Nutritional Yeast – Flavourful and Loaded With Health Benefits

Food yeast is commonly used to ferment foods. Of these, nutritional yeast is the rising star in the world of plant-based diets. The gluten-free, soy-free, and sugar-free option is a species of yeast known as Saccharomyces cerevisiae. Its cheesy, nutty flavour makes it an easy addition to any meal or snack and not to miss the extra protein, minerals, vitamins and antioxidants it lends. Read on to know all about food yeast and its amazing nutritional yeast benefits.

Types of Yeast

In the world of food yeast, Saccharomyces cerevisiae reigns supreme, producing three main types with distinct purposes:

• Baker’s Yeast – it is used to leaven bread. It adds an earthy and yeasty flavour, although the yeast is killed during cooking.
• Brewer’s Yeast – It is used in beer brewing. The leftover dead yeast cells can be taken as a nutritional supplement but they have a bitter taste.
• Nutritional Yeast – It is specifically grown for culinary purposes. It gets deactivated during manufacturing but is used in cooking or as a seasoning due to its savoury and umami flavour.

Steps Involved in Nutritional Yeast Manufacturing

The manufacturing of nutritional yeast involves a series of steps. 

• Growth – The process begins with the growth of Saccharomyces cerevisiae cells for several days on a sugar-rich medium, like molasses.
• Deactivation – The yeast cells are then deactivated through heat treatment, ensuring they are no longer alive.
• Harvesting and Washing – The yeast cells are harvested and thoroughly washed to remove any impurities or byproducts.
• Drying and Crumbling – After washing, the yeast cells are dried to reduce moisture content. They are then crumbled into nutritional yeast flakes. 
• Packaging – The dried nutritional yeast flakes are packed for distribution, often in bags, shakers, or plastic containers.

Types of Nutritional Yeast 

There are two main types of nutritional yeast available:

• Unfortified Nutritional Yeast – This type contains only the naturally occurring vitamins and minerals produced by the yeast cells during growth.
• Fortified Nutritional Yeast – Fortified nutritional yeast undergoes an additional step where the nutritional yeast flakes are enriched with vitamins and nutrients to enhance its nutrient content. 

Nutrients in Nutritional Yeast 

Nutritional yeast is indeed an excellent source of plant-based protein, B vitamins, and trace minerals. Fortified nutritional yeast is further enriched with vitamins and minerals. 

Every 2 tsp (5 g) serving of regular nutritional yeast contains 20 calories. The complete nutrition profile of nutritional yeast is as under:

Health Benefits of Nutritional Yeast 

Nutritional yeast is known for its nutritional value and potential health benefits. As a vegan food product, it offers a range of advantages for those following plant-based diets. Listed below are its numerous health benefits:

1. Rich with Nutrients

Nutritional yeast nutrition is heavily loaded with essential nutrients. It is a good source of B vitamins, including thiamine, riboflavin, niacin, vitamin B6, and folate. B vitamins are crucial for energy production, brain function, and overall well-being. 

Some varieties of nutritional yeast are also fortified with vitamin B12, which is vital for vegans as it is primarily found in animal-based foods. The yeast vitamin, thus, helps make up for innumerable nutritional deficiencies.

2. Source of Essential Proteins

Notably, 2 tablespoons of nutritional yeast contains 8 gm of protein. This plant-based protein includes riboflavin, thiamin, folate, and niacin. It’s a good source of low fat and calories. Moreover, the carbohydrate compound of yeast, beta-glucan, reduces cholesterol.

3. Supporting Immune System

A study on nutritional yeast has shown that people who consume it are 25% less likely to get affected by cold. The beta-glucan of this food replenishes your immune system. It also contains several antioxidants. And it also has anticancer properties. 

4. Improving Digestive System 

It promotes your digestion capacity and increases your bowel movement, clears stool, and reduces constipation. Moreover, it supports the growth of healthy gut bacteria. Overall, it maintains your digestive system well and strengthens it. 

5. Controls Cholesterol and Blood Sugar

Nutritional yeast contains compounds that reduce your blood sugar and cholesterol. It contains chromium, which reduces blood sugar levels. The beta-glucan fibre regulates cholesterol levels well. As a result, it helps manage heart-related diseases and diabetes.   

6. Health Recovery

Nutritional yeast restores your blood cells, reforms muscles, and reduces inflammation. The high amount of zinc promotes muscular growth and repair. Moreover, a study has found how yeast improves muscular growth amongst athletes. It reported that athletes who intake this yeast experienced better mood and less post-workout drowsiness. 

7. Reduces Fatigue

Nutritional yeast is a powerhouse of vitamin B12. It reduces tiredness and energy deficiency. The other B vitamins are also present in this food. Each of these vitamins produces energy in your body. Hence, it stimulates a consistent energy level and healthy metabolism.

Recommended Daily Intake of Nutritional Yeast

As per general guidelines, you should take 1 to 2 tablespoons of nutritional yeast. It contains protein, calories, carbohydrates, fibre, and sodium. 

Also, you can serve yeast sprinkled on salads, desserts, soups, baked potatoes, and cooked vegetables. Moreover, you can make a sauce of it with cashews and spices. Then, serve it with cheese and macaroni.

Side Effects Linked to the Use of Nutritional Yeast

If you consume too much nutritional yeast, then you will experience these side effects:

• Nutritional yeast is rich in fibre. If you take too much fibre, then it may cause digestive problems such as bloating, gas, and diarrhoea.
• Nutritional yeast can trigger migraine. 
• Yeast triggers allergies if you over-consume it.
• It can be the cause of irritable bowel disease and irritable bowel syndrome. 

Potential Risk Groups

Certain individuals and groups should know about this information. Also, they should take preventive measures before consuming nutritional yeast.

• People with yeast allergies or sensitivities must not consume nutritional yeast.
• If you have migraine or anti-depression issues, then avoid consuming it. The yeast has tyramine. With the chemical reaction of monoamine oxidase, it increases blood pressure. The oxidised compound is used in the treatment of depression. So, people with high blood pressure should also avoid eating this yeast. 
• It’s considered as dangerous for patients having Candida overgrowth. You already know that yeast contains zinc, which promotes muscular growth. So, taking yeast for these patients can worsen the situation.
• Moreover, there is a restriction for yeast for kidney patients. Yeast includes the compound purine. This element generates uric acid in the body. Uric acid increases kidney stones and gout. 

Conclusion

Nutritional yeast, also known as ‘nooch’, is a versatile and flavorful ingredient with several health benefits. Nutritional yeast nutrition includes protein, B vitamins, and trace minerals. Fortified nutritional yeast further packs extra nutrients for the body. Nutritional yeast benefits extend to supporting energy production, enhancing immune function, promoting digestive health, improving heart health, and expediting physical recovery after exercise. 

However, it may cause digestive discomfort in some individuals and can trigger migraines in susceptible individuals. People with yeast sensitivities or allergies, Candida overgrowth, or those taking specific medications should exercise caution or seek medical advice before use. When consumed in moderation, nutritional yeast benefits can far outweigh its demerits.