All About Nutritional Yeast

All About Nutritional Yeast

Nutritional Yeast

What is Nutritional Yeast?
Nutritional yeast is a deactivated yeast, often a strain of Saccharomyces cerevisiae, that is sold commercially as a food product. Nutritional yeast is the cheesy-tasting cousin to brewer’s and baker’s yeast that has gained popularity in recent years alongside the rising interest in plant-based diets.

Nutritional yeast is sold as flakes, granules or powder and can be found in the spice section or bulk bins of health food stores.

Nutritional yeast is a versatile food that works with nearly any type of diet or eating style. It is naturally low in sodium and calories, as well as fat-free, sugar-free, gluten-free, soy-free and vegan. Due to its cheesy, nutty flavor, nutritional yeast can be added to just about all your meals and snacks for extra protein, vitamins, minerals, and antioxidants.

Health Benefits
Nutritional yeast is a great source of vitamins and minerals. It also contains all nine essential amino acids, making it a complete protein like those found in animal products.

The fiber in nutritional yeast, beta-glucan, may reduce cholesterol levels. Nutritional yeast is also a low-glycemic food that contains chromium, a mineral that may help regulate your blood sugar. Maintaining good blood sugar and cholesterol levels lowers your risk for diabetes and heart disease.

Nutritional yeast also contains high amounts of antioxidants, B12, immune system support and fights fatigue.

Nutrition Information
A 2 tablespoon serving of nutritional yeast contains:
● Calories: 50
● Protein: 8 grams
● Fat: 1 gram
● Carbohydrates: 5 grams
● Fiber: 4 grams
● Sugar: 0 grams

Health Risks
Nutritional yeast is considered safe for most people, but it may cause issues for those who are sensitive to yeast products or who take certain medications. Talk to your doctor before using nutritional yeast to avoid potential side effects. Those who have trouble metabolizing folic acid (synthetic vitamin B9) should read labels carefully and may want to choose unfortified nutritional yeast whenever possible. Yeast products contain tyramine, an amino acid that helps regulate blood pressure. While it’s uncommon, tyramine may trigger headaches in people who experience migraines. Also certain medications, including monoamine oxidase inhibitors used to treat depression, some narcotics that treat severe pain, and antifungal drugs. Nutritional yeast is also not recommended for people taking drugs to treat diabetes. Nutritional yeast may also worsen symptoms in people with inflammatory bowel diseases like Crohn’s disease.

How to Use Nutritional Yeast
Nutritional yeast should be stored in a cool, dark place to preserve its vitamins. It should also be kept tightly sealed to keep moisture out. When properly stored, it can last up to two years

Nutritional yeast is used in the following ways:
● Sprinkled over popcorn or pasta
● Stirred into soups for an umami flavor
● As a “cheese” flavoring in vegan sauces
● As a thickener for soups and sauces
● Added to pet food for extra nutrients.
● Used to create cheese sauce
● Thicken soups and sauces without using flour or make a roux
● Its gluten-free, vegan, soy-free and dairy-free
● It’s not expensive
● Packed with vitamins and minerals like B12, magnesium, B6 and more
● Great popcorn seasoning
● Grind together with cashew and salt to make a great substitute for parmesan cheese
● It’s got “Umami”- 5th category of taste (sweet, sour, salty and bitter)
● Substitute as for salt if you need to cut that down in your food
● It has fiber(4 grams) per serving
● It has 8 grams of protein per serving. A quick way to add more protein to your dish.
● A great way to make Cheesy breadcrumbs with leftover bread (vegan, gluten-free,etc)
● Add a few shakes of nutritional yeast to kale, broccoli and spinach for a cheesy taste or add to make it creamier with heavy cream or non dairy milk
● Two tablespoons is only 60 calories
● Helps recreate comfort foods for dairy-free, gluten-free, keto and vegans

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