Key Highlights: 

• Nutritional yeast is a deactivated form of Saccharomyces cerevisiae, used as a seasoning and dietary supplement. 
• Rich in protein, B vitamins, and trace minerals, offering potential health benefits such as energy boost, immune support, and skin health improvement. 
• Provides high amounts of vitamin B12, making it a great source of vitamin B12 for vegans and vegetarians who might struggle to obtain enough of this essential nutrient. 
• Derived from a species of yeast known as Saccharomyces cerevisiae, nutritional yeast comes in two forms: unfortified and fortified. Fortified is the most common type and offers the most benefits. 
• Can be used in various recipes and dishes as a vegan cheese replacement and flavour enhancer. 

Introduction 

Nutritional yeast is catching on, mainly with people who chose vegan or vegetarian food. This easy-to-use, nutrient-rich seasoning is a tasty way to add vital vitamins, minerals, and proteins to your meals. In this article, we will delve deep into what nutritional yeast is, the nutrients it holds, its potential health benefits, how to use it, and safety concerns. Lastly, we will answer some frequently asked questions regarding this topic. 

What is Nutritional Yeast? 

Nutritional yeast is a  kind of yeast known as Saccharomyces cerevisiae. The same yeast at play in baking and brewing, but the cells are inactive in this form. Nutritional yeast tastes a bit nutty, a bit cheesy, and rather savoury. That makes it a great pick as a seasoning or a nutritious, tasty add-on to many dishes. 

 Facts About Nutritional Yeast 

• Nutritional yeast is an inactive sort of Saccharomyces cerevisiae. 
• It’s known for its nutty, cheese-like flavour.  
• Comes as flakes, granules, or powders. 
• Great source of vitamins, minerals, including B vitamins, trace minerals, and proteins. 
• You can get unfortified or fortified types. 
• Vegans and vegetarians love it for its vitamin B12 content. 

Comparison with Other Types of Yeast 

Other types of yeast have the same root, Saccharomyces cerevisiae, like baker’s yeast and brewer’s yeast. But nutritional yeast is not the same as these yeasts.  

• Baker’s yeast: In bagels and bread; it’s active and gives an earthy, doughy taste. 
• Brewer’s yeast: For beer-making; has a bitter taste and doubles up as a dietary supplement.   
• Nutritional yeast: Inactive yeast cells, grown to be a food product. Tastes nutty, cheesy, and savoury. 

Types of Nutritional Yeast 

As noted, nutritional yeast comes in two sorts: unfortified and fortified. The key difference is in  their vitamin and mineral content.  

• Unfortified nutritional yeast: Holds only vitamins and minerals naturally formed by growing yeast cells. 
• Fortified nutritional yeast: Fortified with additional,  vitamins added during its production process. This boost to nutrient content makes this the most common and beneficial type. 

Nutritional Yeast Nutrients and Potential Health Benefits 

1. Nutritional Profile

There are several stand-out nutrients in nutritional yeast which are as follows.  

• Rich in Vitamin B12 

One prime feature of nutritional yeast is its high vitamin B12 content. Since this is a vital nutrient that keeps blood and nerve cells healthy and aids DNA synthesis, B12 is a must for good health. It also protects against anaemia and increases energy levels. Just 2 teaspoons (5 grams) of fortified nutritional yeast offers 313% of the Daily Value (DV) for B12. That makes it a top source for vegans and vegetarians who might find it hard to hit their daily needs from plant foods alone. 

• Powerful Antioxidants 

Nutritional yeast also has good antioxidant content. Antioxidants are substances that guard cells from harm caused by free radicals and heavy metals, which can cause chronic diseases. Nutritional yeast contains two powerful antioxidants: glutathione and selenomethionine. These compounds protect the body from pollutants and oxidative stress, perhaps reducing the risk of heart disease, cancer, and other long-term illnesses. 

2. Boosting Energy Levels 

Nutritional yeast is rich in B vitamins,  such as B1 (thiamine), B2 (riboflavin),B3 (niacin), and B6. These vitamins are key to changing the food you eat into energy. Adding nutritional yeast to the diet may help maintain steady energy levels all day.  

3. Supporting the Immune System 

Studies suggest that the kind of yeast in nutritional yeast, Saccharomyces cerevisiae, may aid a healthy immune system and even reduce inflammation due to bacterial infections. Nutritional yeast’s germ-fighting and anti-bacterial benefits may shield the body from harmful bacteria and ward off infections.  Additionally, its robust antioxidant content further boosts overall immune function by tackling damaging free radicals and aiding cell repair. More studies should be done to explore this benefit. 

4. Promoting Skin, Hair, and Nail Health 

B vitamins in nutritional yeast, especially biotin and niacin, have been tied to better skin, hair, and nail health. Biotin is key for maintaining skin, hair, and nails healthy, while niacin has been shown to manage acne and other skin issues. Adding nutritional yeast to your meals may lead to healthier skin, fight brittle nails, and reduce hair loss. 

5. Improving Blood Glucose Sensitivity 

While specific studies on nutritional yeast and blood sugar sensitivity are required, initial research shows that eating chromium-enriched yeast (typically in brewer’s yeast) may help lower fasting blood sugar levels and boost insulin sensitivity. Maintaining healthy blood sugar levels is an important step in managing and avoiding type 2 diabetes and other related health issues. 

6. Supporting Healthy Pregnancy 

During pregnancy, good nutrition is vital for the health of the pregnant woman and her unborn child. Fortified nutritional yeast is often a top source of folic acid (vitamin B9), a vital nutrient required for a healthy pregnancy and baby’s growth. Folate aids in avoiding neural tube defects or birth defects affecting the brain, spine, and spinal cord. Often doctors advise women planning a pregnancy to take in enough folate via diet and supplements. That makes fortified nutritional yeast a good option for expecting mothers. However, it’s wise to discuss with your healthcare provider before incorporating anything new if you are pregnant. 

7. Promotes Heart Health 

The beta-glucan content in nutritional yeast has been linked to heart health. Beta-glucan may help lower cholesterol levels, thus reducing heart disease risk. By adding nutritional yeast to the meals, you may boost your overall heart health and help avoid heart disease. Further studies are needed though to corroborate this benefit. 

How to Use Nutritional Yeast? 

Nutritional yeast has a unique flavour and can easily be added to all sorts of recipes. Here are some things to think about when using nutritional yeast: 

1. Taste 

Its nutty, cheesy taste makes nutritional yeast a good seasoning choice for many dishes. It might not taste just like cheese, but its savoury, umami flavours provide a tasty swap for those looking for a healthy or vegan-friendly option. 

2. Common Uses 

Often used as a cheese stand-in in vegan recipes, nutritional yeast is a flexible ingredient that adds taste, texture, and thickness to many dishes. It’s a common pick in recipes for sauces, dressings, and as a topping on popcorn, pasta, and salads. 

3. Meal and Snack Inspiration 

• You can sprinkle it on popcorn, pasta, or salads for a savoury, cheesy twist. 
• You can mix it into risotto or couscous for extra depth and nuttiness. 
• You can make a creamy, dairy-free cheese sauce for macaroni and cheese, or nachos. 
• It can be folded into scrambled eggs or tofu scrambles for a protein boost. 
• You can also add it to your favourite homemade vegetable burgers for added texture and flavour. 
• You can also stir it into your morning smoothie for an extra health kick. 

Side Effects and Safety 

Used in a balanced way, nutritional yeast is safe for most of us to enjoy. But there are a few potential side effects and risks to  be cautious about.  

1. Potential Digestive Side Effects 

Because of its high fiber content, if you start using large amounts of nutritional yeast too quickly, you may suffer abdominal pain or diarrhoea. It’s best to start small and slowly increase your intake. That gives the body a chance to get used to the extra fiber. 

2. Triggers for Headaches and Migraines 

Some people prone to migraines and headaches may find these discomforts are brought on by the tyramine content in nutritional yeast. If you find that headaches or migraines seem to come after eating nutritional yeast, it could be wise to leave it out. 

3. Causes of Facial Flushing 

Eating too much nutritional yeast can cause facial flushing because of its rich niacin (vitamin B3) content. This harmless side effect tends to fade within a few hours but can be avoided by using nutritional yeast in moderation. 

4. Yeast Intolerance and Inflammatory Bowel Disease 

People with yeast intolerance or inflammatory bowel disease (IBD) should tread carefully when using nutritional yeast, as it may trigger symptoms or an immune response. If you have a known yeast intolerance or IBD, it’s best to avoid it.  

5. Cautions for Specific Health Conditions 

If you live with specific medical conditions, like inflammatory bowel disease, glaucoma, high blood pressure, or gout, it might be sensible to avoid nutritional yeast.  

Conclusion 

Nutritional yeast is a flavourful, nutrient-packed seasoning for many meals. It is rich in vitamins, minerals, and proteins that may help boost overall health and well-being. With a wide range of potential health benefits, like raising energy levels, aiding the immune system, and promoting healthy skin, hair, and nails, nutritional yeast is easy to add to a balanced diet. 

If you are trying out vegan options or perhaps an healthier cheese alternative, you may try nutritional yeast. But remember, balance is key, so be alert to any likely side effects and always listen to the body when adding nutritional yeast to your meals. Also if you have specific health conditions like IBD, hypertension, gout, glaucoma etc., it is better to avoid it. Even otherwise it is always advisable to consult your healthcare professional before using it. 

Frequently Asked Questions (FAQs) 

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