Nutritional yeast has many benefits. It increases energy, protects against cell damage, lowers cholesterol and more. It’s also a nutty, flavorful spice that pairs well with dishes like tofu scrambles and enchiladas. If you’re focused on improving your diet and nutrition or are just curious about nutritional yeast, here’s what you need to know and some easy recipes to discover.
What is Nutritional Yeast?
Nutritional yeast is a type of dried, inactive yeast that is especially popular in vegan and vegetarian dishes for its nutty, umami, “cheesy” taste. It is available in many forms such as flakes, powders and granules, making it versatile in culinary applications. However, unlike baker’s yeast (used to leaven bread) and brewer’s yeast (used in the fermentation of beer), nutritional yeast is inactive. You can neither use it for fermentation nor fermentation.
Nutritional yeast is a rich source of vitamin B12, a nutrient usually found only in animal products such as milk and eggs. Perhaps one of the most surprising health benefits of nutritional yeast is that it is also a high-protein plant food. Read on to learn more about this umami-rich spice and why it might be worth adding to your daily diet.
Nutritional Information
Nutritional yeast contains protein and some energy. It’s a high-fiber food that contains tons of other vitamins and minerals.
- Energy – 400 kcal
- Protein – 50g
- Total fat – 0 g
- Carbohydrates – 30 g
- Fiber – 20g
- Iron, Fe – 10 mg
- Potassium – K2140 mg
- Sodium, Na – 200 mg
- Thiamine – 62 mg
- Riboflavin – 63 mg
- Niacin – 350 mg
- Vitamin B6 – 72 mg
- Folate – 2120 µg
- Folic acid – 2080 µg
- Vitamin B – 12150 µg
Benefits of Nutritional Yeast
Nutritional yeast is an excellent source of many vitamins, minerals and other nutrients. Although this food is prized for its nutty, cheesy taste, it should also be appreciated for its rich nutritional value. Here are the top reasons why nutritional yeast is so good for you.
1. High in Vitamin B
“Nutritional yeast is a beneficial nutrient for everyone, but especially for those following a plant-based diet,” says Christina Manian, RDN, registered dietitian nutritionist and sustainability expert. “This is primarily due to the B vitamins it contains, including thiamine, riboflavin, niacin, B6, folate, and B12. All of these will aid in optimal energy metabolism in the body.”
One tablespoon of nutritional yeast may contain:
- 190 percent of the daily recommended amount of thiamine (B1)
- 70 percent of the daily recommended amount of riboflavin (B2)
- 105 percent of daily recommended niacin (B3)
- 100 percent of the daily recommended amount of pyridoxine (B6)
- 59 percent of the daily recommended amount of folate (B9)
These trace minerals and nutrients are vital for a variety of healthy body functions, including protecting DNA, regulating metabolism, boosting immunity, and increasing skin radiance.
“As for the skin health benefits of nutritional yeast, the B vitamins it contains, along with its benefits to the gut microbiome, contribute to glowing, healthy skin,” Manian adds.
2. High in Vitamin B12
Nutritional yeast is typically a rich source of B12, a vitamin essential for energy, red blood cell formation and metabolism. It is also one of the only plant sources of vitamin B12, a vitamin found mostly in animal foods such as milk, fish and eggs.
“Vitamin B12, found in nutritional yeast, is particularly noteworthy because it can be nearly impossible to obtain B12 anywhere other than foods in a vegan diet,” says Manian, adding that this mineral is also “crucial for DNA formation and nerve cell health.”
When B12 levels are low, you may experience more fatigue. But when they are sufficient, you can have more natural energy and be less tired.
Many nutritional yeast brands add synthetic vitamins to their yeast during production. These fortified nutritional yeast products often contain more than a daily dose of certain nutrients, such as B12. In fact, one tablespoon of some nutritional yeast can serve more than six times your daily value of B12.
3. Plant-Based Protein
This humble ingredient is a solid source of high-quality protein. Just 2 tablespoons of nutritional yeast provides 5 grams of protein (one egg has 6 grams!). Protein provides energy and endurance, to name just a few of its essential roles in overall health.
4. Carbohydrates to Lower Cholesterol
Nutritional yeast contains two predominant types of carbohydrates: alpha-mannan and beta-glucan. Research suggests beta-glucan may lower cholesterol. In one study, men who consumed 15 grams of nutritional yeast each day saw their total cholesterol levels drop by six percent.
“Fiber, specifically beta-glucan, found in nutritional yeast binds to cholesterol in the small intestine, helping to remove cholesterol from the body rather than being absorbed into the blood and potentially causing heart disease,” Manian said. explains.
A type of beta-glucan similar to that found in nutritional yeast is also found in oats. The link between eating oats and lowering cholesterol is well established, However, more research is needed to confirm whether nutritional yeast has the same protective effects as oats.
5. Antioxidants and Anti-Inflammatory Plant Compounds
Our cells work tirelessly every day to protect themselves against free radicals, molecules that can damage and ultimately destroy healthy cells in your body. Some antioxidants can bind to and destroy free radicals when they enter your body, and nutritional yeast is a rich source of antioxidants.
“Zinc and plant compounds, or phytochemicals, found in nutritional yeast are natural antioxidants that reduce inflammation in the body and fight free radicals,” says Manian. “These benefits combine to prevent chronic diseases and even aging-related conditions such as wrinkles.”
6. Immune Health Support
Nutritional yeast is made from a type of yeast Saccharomyces cerevisiae. Research suggests that this type of yeast may support your immune system, reduce inflammation, and help prevent intestinal disorders.
Indeed, an older study from 2010 found that nutritional yeast had a probiotic-like effect on the gut. This suggests it may help prevent some gastrointestinal infections. coli And salmonella However, more research in humans is needed to confirm these protective effects and better understand how nutritional yeast stimulates immune cells.
7. Healthy Pregnancy Support
Folic acid, a type of B vitamin, is often added to fortified nutritional yeast products. Folic acid is vital for women, especially those who can become pregnant. This vitamin helps protect growing fetuses against congenital defects such as spina bifida.
The U.S. Centers for Disease Control and Prevention recommends that women of reproductive age get at least 400 micrograms of the vitamin each day. Most nutritional yeast products provide more than a day’s worth. If you are using nutritional yeast as a folic acid supplement, be sure to inform your doctor.
Even if you’re not pregnant (or don’t plan to be), folate and folic acid still play an important role in many vital body functions, including cell production and gene repair.
Is Nutritional Yeast Safe for Anyone to Eat?
Although nutritional yeast is generally considered safe and healthy, it may not be suitable for everyone. In fact, researchers recommend that people with glaucoma, hypertension, or irritable bowel disease (IBD) avoid nutritional yeast. Similarly, people who are allergic or sensitive to yeast should avoid this nutty, delicious spice, and people who are frequently diagnosed with fungal infections should also avoid it.
In conclusion
Nutritional yeast is a nutty, savory, “cheesy” ingredient that has been widely praised for its distinct flavor and health benefits. For vegans and vegetarians, this highly nutritious food is almost irreplaceable in the daily diet. For people who love rich, umami flavors, this is an added bonus as it comes with so many great benefits. If you want to try it, call Bragg’s; this is the OG brand of nutritional yeast and the most widely available.
Easy Recipes with Nutritional Yeast
Nutritional yeast is found in many recipes thanks to its versatility. From savory snacks to hearty main dishes, nutritional yeast boosts the flavor and nutritional value of some crowd favorites.
Dairy-Free Bolognese
Victor Protasio
For this Bolognese sauce recipe, skip the milk and add some nutritional yeast instead. The ground beef is combined with chopped onion, celery and carrots, as well as some red wine and crushed tomatoes. Nutritional yeast enhances the dish with a cheese-like (but dairy-free) flavor.
Smoky Kale Chips
Smoky kale chips are a delicious and nutritious snack. To make these, you need to cut the stem of the cabbage and cut it into curly pieces. In addition to canola oil, salt and red pepper, nutritional yeast also adds flavor to these chips.
Vegan Breakfast Burrito with Tofu Scramble
For a delicious tofu scramble in a satisfying vegan breakfast burrito, nutritional yeast gives it a cheese-like twist. Tofu tastes like scrambled eggs, and nutritional yeast tastes a lot like cheese, so this burrito almost tastes like the classic egg and cheese breakfast burrito. But it’s completely vegan.
Curry Cauliflower Soup
This cauliflower soup is healthy and vegan. Working as a vegan alternative to Parmesan, curry powder is flavored from roasted cauliflower and nutritional yeast. It pairs well with a green salad or even grilled cheese (which can also be vegan) for an extra cheesy flavor.
Vegan Cauliflower Alfredo Sauce
This recipe provides a creamy, vegan pasta sauce that combines cauliflower, cashew milk, and nutritional yeast. The result is a completely plant-based version of classic Alfredo. Years of nutrition add a cheese-like flavor to this dairy-free dish.