What Is Nutritional Yeast?
Nutritional yeast, the cheesy-tasting cousin of brewer’s or baker’s yeast, has gained popularity in recent years due to the growing interest in plant-based diets.
Nutritional yeast is rich in nutrients that are often lacking in vegetarian and vegan diets. It’s also free of gluten, soy, and sugar, making it a great dietary addition for people with food sensitivities. Research shows that its nutritional content can benefit any diet.
These golden flakes are made with yeast similar to the strain used in brewing and baking, but they are deactivated in the final product. While nutritional yeast is rich in nutrients, most varieties sold today are fortified with even more vitamins. You can find it at health stores and most supermarkets.
Due to its cheesy, nutty flavor, nutritional yeast can be added to all your meals and snacks for extra protein, vitamins, minerals, and antioxidants.
Types of Nutritional Yeast
Nutritional yeast may be fortified or unfortified.
Fortified nutritional yeast. This yeast contains vitamin B12 and other vitamins and minerals that the body can easily absorb. These extra nutrients are added during the processing of the product to make it more nutritional.
Unfortified nutritional yeast. Unfortified nutritional yeast contains only the vitamins and minerals found in the yeast cells and has no added vitamins and minerals.
Nutritional Yeast vs. Brewer's Yeast
Nutritional yeast and brewer’s yeast come from the same yeast strain called Saccharomyces cerevisiae, but they're processed differently.
Brewer's yeast is available in its final form, with the yeast still alive. You can use this type to brew beers and use the remaining dead yeast cells from the brewing process as a supplement.
With nutritional yeast, on the other hand, the yeast is killed during the process of manufacturing it, and you won’t find any living yeast in the final product. The yeast is grown to be used only for food.
Nutritional Yeast Nutrition Facts
A two-tablespoon serving of nutritional yeast contains:
- Calories: 50
- Protein: 5 grams
- Fat: 0 grams
- Carbohydrates: 3 grams
- Fiber: 2 grams
- Sugar: 0 grams
Nutritional yeast is a good source of:
- Thiamine (B1)
- Riboflavin (B2)
- Pyridoxine (B6)
- Potassium
- Zinc
Fortified nutritional yeast also contains high levels of vitamin B12 and folic acid (vitamin B9), both of which help your body make and maintain your DNA and red blood cells. Not all varieties sold are fortified, so check each product’s label for its nutritional content.
How Much Nutritional Yeast Is Safe to Eat per Day?
It's not clear how much nutritional yeast is safe to eat daily. However, having two tablespoons of nutritional yeast is unlikely to cause health problems while nourishing your body with vitamins and minerals. Talk to your doctor to see if adding it to your diet meets your nutrition goals.
Health Benefits of Nutritional Yeast
Nutritional yeast is a great source of vitamins and minerals. It also contains all nine essential amino acids, making it a complete protein such as those found in animal products.
Complete proteins are important nutrients that assist functions such as tissue repair and nutrient absorption. They may also prevent muscle loss.
Other potential health benefits of nutritional yeast include:
Heart health
The fiber in nutritional yeast, beta-glucan, may reduce cholesterol levels. Nutritional yeast is also a low-glycemic food that contains chromium, a mineral that may help regulate your blood sugar. Maintaining good blood sugar and cholesterol levels lowers your risk for diabetes and heart disease.
Immune system support
Beta-glucan is also believed to strengthen your immune system. One study found that people who consumed nutritional yeast were 25% less likely to catch a cold than those who didn’t. Those who did get sick experienced less severe symptoms and sleeping problems.
Nutritional yeast also contains high amounts of antioxidants, which may have anticancer properties and improve certain immune responses.
Physical recovery
Nutritional yeast may improve your physical recovery after exercising. Studies have found that athletes who consumed yeast products with beta-glucan experienced less post-workout fatigue and better moods than those who didn’t.
Researchers believe yeast restores white blood cells that are lost during exercise. This cell restoration promotes muscle recovery, strengthens the immune system, and reduces inflammation. Nutritional yeast also contains high levels of zinc, a mineral that aids in muscle repair and regeneration.
Fights fatigue
Getting enough vitamin B12 in your diet helps you avoid feeling tired. There is no evidence that vitamin B12 boosts energy in people who get enough of this vitamin in their diet, but the most common sign of deficiency is fatigue.
The B12 content in nutritional yeast can offer several times the amount your body needs, so adding it to your diet could ensure you’re meeting the recommended level.
Along with B12, the other B vitamins in nutritional yeast help convert food to energy. This process helps your body maintain a healthy metabolism and consistent energy levels.
Potential Risks of Nutritional Yeast
Nutritional yeast is considered safe for most people, but it may cause issues for those who are sensitive to yeast products or who take certain medications. Talk to your doctor before using nutritional yeast to avoid potential side effects.
Consider the following risks before adding nutritional yeast to your diet:
Migraines
Yeast products contain tyramine, an amino acid that helps regulate blood pressure. While it’s uncommon, tyramine may trigger headaches in people who experience migraines.
Allergies
People with a sensitivity to yeast products should not eat nutritional yeast. Nutritional yeast may also worsen symptoms in people with inflammatory bowel diseases such as Crohn’s disease.
Digestive issues
Nutritional yeast is an excellent source of fiber. A two-tablespoon serving contains about 20% of your daily intake. However, increasing your fiber consumption too quickly can cause digestive discomfort. It’s best to start with small portions and make sure to drink plenty of water to aid digestion.
Medication interference
The tyramine in nutritional yeast may interact with certain medications, including monoamine oxidase inhibitors used to treat depression, some narcotics that treat severe pain, and antifungal drugs. Nutritional yeast is also not recommended for people taking drugs to treat diabetes.
Certain conditions
Nutritional yeast may make symptoms worse in people with disorders such as:
- Inflammatory bowel disease, including ulcerative colitis and Crohn's disease
- Glaucoma, an eye condition that can make you lose your eyesight
- High blood pressure
Talk to a doctor first before making any changes to your diet.
Nutritional Yeast Recipes
Nutritional yeast can be used in many recipes as a tasty seasoning that you can sprinkle on your food or add to your sauces, snacks, and dressings. It also works well as a thickener for soups.
Foods you can make with nutritional yeast include:
- Vegan mac and cheese
- Vegan cheese sauce
- Roasted balsamic beetroot and shallot tart
- Vegan Waldorf salad
Substitutes for Nutritional Yeast
If you want to add nutritional yeast to your recipe but can't find any, some other food products you can use include:
- Brewer’s yeast
- Parmesan cheese
- Soy sauce
- Yeast extract
- Cashew powder
- Chickpea flour
- Dried mushrooms
Takeaways
Nutritional yeast is packed with nutrients that may be lacking in vegetarian and vegan diets. It is free of gluten, soy, and sugar, which makes it suitable for people with food sensitivities. However, if you are considering making it a regular part of your diet, talk to your doctor first, especially if you have allergies, are taking medications such as antidepressants or antidiabetics, or have health conditions such as glaucoma.
Nutritional Yeast FAQs
How is nutritional yeast different from regular yeast?
Nutritional yeast is different from regular yeast that's used to bake bread or brew beer. Unlike regular yeast, the yeast in nutritional yeast is killed during processing, so you don’t get any living yeast in the final product.
Is nutritional yeast useful for weight management?
Nutritional yeast is low in calories and has protein and fiber, making it a good option for weight management.
Does nutritional yeast go bad?
Nutritional yeast can go bad but can last for up to 2 years.
