as it is dairy-free, soy-free and gluten-free the yeast protein isolate is hypoallergenic. This is significant as food allergies have resulted in approximately 30,000 emergency cases per year and soy, milk and eggs are known priority allergens with legumes less so.
All these factors together make yeast protein one of the best kept secret superfoods that you needed to know about and make part of your diet.
