Nutritional yeast, often called "nooch," has gained popularity in recent years as a versatile and nutrient-dense food ingredient in vegan cuisines. While it may sound similar to the yeast used in baking, nutritional yeast is quite different in terms of taste and use. This powdered yeast derives its name from the treasure trove of nutrients it contains, including protein and a rich array of vitamins, minerals, and antioxidants. Evidence reveals that nutritional yeast confers numerous potential health benefits ranging from diminishing lipids to shielding the cells from cellular damage. Dive into this article to learn what nutritional yeast is, its nutritional content, health benefits, common uses, and potential side effects.
What Is Nutritional Yeast?
Nutritional yeast is a kind of yeast that is grown mainly for its nutritional value. It is a strain of Saccharomyces cerevisiae yeast, the same species used in making bread and beer, but it is deactivated during the processing, which means it cannot be used for leavening or fermentation. The yeast cells are harvested, washed, and dried to make small, yellow flakes or powders. Nutritional yeast is known for its distinct savoury, umami flavour, often described as cheesy or nutty, making it a popular addition to a variety of dishes.
Types Of Nutritional Yeast
Nutritional yeast is produced by growing S.cerevisiae cells for several days on a sugar-rich medium like molasses. The yeast is further deactivated with heat, harvested, cleaned, dried, crumbled and packed for sale.
Two common types of nutritional yeast include unfortified and fortified:
Unfortified: This type doesn’t contain any added nutrients. It only has the vitamins and minerals that are naturally produced by the yeast cells as they grow.
Fortified: This type includes synthetic vitamins added during the manufacturing process to uplift nutritional value. Also, the added vitamins are included in the ingredient list. This is the most common type used widely and it delivers the maximum benefits.
Nutritional yeast is available as thin flakes, granules, or powder. It has a pale yellow colour and is packaged in a bag or plastic container. It can be added to any diet regimen, as it’s low in calories, and sodium content and completely devoid of fat, sugar, gluten-free and vegan.
Nutritional Content
One of the main reasons nutritional yeast has gained acclaim is its impressive nutritional profile. Nutritional value per 2-tablespoon (approx. 30g) serving:
Protein: Nutritional yeast is a source of complete protein, comprising all nine essential amino acids. It's a particularly valuable option for vegetarians and vegans looking to increase their protein intake.
Vitamins: Nutritional yeast is a storehouse of B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin). However, it's important to note that while some brands may be fortified with B12, natural nutritional yeast does not contain significant amounts of this vitamin.
Minerals: It is heaped with essential minerals like zinc, selenium, manganese, phosphorus, and molybdenum which support gene regulation, metabolism, and immunity.
Fibre: Nutritional yeast contains dietary fibre, which stimulates digestion and promotes a feeling of fullness.
Antioxidants: It is endowed with antioxidants like glutathione, which may have protective effects on cells.
However, the exact nutritional values differ between the brands, so choose fortified versions to get the maximum health benefits.
Potential Health Benefits
Packed With Nutrients
Adding nutritional yeast into your diet regimen can help boost your intake of B vitamins and protein. This helps in meeting the nutritional demands of vegans who are deficient in vitamin B12. Vitamin is vital for maintaining the blood vessels and nerve cells healthy. It also makes DNA and avert megaloblastic anaemia, a blood condition that makes you feel weak and fatigued.
Two teaspoons of nutritional yeast offer a whopping amount of 313% of the daily value for vitamin B12.
Also Read: Homemade Bread Recipes: Fresh Tasty Loaves Packed With Good Health And Nutrition
Loaded With Antioxidants
Antioxidants are powerful bioactive elements that fight unstable molecules called free radicals which may elevate your risk of chronic diseases. Several studies show that nutritional yeast contains antioxidants glutathione and selenomethionine, these compounds shield the cells from oxidative stress and assist the system in getting rid of environmental toxins and pollutants.
Boost Immune Health
The zinc and selenium in nutritional yeast contribute to a strong immune system and keep diseases at bay. Further, it contains alpha mannan and beta-glucan which are attributed to have antimicrobial and antifungal traits that safeguard the system from infections. Beta-glucan works well to activate the immune cells, stimulate the gut microbiome and build a robust immune system.
Also Read: Top 8 Ayurvedic Formulations That Can Bolster Your Immunity
Gut Health
The goodness of dietary fibre in nutritional yeast can promote healthy digestion by aiding regular bowel movements. It may help combat constipation and treat other digestive woes.
Common Uses
Nutritional yeast can be used in a variety of culinary purposes:
Vegan Cheese: It's commonly used to create dairy-free cheese sauces, dips, and spreads.
Seasoning: Sprinkle it on popcorn, salads, or roasted vegetables to add a savoury, cheesy flavour.
Soups and Stews: Stir into soups and stews for added richness and depth of flavour.
Pasta and Pizza: Incorporate it into pasta dishes, pizza, or as a topping for baked potatoes.
Baking: Use it in bread, muffins, or savoury baked goods for added flavour and nutrition.
Side Effects and Considerations
Nutritional yeast is generally safe for most people when consumed in moderate amounts. However, some individuals may experience mild side effects such as digestive discomfort or allergies. It's essential to check product labels if you have specific dietary restrictions, as some nutritional yeast brands may contain allergens or be fortified with additional vitamins.
Conclusion
Nutritional yeast is a flavourful and nutritious superfood that offers a wide range of health benefits. Whether you're looking to enhance your plant-based diet, boost your nutrient intake, or simply add a delicious cheesy flavour to your dishes, nutritional yeast is a versatile and tasty addition to your pantry. As with any food, moderation and attention to personal dietary needs are key to reaping the benefits of this remarkable ingredient.
