What is Nutritional Yeast? Everything You Need To Know
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Nutritional yeast is a type of yeast that is commonly used in cooking as a cheese substitute, but it also has numerous health benefits. In this post, we will discuss the various benefits of nutritional yeast and why you should consider incorporating it into your diet.
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What Is Nutritional Yeast?
Nutritional yeast is a type of deactivated yeast that is used as a food product.
It has gained popularity as a vegan or vegetarian substitute for cheese due to its savoury, cheesy flavour.
Nutritional yeast is a species of yeast that is grown specifically for human consumption.
It’s a complete protein source, containing all nine essential amino acids that our bodies need to function properly.
Additionally, nutritional yeast contains vitamins and minerals, including B vitamins, iron, and zinc.
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Key Nutritional Benefits Of Nutritional Yeast
- Protein: Nutritional yeast is a complete protein, meaning it contains all nine essential amino acids that our bodies need but can’t produce on their own. One serving of nutritional yeast (about two tablespoons) contains around 9 grams of protein.
- Fibre: Nutritional yeast is a good source of dietary fiber, which is important for digestive health. One serving contains around 4 grams of fiber.
- Vitamins: Nutritional yeast is a good source of various B vitamins, including thiamin, riboflavin, niacin, vitamin B6, and folate. These vitamins are essential for energy production, proper nervous system function, and healthy skin, hair, and nails. Some brands also fortify their nutritional yeast with vitamin B12.
- Minerals: Nutritional yeast is a good source of several minerals, including zinc, selenium, and manganese. These minerals are important for immune function, thyroid health, and overall well-being.
Health Benefits Of Nutritional Yeast
Promotes a Healthy Immune System
Nutritional yeast contains beta-glucans, which are complex sugars that have been shown to enhance the immune system. These sugars help to activate immune cells, making them more efficient at fighting off infections and diseases.
Supports Digestive Health
The probiotics found in nutritional yeast can help to improve digestive health. These probiotics are beneficial bacteria that live in our intestines and aid in digestion, absorption of nutrients, and immune function. Consuming nutritional yeast can help to maintain a healthy balance of these bacteria in the gut.
May Help Lower Cholesterol
Studies have shown that the beta-glucans found in nutritional yeast may help to lower cholesterol levels. Beta-glucans can bind to cholesterol in the intestines and prevent its absorption into the bloodstream, leading to lower overall cholesterol levels.
May Help Regulate Blood Sugar Levels
Nutritional yeast is low in carbohydrates and high in protein and fibre, making it an excellent food for regulating blood sugar levels. The high fibre content of nutritional yeast slows down the absorption of glucose in the bloodstream, preventing spikes in blood sugar levels.
Incorporating Nutritional Yeast Into Your Diet
Nutritional yeast can be used in a variety of ways in cooking. It has a nutty, cheesy flavour and can be used as a seasoning on popcorn, roasted vegetables, or pasta dishes.
It can also be used as a substitute for cheese in recipes such as vegan mac and cheese, omelettes or creamy soups.
Final Thoughts
Nutritional yeast is a versatile and nutritious food with numerous health benefits.
Incorporating it into your diet can help to promote a healthy immune system, support digestive health, lower cholesterol levels, and regulate blood sugar levels.
Try incorporating nutritional yeast into your next meal to reap the benefits of this superfood.
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FAQs
Is nutritional yeast suitable for individuals with yeast allergies?
Although nutritional yeast is derived from yeast, it is typically well-tolerated by individuals with yeast allergies. This is because nutritional yeast is made from the deactivated form of yeast, and the proteins responsible for allergic reactions are not present in significant amounts. However, it is always advisable for individuals with specific allergies to consult with a healthcare professional before incorporating nutritional yeast into their diet.
Can nutritional yeast be used as a leavening agent in baking?
No, nutritional yeast cannot be used as a leavening agent in baking. Unlike active yeast, nutritional yeast is deactivated and does not have the ability to ferment or cause dough to rise. If you require a leavening agent in your baking, it is best to use active yeast or other leavening agents such as baking powder or baking soda.
Is nutritional yeast suitable for individuals with celiac disease or gluten intolerance?
Most nutritional yeast products are naturally gluten-free. However, it’s essential to check the packaging or contact the manufacturer to ensure that the product has not come into contact with gluten during processing. Cross-contamination can occur in some cases. If you have celiac disease or a severe gluten intolerance, opt for nutritional yeast products that are specifically labelled as gluten-free to minimize the risk of exposure to gluten.
Can nutritional yeast be used by individuals following a low-sodium diet?
Nutritional yeast is naturally low in sodium, but the exact sodium content may vary between brands. If you are following a low-sodium diet, it’s important to check the nutrition label of the specific nutritional yeast product you are considering. Some brands may add salt during processing, which can increase the sodium content. Look for brands that offer low-sodium or no-salt-added varieties to suit your dietary needs.
Can nutritional yeast be used by individuals with lactose intolerance or dairy allergies?
Yes, nutritional yeast is an excellent alternative for individuals with lactose intolerance or dairy allergies who are seeking a cheesy flavour in their meals. Nutritional yeast provides a natural, plant-based alternative to dairy-based cheese without containing lactose or dairy proteins. It can be used as a substitute in recipes that call for cheese, providing a similar savoury taste and texture.
Are there any potential side effects of consuming nutritional yeast?
For most people, nutritional yeast is safe to consume and does not cause any adverse effects. However, some individuals may experience mild digestive discomfort, such as bloating or gas, when consuming large quantities of nutritional yeast. If you notice any unusual symptoms after incorporating nutritional yeast into your diet, it’s advisable to reduce your intake or consult with a healthcare professional.
Can children consume nutritional yeast?
Nutritional yeast can be safely consumed by children. In fact, it can be a beneficial addition to their diet due to its nutritional content. However, as with any dietary changes, it is advisable to introduce nutritional yeast gradually and monitor your child’s response. If you have concerns or specific dietary restrictions for your child, consult with a paediatrician or registered dietitian before incorporating nutritional yeast into their meals.
How should nutritional yeast be stored?
To maintain the freshness and flavour of nutritional yeast, it is best stored in a cool, dry place, away from direct sunlight and moisture. Some brands may recommend refrigerating nutritional yeast to extend its shelf life, but it’s not necessary. Always check the packaging or consult the manufacturer’s instructions for specific storage recommendations for the nutritional yeast product you have.
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