Nutritional yeast, also called “nooch,” is a popular vegan food product with a savory, nutty or cheesy flavor. When I first heard the term “nutritional yeast”, I thought it was a product used to bake bread that had some vitamins added to it.
Every now and then I use nutritional yeast in a recipe I get asked questions about it so I figured I need a full blogpost explain what nutritional yeast is, reviews its health benefits, and suggests creative ways to use it.
WHAT IS NUTRITIONAL YEAST?
Nutritional yeast is sold as thin flakes, granules, or powder. You can find it in the spice or condiment section at most grocery stores or in bulk bins of health food stores. It has a pale yellow color and may come packaged in a bag, shaker, or plastic container. It’s low in calories and sodium, dairy-free, soy-free, gluten-free, sugar-free, fat-free and vegan so it fits into a lot of restrictive diets.
HOW IS IT PRODUCED?
To produce nutritional yeast, Saccharomyces. cerevisiae (a type of yeast) cells are grown for several days on a sugar-rich medium, such as molasses. Once the yeast is mature, it is heated up to deactivate the yeast (which inhibits its leavening properties), then it is washed, dried, crumbled and packaged into small flakes.
TYPES OF NUTRITIONAL YEAST
There are two types of nutritional yeast: unfortified and fortified:
- Unfortified: This type doesn’t have any added vitamins or minerals. It only contains the nutrients that are naturally found in the yeast itself.
- Fortified: This type has vitamins added during the manufacturing process to boost nutrient content. Any additional vitamins are included in the ingredient list. Fortified nutritional yeast is the most common type and offers the most benefits. However, it is important to note that different brands have different concentrations and types of nutrients, so read labels closely and adjust the serving size accordingly.
BAKER’S YEAST vs NUTRITIONAL YEAST vs BREWER’S YEAST
Brewer’s, baker’s and nutritional yeasts are technically made from the same species of yeast (Saccharomyces cerevisiae), they are indeed different products.
- Brewer’s yeast: Brewer’s yeast can be purchased alive and is used to brew beer. Darker in color. The dead yeast cells leftover from the brewing process can be consumed as a nutritional supplement but have a very bitter taste. Brewer’s yeast is rich in a complex of vitamins, including vitamin B, chromium, selenium, and protein.
- Baker’s yeast: Baker’s yeast is purchased alive and used to leaven bread. The yeast is killed during cooking but adds an earthy, yeasty flavor to bread.
- Nutritional yeast: This yeast is grown specifically to be used as a food product. The yeast cells are killed during manufacturing and not alive in the final product. It is used in cooking and has a cheesy, nutty or savory flavor.
WHAT ARE THE BENEFITS OF NUTRITIONAL YEAST?
Nutritional yeast gets its name from the nutrients it contains, including protein and a wide array of vitamins, minerals, and antioxidants.
- PROTEIN: It’s a great source of plant-based protein, with all 9 of the essential amino acids (complete protein). 2 Tbsp = 8 grams of protein.
- VITAMIN B12 (COBALAMIN): Most nutritional yeasts are fortified with B12. It’s essential for the production of of red blood cells and nerve health. It’s largely found in animal products so if you follow a vegan or plant-based diet, you may not be getting enough.
- OTHER B VITAMINS: You’ll also find vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine) and B9 (folate). They help to convert food into fuel to keep us energized and while many of them work together they each play their own role in our health as well, from healthy skin and hairs, to working as antioxidants, to their role in mood, sleep and brain health
- MINERALS: Fortified nutritional yeast also includes zinc, selenium, manganese and molybdenum, which are involved in gene regulation, metabolism, growth, and immunity
- ANTIOXIDANTS: Glutathione and Selenomethionine can help protect your cells from damage caused by free radicals and heavy metals and help your body eliminate environmental toxins.
- BETA-GLUCAN (a type of fibre): It may help to lower cholesterol levels, which may benefit heart health. It may also boost the immune system.
WHAT DOES NUTRITIONAL YEAST TASTE LIKE?
It has a nutty, cheesy, salty, umami flavor and is often used to add a cheesy flavor to dairy-free or vegan dishes. Also, it helps to thicken dressings, sauces and soups.
IS NUTRITIONAL YEAST HEALTHY FOR BABIES?
Nutritional yeast is not a common choking hazard and not considered a common allergen. Therefore, it can be a healthy addition to a baby’s diet, especially in families that prefer vegan and vegetarian cooking.
If your baby has a MTHFR genetic mutation, it may be best to avoid nutritional yeast that has been fortified with folic acid, the synthetic form of vitamin B9. The MTHFR mutation causes impaired folic acid metabolism.
HOW DO YOU USE NUTRITIONAL YEAST?
Aside from its many health benefits, nutritional yeast is affordable, easy to use and can be sprinkled on just about anything to produce a delicious nutty, cheesy flavor
It’s versatile and here are some fun ways to use it:
- Add to soups, stews, chili or sauces
- Sprinkle on top of pasta dishes, casseroles, baked potatoes, mixed green salad, and roasted vegetables
- Toss it with homemade fries before baking
- Toss it into a tofu scramble or scramble eggs
- Mix it into mashed potatoes or mashed cauliflower
- Spread toast with olive oil and then sprinkle on top
- Sprinkle over popcorn or kale chips (no popcorn for children under 4)
- Combine with soaked cashews, lemon, garlic, salt, pepper, and water to make vegan cashew cheese sauce
Serving sizes for nutritional yeast depend on the recipe, but you typically use 2–4 teaspoons (5–10 grams).
BOTTOM LINE
Nutritional yeast is a really great versatile food. It’s such a great addition to a variety of healthful dishes and can be added to a variety of snacks and meals while providing a delicious umami flavor! Nutritional yeast is very high in Vitamin B12, a nutrient that of often difficult to find in most adult diets as well as a child’s diet. But remember, not all nutritional yeast is fortified with vitamin B12, so it is important to check the label for ingredients.
Leave A Comment