Nutritional Yeast: A Complete Guide
Nutritional Yeast: A Complete Guide
Nutritional yeast is a popular food supplement that has gained a lot
of attention in recent years due to its numerous health benefits. It is a
deactivated yeast that is used as a seasoning or flavor enhancer in many dishes, particularly in vegan and vegetarian diets. In this article, we will explore what nutritional yeast is, its nutritional value, the benefits it provides, and how to use it in your daily diet.
What is Nutritional Yeast?
Nutritional yeast is a type of yeast that is grown on molasses and
then deactivated through a heating process. It is a yellowish powder
that has a nutty, cheesy flavor and is commonly used as a seasoning or
flavor enhancer in various dishes. Nutritional yeast is different from
brewer's yeast and baker's yeast as it is not an active yeast and cannot
be used for leavening.
Nutritional Value of Nutritional Yeast
Nutritional yeast is an excellent source of vitamins and minerals,
making it a popular food supplement for vegans and vegetarians. It is
low in fat and calories but high in protein, fiber, and B vitamins. One
tablespoon of nutritional yeast contains:
- 60 calories
- 5 grams of carbohydrates
- 4 grams of fiber
- 9 grams of protein
- 0.5 grams of fat
- 30% of the recommended daily intake of thiamin (vitamin B1)
- 590% of the recommended daily intake of riboflavin (vitamin B2)
- 280% of the recommended daily intake of vitamin B6
- 660% of the recommended daily intake of vitamin B12
- 20% of the recommended daily intake of niacin
- 20% of the recommended daily intake of folic acid
Health Benefits of Nutritional Yeast
Boosts Immune System: Nutritional yeast is rich in beta-glucan, a soluble fiber that helps to boost the immune system. It also contains selenium, zinc, and copper, which are essential for immune function.
Improves Digestion: The fiber content in nutritional yeast helps to
promote healthy digestion and prevent constipation. It also contains
digestive enzymes that aid in the breakdown of food.Promotes Healthy Hair, Skin, and Nails:
Nutritional yeast is rich in B vitamins, which are essential for
healthy hair, skin, and nails. B vitamins help to promote cell growth
and repair, leading to healthy skin, hair, and nails.Supports Healthy Pregnancy: Nutritional yeast is an excellent source of folic acid, which is essential for healthy fetal development during pregnancy. Folic acid helps to prevent birth defects such as neural tube defects.
Helps to Manage Cholesterol: Nutritional yeast contains beta-glucan, a
soluble fiber that helps to lower cholesterol levels in the blood. It
also contains plant sterols that have been shown to reduce cholesterol absorption in the gut.
How to Use Nutritional Yeast in Your Diet
Nutritional yeast can be used in a variety of ways to enhance the
flavor and nutritional value of your meals. Here are some ways to
incorporate nutritional yeast into your diet:
Sprinkle it on top of popcorn or roasted vegetables for a cheesy flavor.
Add it to soups, stews, or sauces for a rich, savory flavor.
Use it as a substitute for cheese in recipes such as macaroni and cheese, pizza, or lasagna.
Mix it with breadcrumbs to create a flavorful coating for baked or fried foods.
Blend it with nuts, seeds, or herbs to make a delicious vegan cheese spread.
Conclusion
Nutritional yeast is a versatile and nutritious food supplement that
can be used to enhance the flavor and nutritional value of your meals.
It is an excellent source of vitamins and minerals, particularly B
vitamins, which are essential for overall health
and wellbeing. Incorporating nutritional yeast into your daily diet is a
simple and delicious way to improve your health and wellbeing.
FAQs
Q1. Is nutritional yeast safe for people with yeast allergies?
A. Nutritional yeast is safe for most people with yeast allergies as it
is a deactivated yeast and does not contain the same proteins that cause
allergic reactions.
Q2. Can nutritional yeast be used as a source of protein for vegans and vegetarians?
A. Yes, nutritional yeast is an excellent source of protein for vegans
and vegetarians. One tablespoon of nutritional yeast contains 9 grams of
protein.
Q3. Is nutritional yeast gluten-free?
A. Yes, nutritional yeast is gluten-free and can be safely consumed by people with celiac disease or gluten intolerance.
Q4. How should nutritional yeast be stored?
A. Nutritional yeast should be stored in a cool, dry place, away from
direct sunlight. It can also be stored in the refrigerator or freezer to
extend its shelf life.
Q5. Can nutritional yeast be used in baking?
A. No, nutritional yeast cannot be used in baking as it isnot an active
yeast and cannot be used for leavening. However, it can be used as a
flavor enhancer in savory baked goods such as bread, crackers, and pizza
crusts.