Nutritional yeast is an inactive yeast that is sometimes called "nooch" by vegans and vegetarians. It is grown in tanks and harvested right before it grows into active yeast. Nutritional yeast has a mellow, nutty, cheese-like flavor and is commonly used as a condiment, similar to the way one would use Parmesan cheese. It adds a savory taste to foods and is a great substitute for those looking to reduce or eliminate dairy.
Nutritional Profile of Nutritional Yeast
Nutritional yeast is packed with vitamins and minerals that make it an excellent nutritional supplement. Some of the key nutrients found in nutritional yeast include:
- Protein: One tablespoon contains approximately 4 grams of protein. It is considered a complete protein as it contains all essential amino acids.
- B-vitamins: Nutritional Yeast is rich in numerous B vitamins including riboflavin (B2), niacin (B3), pyridoxine (HCL) (B6), folate, and cobalamin (B12). It contains 25-50% of the daily value of many B vitamins per tablespoon.
- Vitamin K: Just one tablespoon provides over 10% of the daily recommended value of vitamin K which is essential for blood clotting and bone health.
- Iron: It contains about 2% of the daily value per tablespoon which is beneficial for preventing anemia.
- Zinc: A very good source, with one tablespoon providing over 10% DV of zinc necessary for immune function and wound healing.
- Protein: As mentioned earlier, 4 grams of complete protein per tablespoon makes nutritional yeast a vegetarian/vegan friendly protein source.
- Low in sodium: Unlike salt-laden cheese, nutritional yeast has no sodium when used as a topping or seasoning.
As one can see, nutritional yeast offers numerous beneficial vitamins, minerals and proteins - making it a nutritional powerhouse. Its distinct taste adds depth to plant-based meals and snacks.
Uses and Recipes with Nutritional Yeast
Due to its savory and cheesy flavor, nutritional yeast lends itself to act as both a condiment and an ingredient in various recipes. Here are some common ways it is used:
- As a cheese replacement: Sprinkle nutritional yeast over popcorn, salads, casseroles, or wherever one would normally use Parmesan cheese for a similar nutty, tangy taste.
- Seasoning for mashed potatoes: Mix a spoonful into hot mashed potatoes for extra flavor in place of butter or cream.
- Topping for avocado toast: A perfect complement to smashed avocado on toast.
- Bagel seasoning: Mix with garlic powder, salt, and pepper for an everything bagel flavor on homemade bagels.
- Crackers or hummus dip: Adds depth to hummus or veggie cracker dip. Can be used to dust crackers before serving.
- Pasta dishes: Toss pasta with nutritional yeast, olive oil or vegan butter for a rich, creamy sauce without dairy.
- Rice or grain dishes: Stir nutritional yeast into cooked rice, farro, wheat berries or other grains for extra taste.
- Gravy: Whisk nutritional yeast into warm veggie broth or buillion for an instant, dairy-free gravy.
- Popcorn seasoning: Lightly toss hot air-popped popcorn with nutritional yeast for cheesy movie night snack.
As the above uses and recipes demonstrate, nutritional yeast is incredibly versatile and useful for vegans, vegetarians and omnivores alike looking to enhance the flavors of plant-based meals.
Health Benefits of Nutritional Yeast
Beyond its rich nutritional profile, nutritional yeast may offer several health benefits when consumed regularly as part of a balanced diet:
- Supports heart health: The plentiful B vitamins and selenium work together to promote heart health and lower risk of heart disease by reducing cholesterol and blood pressure levels.
- Supports immune function: The zinc, selenium, B6 and prebiotics in nutritional yeast aid the immune system and support healthy white blood cell counts.
- Boosts bone health: Vitamin K and other micronutrients are important for bone mineral density and prevention of osteoporosis.
- Supports digestive health: Some research suggests it may help regulate digestive balance and bowel movements due to its prebiotic fiber content, which feeds beneficial gut bacteria.
- May improve skin health: Getting enough of certain B vitamins, zinc, selenium and proteins through nutritional yeast digestion helps maintain good skin elasticity and youthful appearance.
- Could lower cancer risk: Compounds and selenium in nutritional yeast work as antioxidants to combat cell damage and protect against cancer development.
As with any food, nutritional yeast confers the best benefits when consumed as part of an overall healthy diet and lifestyle. More research is still needed, but it does appear to potentially support various aspects of health.
Side Effects and Safety Considerations
While nutritional yeast is generally well-tolerated by most people, there are a few points to consider regarding side effects and safety:
- May cause gas or bloating: The fiber content can lead to digestive issues like gas and bloating, especially if consumed in large amounts. Go slow until accustomed.
- Migraines: B vitamins like riboflavin and selenium are usually well absorbed, but a small percentage of people report headache triggers upon ingestion.
- Allergies: Rare instances of allergy to brewer's yeast have been reported. Those with known yeast allergies should discuss with a doctor before using nutritional yeast.
- Drug interactions: High intake above the daily value could potentially interact with blood thinners or diabetes medication due to vitamin K or chromium content.
- Pregnancy: Should be limited as an extra B12 precaution, as excess B6 intake during pregnancy has been linked to nerve damage in animal studies.
Overall, nutritional yeast is very safe for most individuals to consume in moderation as part of a varied diet. But as with supplements, it is prudent for those with health concerns or on medications to check with their doctor before adding to the diet regularly.
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