Among staple foods, steamed buns and bread, which are fermented, are more nutritious than unleavened foods like pancakes and noodles. Research has proven that yeast not only changes the structure of the dough, making it softer and tastier, but also significantly increases the nutritional value of steamed buns and bread.◆Yeast can protect the liver
There are many ways to ferment flour, such as using baking soda, old dough, or yeast. The principle behind these methods is the same: the leavening agent produces a large amount of carbon dioxide gas in the dough. During the steaming or baking process, the carbon dioxide expands with heat, making the food soft and delicious.
However, the first two methods have their drawbacks. Baking soda can severely destroy B vitamins in the flour, and using old dough can give the bread a sour taste. Only yeast fermentation not only makes the food taste good but also enhances its nutritional value.
Yeast comes in fresh and dry forms and is an edible, nutritious single-celled microorganism, which nutritionists call a "limitless source of nutrition." In addition to protein, carbohydrates, and lipids, yeast is also rich in various vitamins, minerals, and enzymes. Experiments have shown that the protein content in 1 kg of dry yeast is equivalent to that in 5 kg of rice, 2 kg of soybeans, or 2.5 kg of pork. Therefore, the nutritional content in steamed buns and bread is 3-4 times higher than in pancakes and noodles, with the protein content increasing by nearly 2 times.
Fermented yeast is also a powerful antioxidant that can protect the liver and has a certain detoxifying effect. Minerals in yeast, such as selenium and chromium, can fight aging, prevent tumors, prevent arteriosclerosis, and improve the body's immunity. After fermentation, phytic acid in the flour, which interferes with the absorption of elements like calcium, magnesium, and iron, can be broken down, thereby improving the human body's absorption and utilization of these nutrients.◆People with weak digestion should eat more
Fermented bread and buns are good for digestion and absorption because the enzymes in yeast promote the breakdown of nutrients. Therefore, people with weaker digestive functions, such as the underweight, children, and the elderly, are more suited to eating such foods. Similarly, it's best to eat fermented foods like bread for breakfast because their energy is released quickly, keeping you energetic all morning. However, for those trying to lose weight, it's best to eat fewer buns for dinner to avoid weight gain.◆Self-rising flour does not increase nutritional value
When making dough, a small amount of sugar can be added to allow the yeast to work effectively, but it's best not to overdo it, as it can inhibit the growth and reproduction of yeast. Generally, the optimal ratio of sugar to yeast is 1:1, and the best fermentation effect is achieved when the yeast usage is 1.5%—2% of the flour's weight.
Many people like to buy self-rising flour or baking powder instead of yeast, which is more convenient but results in much greater nutritional loss. This is because they use baking soda for fermentation, which not only fails to increase nutritional value but also destroys B vitamins in the flour.