What is nutritional yeast?
Nutritional yeast is made from a type of yeast known as Saccharomyces cerevisiae.
Nutritional yeast is specially cultivated to be used as a food product. The yeast is killed during production and is not alive in the final product. It is used in cooking and has a flavor similar to cheese or nuts. To produce nutritional yeast, the yeast is fed for several days in a sugar-rich environment, such as molasses or beet and sugarcane juice. Then, it is deactivated through heat treatment, cleaned, crumbled, and packaged for sale.
Why does nutritional yeast have high nutritional value?
Nutritional yeast is an excellent source of protein, B vitamins, and trace minerals.
Fortified nutritional yeast contains more B vitamins than unfortified yeast, as additional amounts are added during production.
Unfortified yeast is also a good source of B vitamins, which are naturally formed during yeast growth.
Nutritional yeast contains all 9 essential amino acids, making it a complete protein source. It is rich in soluble fiber, iron, selenium, chromium, and a wide range of enzymes, vitamins, and minerals that boost the immune system, reduce blood cholesterol levels, and help prevent cancer and chronic diseases.
Nutritional yeast is often recommended because it contains nearly all B-complex vitamins, including thiamine, folic acid, B6, and niacin. Just half to one tablespoon per day provides the recommended daily intake of B vitamins.
Do not confuse nutritional yeast with baker’s yeast, which is active, expands in your stomach, and depletes nutrients.
Benefits of nutritional yeast
Boosts the immune system
Nutritional yeast provides compounds such as beta-1,3-glucan, trehalose, mannan, and glutathione, which enhance immunity, lower cholesterol, and reduce the risk of cancer.
Nutritional yeast also provides a significant dose of minerals, which are especially important for athletes who train more than four hours a week and require more iron. It contains selenium, which helps repair cellular damage, and is rich in zinc, which supports tissue healing.
Antiviral and antibacterial properties
Nutritional yeast is the fourth most prescribed herbal monotherapy in Germany due to its antiviral and antibacterial properties. It has proven effective in treating symptoms of chronic candidiasis, a specific type of fungal infection. It has also shown good results in the treatment of salmonella and staphylococcus.
Improves digestion
Nutritional yeast is a preferred supplement in cases of diarrhea and loss of appetite due to the probiotics it contains, and studies show its benefits for the digestive system.
Additionally, it is helpful for those who suffer from lactose and gluten intolerance, as it contains neither gluten nor lactose.
Contains beneficial protein and thiamine
Nutritional yeast is a complete protein containing at least nine of the eighteen amino acids the body cannot produce on its own. This is great news, especially for vegans and vegetarians who strive to find enough protein sources.
As a protein-rich food, nutritional yeast supports the whole body. Protein deficiency may lead to:
slow metabolism
difficulty losing excess weight
problems building muscle mass
low energy levels and fatigue
poor concentration and memory issues
mood swings
pain in muscles, bones, and joints
blood sugar fluctuations, which can lead to diabetes
slow wound healing
low immunity
In addition to proteins, nutritional yeast contains high levels of thiamine, which works in combination with other B vitamins to support important functions of the cardiovascular, endocrine, and digestive systems. Thiamine is used in nearly every cell in the body and is especially important for maintaining energy levels and a healthy metabolism, while thiamine deficiency can cause many health issues.
Healthy hair, skin, and nails
Nutritional yeast is rich in B vitamins that are beneficial for hair, skin, and nail health. Vitamin B5 and B7 (biotin) support strong, healthy hair, skin, and nails and may reduce signs of skin aging, redness, and blemishes. Niacin helps treat chronic acne and improves overall skin health.
Nutritional yeast is gluten-free
Those with gluten intolerance can safely consume nutritional yeast. This is great news for anyone who needs to avoid the protein found in wheat products. Another bonus: it also contains no lactose or soy.
Valuable for pregnant women
Nutritional yeast is high in folic acid, making it especially important for women trying to conceive. For women not planning pregnancy, folic acid is still important due to its role in cell maintenance and production.
How to use nutritional yeast?
Nutritional yeast has a cheesy, nutty flavor. One to two tablespoons can add a rich taste to soups, sauces, and other dishes, while larger amounts can give your vegan cheese sauce a cheesy flavor, perfect for pasta or roasted vegetables.
The easiest way to start using nutritional yeast is as a parmesan substitute, as it’s known for its cheesy aroma. In fact, almost any recipe that calls for cheese can work with nutritional yeast—even dishes like lasagna, pizza, and mac and cheese!
So feel free to sprinkle it on popcorn or pasta, stir it into soups, mix it into vegan sauces for a cheesy flavor, or use it as a thickener for soups and sauces.
One of the most popular uses is as an ingredient in all types of vegan cheeses.
