Are you a vegan or plant-based dieter ? Or do you like to add a cheesy flavor and aroma to your food? Then you must have heard the name 'nutritional yeast' before. It has now become quite popular in Sri Lanka. So today, let's see what nutritional yeast really is, is it good for our body or not, and what are the things to be careful about if you use it.
Simply put, what is nutritional yeast?
Nutritional yeast is also a type of yeast. To be precise, it is a yeast that is related to the type of yeast that we use to bake bread and make beer. This is scientifically called `(Saccharomyces cerevisiae)`. But there is a big difference. While bread yeast is alive, when nutritional yeast is made, those yeast cells are completely deactivated . That means, there is no live yeast in these golden-colored tablets that we buy in the store.
The specialty of this is that it has a cheese-like, slightly nutty taste and aroma. Also, it is very high in nutritional value . It provides nutrients that vegetarians may be missing. Also, since it does not contain gluten, soy, and sugar, it is a good option for those with various food allergies.
Are there different types of this?
Yes, there are two main types. It is very important to know this if you are buying this.
1. Fortified nutritional yeast: Most of the types on the market fall into this category. During the manufacturing process, vitamins and minerals are added, especially nutrients that vegetarians may be deficient in, such as vitamin B12 .
2. Unfortified nutritional yeast: This type contains only the vitamins and minerals naturally found in yeast cells. Nothing has been added.
So, when you buy this, read the label carefully. If you specifically need a nutrient like vitamin B12, it's very important to look for something like "Fortified with Vitamin B12."
How is the nutritional value of nutritional yeast?
This is truly a nutritional powerhouse. Let's take a look at the nutrition in just a two-tablespoon serving.
| Nutrient | Approximate Amount |
|---|---|
| Calories | 50 |
| Protein | 5 grams |
| Fat | 0 grams |
| Carbohydrates | 3 grams |
| Fiber | 2 grams |
| Sugar | 0 grams |
In addition, it is rich in vitamin B.
Fortified varieties are high in vitamin B12 and folic acid (Folic acid - B9). These are essential for the production and maintenance of DNA and red blood cells in our body.
What are the health benefits of this?
Nutritional yeast is not just a flavoring. It has several benefits for the body.
Helps with heart health
The type of fiber in this is called beta-glucan, which is absorbed by the body.Research has shown that it helps lower cholesterol levels . It is also rich in the mineral chromium, which helps control blood sugar levels . This may help reduce the risk of diabetes and heart disease.
Strengthens the immune system.
That aforementioned beta-glucan also helps strengthen our immune system. One study found that people who consume nutritional yeast are about 25% less likely to catch a cold than the average person. And the antioxidants in it may even have anti-cancer properties.
Helps you recover faster after exercise
This is very good for athletes. It helps reduce muscle pain and fatigue after exercise and improves mental health. The reason for this is that it helps restore white blood cells that are damaged during exercise. Also, it is rich in zinc, which is essential for muscle repair.
Fights against fatigue
If you feel tired and fatigued all the time, one possible cause could be a vitamin B12 deficiency. This condition is especially common among vegetarians. Fortified nutritional yeast can provide you with several times the daily recommended amount of B12. This helps maintain the body's metabolism.
Are there any risks in using this?
While this is safe for most people, it can cause problems for some. So it's important to be aware of these issues as well.
Most importantly: It's best to talk to your doctor before adding anything new to your diet, especially if you have a medical condition or are taking any medications.
| Potential Risk | Description and who should be concerned |
|---|---|
| Migraines | Yeast contains an amino acid called tyramine, which can trigger headaches in some people with migraines. |
| Digestive system problems | This is high in fiber. Eating too much at once can cause bloating and stomach cramps. So start small . Drink plenty of water. |
| Exacerbation of allergies and diseases | It is not suitable for people with yeast allergies. It can also aggravate symptoms in people with inflammatory bowel diseases (IBD) such as Crohn's disease, glaucoma, and high blood pressure. |
| Conflict with medications | Tyramine can interact with medications such as monoamine oxidase inhibitors (MAOIs), some painkillers, and diabetes medications. Therefore, it is important to consult your doctor if you are taking any medications . |
How much can you eat in a day?
There is no specific recommendation for how much is safe. However, adding one or two tablespoons a day to your diet is usually not a problem. It is best to talk to your doctor to determine if this is appropriate for your nutritional needs.
Take-Home Message
- Nutritional yeast is a type of inactive yeast that is highly nutritious. It is especially good for vegetarians.
- When buying, choose a brand that says 'fortified'. That way you'll also get extra nutrients like vitamin B12.
- This can be beneficial for the heart, immunity, and body strength.
- When you start adding it to your diet, start with a small amount , like a teaspoon per day.
- If you have a medical condition such as Crohn's disease, glaucoma, high blood pressure, or are taking medication for depression or diabetes, be sure to consult your doctor before using this .
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