Nutritional Yeast Is a Nutritional Powerhouse

By: Epoch Times - Science Posted On: November 29, 2024 View: 111

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Once a vegan pantry staple, nutritional yeast has entered the mainstream and can now be found on the shelves of most well-stocked grocery stores.

While some food trends have their day in the sun and then fade (hello, jello salads), the trend toward more plant-based and whole foods has only grown in recent years. Renewed interest in nutritional yeast fits neatly into this movement.

How It’s Made

Nutritional yeast, or “nooch,” is a deactivated yeast used as a condiment and supplement. It is made from the same type of yeast (Saccharomyces cerevisiae) used to make bread or brew beer, but using a very different process.

Nutritional yeast is grown on a glucose-rich medium such as molasses. Once fermentation is complete, the yeast is washed, pasteurized, and heat-dried, causing both the deactivation (death) of the yeast cells and the release of certain amino acids, including glutamic acid. Glutamic acid gives nutritional yeast the characteristic umami flavor for which it is known.

It can be purchased as golden flakes, granules, or a powder and added to many recipes or sprinkled on foods (like popcorn) wherever its savory, “cheesy” flavor is desired. It owes its popularity to both its nutritional profile and appealing flavor.

Nutritional Powerhouse

Nutritional yeast can be purchased either fortified or unfortified. While unfortified nutritional yeast contains only the nutrients naturally occurring in the yeast cells as they grow, fortification adds a substantial dose of nutrients—particularly B vitamins.

According to the U.S. Department of Agriculture (USDA), 1.5 tablespoons (16 grams) of Red Star nutritional yeast contains 16 percent of the recommended daily value (DV) of fiber, 4 percent of the DV of iron, and 9 percent of the DV of potassium. That amount also supplies 20 percent of the recommended daily value of zinc, a powerful immune-boosting antioxidant.

Nooch also contains amounts meeting or exceeding the DV of several B vitamins, including vitamin B6, thiamine, folate, niacin, and riboflavin, and notably, 130 percent of the recommended DV of vitamin B12, which is primarily found in animal products.

Courtney Pelitera, a registered dietician with Top Nutrition Coaching, told The Epoch Times that nutritional yeast “is one of the very few vegan sources of vitamin B12.”

A 16-gram serving also supplies 8 grams of complete protein. Pelitera explained, “To be a complete protein, a protein source must contain all nine of the essential amino acids that must be obtained from food. There are 20 amino acids in total; however, our body can produce 11 on its own, so only nine of these amino acids must be consumed through food. Lucky for us, nutritional yeast contains all nine essential amino acids.” This makes it a potentially valuable addition to vegan and vegetarian diets.

Other Health Benefits

Research on Saccharomyces cerevisiae-derived yeast suggests it may offer other health benefits. Nutritional yeast contains a type of fiber called beta-glucan, also found in oats and barley.

Oat-derived beta-glucan has been shown to have a cholesterol-lowering effect. Although research on yeast-derived beta-glucan is limited, it’s plausible that it offers a similar benefit.

An eight-week study on 15 obese men with high cholesterol found that supplementation with 15 grams of yeast-derived fiber “significantly reduced” total plasma cholesterol levels. Animal studies have also supported this conclusion.

Any Risks?

Although nutritional yeast packs a nutrient-packed punch, some people may need to approach it cautiously.

Pelitera noted, “The only people who would need to potentially avoid nutritional yeast would be those with sensitivity to yeast products such as IBS (irritable bowel syndrome) or Crohn’s disease. This is something that should be discussed with your individual doctor if it is a concern.”

Overall, she deemed nutritional yeast “a great product for vegans and vegetarians looking for a really nutrient-packed, easy-to-add food.”

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