expands on four advantages of consuming nutritional yeast: fortified with B vitamins, particularly B12, supports gut health, can aid in reducing cholesterol levels, and can serve as a non-dairy, cheesy flavor in various dishes.
Nutritional yeast, a member of the Saccharomyces cerevisiae fungus family, is a versatile and nutrient-dense ingredient that has gained popularity in both vegan and conventional kitchens. This edible yeast offers a wealth of health benefits, making it an essential addition to many diets.
Nutritional Benefits
Rich in proteins, fiber, and B vitamins, nutritional yeast stands out as a complete protein source, containing all nine essential amino acids. It is particularly beneficial for those following plant-based diets, as it is a great source of protein and B12, a vitamin that is often lacking in such diets [1][2][3][5].
The antioxidant properties of polyphenols and zinc found in nutritional yeast help protect cells from damage caused by free radicals, potentially lowering the risk of chronic diseases like cancer, heart disease, Alzheimer’s, and diabetes [1]. Its special dietary fibers, including beta-glucan, may also help lower blood sugar and cholesterol, improve immune function, and support digestive health as a prebiotic [1].
Nutritional Profile
A 2-tablespoon serving of nutritional yeast is fat-free and has approximately 40 calories, 3 grams of carbohydrates, 2 grams of fiber, 5 grams of protein, and 20 milligrams of sodium [1]. Fortified nutritional yeast is rich in folate (vitamin B9), niacin (vitamin B3), pyridoxine (vitamin B6), riboflavin (vitamin B2), and thiamine (vitamin B1), all of which contribute to energy production [1].
Uses and Flavor
In the culinary world, nutritional yeast is appreciated for its cheesy, nutty, and umami flavor. It can be used as a condiment or ingredient to add a savory depth without dairy [2][5]. It is commonly sprinkled on dishes like popcorn, pasta, tofu, soups, or used in vegan cheese alternatives and baked goods. Its flavor is somewhat like parmesan cheese but less overpowering, making it versatile for enhancing flavor complexity [5].
Cautions
While nutritional yeast offers numerous health benefits, it may not be suitable for individuals with food intolerances to yeast, those taking certain medications for depression or diabetes, or those with conditions such as glaucoma, high blood pressure, or inflammatory bowel disease (IBD). It is always recommended to consult with a healthcare provider before making significant changes to one's diet [1].
You can buy inactive, dehydrated nutritional yeast in flakes, granules, and powders. Nutritional yeast goes through a heating process that deactivates its ability to ferment [1].
In summary, nutritional yeast is a nutrient-dense, vegan-friendly supplement and flavorful ingredient valued for its protein, B vitamins (especially B12), antioxidants, fiber, and immune-supporting compounds [1][2][3][5]. Its versatility and health benefits make it a valuable addition to any kitchen.
[1] Nutrition Data - Nutritional Yeast Flakes, Fortified [2] Vegan Health - Nutritional Yeast [3] Healthline - Nutritional Yeast: Health Benefits, Nutrition, and Uses [4] Mayo Clinic - Nutritional Yeast: What You Need to Know [5] Plant Based News - Nutritional Yeast: What Is It and Why Is It So Good for Vegans?
- Incorporating nutritional yeast into health-and-wellness routines can provide numerous benefits, such as aiding in energy production due to its richness in B vitamins, including folate, niacin, pyridoxine, riboflavin, and thiamine.
- For individuals seeking plant-based sources of complete protein, nutritional yeast is an ideal choice due to its high protein content and the presence of all nine essential amino acids.
- Food enthusiasts looking to incorporate more healthy-diets into their lifestyle can find versatility in nutritional yeast, using it as a flavorful additive to various dishes, from popcorn to pasta, due to its cheesy, nutty, and umami flavor.
