Nutritional yeast could be one of the tastiest and healthiest ingredients missing from your pantry. Though it is a great food forvegansand vegetarians, all people can gain health benefits from adding it to their diet. We have the what, why and how on nutritional yeast. Read on to see why you should get your hands on this delicious golden dust.Getty Images / vaaseenaaWhat Is Nutritional Yeast?This cheesy-tasting powder is made up of a type of yeast calledSaccharomyces cerevisiae. It can be grown on many types of sugary substances, including molasses and sugar beets. Once the yeast is harvested, it is heated to deactivate it so it doesn’t froth up like active yeast. This dried fungus is then made into a powder, which can be fine or flaky, and—voilà—nutritional yeast is ready to be enjoyed.You’ll also hear nutritional yeast called “brewer’s yeast” and, indeed, it’s the same species of yeast. The type used for brewing beer usually is grown on barley. When brewer’s yeast is sold as a nutritional supplement, it’s been dried and deactivated too. But, if you’re avoiding gluten, stick to nutritional yeast, which hasn’t come into contact with barley. Both yeasts make a great flavoring agent and nutritional supplement for vegans and vegetarians, as one of the few animal-free sources of vitamin B12. Here is thenutritional informationfor 1/4 cup of nutritional yeast:90 calories1g fat10g carbohydrate8g fiber2g sugars16g protein15.6mcg vitamin B12 (260% DV)19.2mg vitamin B6 (960% DV)480mg folate (120% DV)Helps Prevent Anemia in VegansVitamin B12 is a nutrient that is essential for our bodies to make red blood cells, synthesize DNA and support healthy neurological function. This vitamin, also referred to as cobalamin, is found mostly in animal-based foods, such as meat, fish, dairy and eggs. For this reason, longtime vegans can be at risk of vitamin B12deficiency, which can cause anemia, fatigue and, in severe cases, neurological problems.Luckily, unfortified nutritional yeast is a plant-based source of vitamin B12, with 260% of your daily needs in just 1/4 cup. It offers a way for vegans and vegetarians to meet their nutritional needs without animal products. Many products are also fortified with B vitamins and their concentration of vitamin B12 can vary from brand to brand. For instance, Bob’s Red Mill sells nutritional yeast that has up to730% DV vitamin B12per 1/4 cup, almost three times as much as generic brands. Sprinkling this delicious nutty powder on snacks like popcorn throughout the week provides a sufficient amount of vitamin B12 for most people.If you are a vegan, you may want to talk to your doctor or a registered dietitian about a blood test for vitamin B12 and possibly taking a supplement.High in AntioxidantsNutritional yeast is not just for vegans or vegetarians; it boasts a slew of benefits for omnivores as well. One study inFood & Functionfound that nutritional yeast significantly increased antioxidants and fiber when added to foods, especially if the foods were not cooked.Other studieshave found that the specific antioxidants in nutritional yeast have moderate antimicrobial and antibacterial properties.Helps Manage DiabetesFor those who are trying to control their blood sugar, nutritional yeast may be a helpful addition to your diet. A clinical trial published in theInternation Journal of Preventive Medicinelooked into how nutritional yeast can impact the blood sugar of people who have diabetes. After supplementing with 1.8g (about 1.5 teaspoons) of nutritional yeast a day for 12 weeks, they found impressive reductions in long-term blood glucose (also called A1C) and improvements in insulin sensitivity.Helps Alleviate IBSNutritional yeast may help alleviate irritable bowel syndrome, which is one of themost common gut disordersin the U.S. A2015 studyfound that nutritional yeast consumption significantly reduced abdominal pain and discomfort in people with IBS. The daily capsule of a strain ofS. cerevisiaewas also well-tolerated, and didn’t mess with people’s regularity. A meta-analysis in theWorld Journal of Gastroenterologyfound a clinically significant decrease in abdominal pain, discomfort and bloating for those regularly consuming the yeast (500 mg/day for eight weeks). They also found that stool consistency improved. Though it may not be a cure-all for every IBS symptom, the research is promising and may be another reason to add nutritional yeast to your eating pattern. Learn more aboutwhat to eat (and avoid) if you have IBS.How to Use Nutritional YeastFor people who follow a vegan or dairy-free diet, it can be hard to find something to replace that cheesy taste we all love, but nutritional yeast gets pretty darn close. It’s very savory and delivers that umami flavor to plant-based dishes. Most grocery stores have packages of nutritional yeast and some even have it in bulk bins. However, if you can’t find it in stores near you, it can be easily found online.You’ll find plenty of recipes featuring nutritional yeast, but you can also simply add it to dishes you already cook. Here are a few examples of easy ways to work nutritional yeast into your diet:Stir into pasta in place of Parmesan cheeseSprinkle on freshly popped popcornSeason sautéed greens or baked kale chipsAdd to mashed potatoes or cauliflowerCombine with raw nuts and herbs to make a crust for chicken or fish, and bakeStir into soups and stews to deepen flavorCheck out these nutritional yeast recipes for more inspiration:Vegan Pesto Spaghetti Squash with Mushrooms & Sundried TomatoesVegan Mac & CheeseBottom LineNutritional yeast can be a staple part of vegan and vegetarian diets, but that doesn’t mean it’s off-limits for omnivores. From boosting antioxidants in your diet to calming your bowels, nutritional yeast is a healthy swap for traditional cheese flavor.What Exactly Is Vegan Cheese?Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Nutritional yeast could be one of the tastiest and healthiest ingredients missing from your pantry. Though it is a great food forvegansand vegetarians, all people can gain health benefits from adding it to their diet. We have the what, why and how on nutritional yeast. Read on to see why you should get your hands on this delicious golden dust.Getty Images / vaaseenaaWhat Is Nutritional Yeast?This cheesy-tasting powder is made up of a type of yeast calledSaccharomyces cerevisiae. It can be grown on many types of sugary substances, including molasses and sugar beets. Once the yeast is harvested, it is heated to deactivate it so it doesn’t froth up like active yeast. This dried fungus is then made into a powder, which can be fine or flaky, and—voilà—nutritional yeast is ready to be enjoyed.You’ll also hear nutritional yeast called “brewer’s yeast” and, indeed, it’s the same species of yeast. The type used for brewing beer usually is grown on barley. When brewer’s yeast is sold as a nutritional supplement, it’s been dried and deactivated too. But, if you’re avoiding gluten, stick to nutritional yeast, which hasn’t come into contact with barley. Both yeasts make a great flavoring agent and nutritional supplement for vegans and vegetarians, as one of the few animal-free sources of vitamin B12. Here is thenutritional informationfor 1/4 cup of nutritional yeast:90 calories1g fat10g carbohydrate8g fiber2g sugars16g protein15.6mcg vitamin B12 (260% DV)19.2mg vitamin B6 (960% DV)480mg folate (120% DV)Helps Prevent Anemia in VegansVitamin B12 is a nutrient that is essential for our bodies to make red blood cells, synthesize DNA and support healthy neurological function. This vitamin, also referred to as cobalamin, is found mostly in animal-based foods, such as meat, fish, dairy and eggs. For this reason, longtime vegans can be at risk of vitamin B12deficiency, which can cause anemia, fatigue and, in severe cases, neurological problems.Luckily, unfortified nutritional yeast is a plant-based source of vitamin B12, with 260% of your daily needs in just 1/4 cup. It offers a way for vegans and vegetarians to meet their nutritional needs without animal products. Many products are also fortified with B vitamins and their concentration of vitamin B12 can vary from brand to brand. For instance, Bob’s Red Mill sells nutritional yeast that has up to730% DV vitamin B12per 1/4 cup, almost three times as much as generic brands. Sprinkling this delicious nutty powder on snacks like popcorn throughout the week provides a sufficient amount of vitamin B12 for most people.If you are a vegan, you may want to talk to your doctor or a registered dietitian about a blood test for vitamin B12 and possibly taking a supplement.High in AntioxidantsNutritional yeast is not just for vegans or vegetarians; it boasts a slew of benefits for omnivores as well. One study inFood & Functionfound that nutritional yeast significantly increased antioxidants and fiber when added to foods, especially if the foods were not cooked.Other studieshave found that the specific antioxidants in nutritional yeast have moderate antimicrobial and antibacterial properties.Helps Manage DiabetesFor those who are trying to control their blood sugar, nutritional yeast may be a helpful addition to your diet. A clinical trial published in theInternation Journal of Preventive Medicinelooked into how nutritional yeast can impact the blood sugar of people who have diabetes. After supplementing with 1.8g (about 1.5 teaspoons) of nutritional yeast a day for 12 weeks, they found impressive reductions in long-term blood glucose (also called A1C) and improvements in insulin sensitivity.Helps Alleviate IBSNutritional yeast may help alleviate irritable bowel syndrome, which is one of themost common gut disordersin the U.S. A2015 studyfound that nutritional yeast consumption significantly reduced abdominal pain and discomfort in people with IBS. The daily capsule of a strain ofS. cerevisiaewas also well-tolerated, and didn’t mess with people’s regularity. A meta-analysis in theWorld Journal of Gastroenterologyfound a clinically significant decrease in abdominal pain, discomfort and bloating for those regularly consuming the yeast (500 mg/day for eight weeks). They also found that stool consistency improved. Though it may not be a cure-all for every IBS symptom, the research is promising and may be another reason to add nutritional yeast to your eating pattern. Learn more aboutwhat to eat (and avoid) if you have IBS.How to Use Nutritional YeastFor people who follow a vegan or dairy-free diet, it can be hard to find something to replace that cheesy taste we all love, but nutritional yeast gets pretty darn close. It’s very savory and delivers that umami flavor to plant-based dishes. Most grocery stores have packages of nutritional yeast and some even have it in bulk bins. However, if you can’t find it in stores near you, it can be easily found online.You’ll find plenty of recipes featuring nutritional yeast, but you can also simply add it to dishes you already cook. Here are a few examples of easy ways to work nutritional yeast into your diet:Stir into pasta in place of Parmesan cheeseSprinkle on freshly popped popcornSeason sautéed greens or baked kale chipsAdd to mashed potatoes or cauliflowerCombine with raw nuts and herbs to make a crust for chicken or fish, and bakeStir into soups and stews to deepen flavorCheck out these nutritional yeast recipes for more inspiration:Vegan Pesto Spaghetti Squash with Mushrooms & Sundried TomatoesVegan Mac & CheeseBottom LineNutritional yeast can be a staple part of vegan and vegetarian diets, but that doesn’t mean it’s off-limits for omnivores. From boosting antioxidants in your diet to calming your bowels, nutritional yeast is a healthy swap for traditional cheese flavor.What Exactly Is Vegan Cheese?
Nutritional yeast could be one of the tastiest and healthiest ingredients missing from your pantry. Though it is a great food forvegansand vegetarians, all people can gain health benefits from adding it to their diet. We have the what, why and how on nutritional yeast. Read on to see why you should get your hands on this delicious golden dust.
Getty Images / vaaseenaa
What Is Nutritional Yeast?
This cheesy-tasting powder is made up of a type of yeast calledSaccharomyces cerevisiae. It can be grown on many types of sugary substances, including molasses and sugar beets. Once the yeast is harvested, it is heated to deactivate it so it doesn’t froth up like active yeast. This dried fungus is then made into a powder, which can be fine or flaky, and—voilà—nutritional yeast is ready to be enjoyed.
You’ll also hear nutritional yeast called “brewer’s yeast” and, indeed, it’s the same species of yeast. The type used for brewing beer usually is grown on barley. When brewer’s yeast is sold as a nutritional supplement, it’s been dried and deactivated too. But, if you’re avoiding gluten, stick to nutritional yeast, which hasn’t come into contact with barley. Both yeasts make a great flavoring agent and nutritional supplement for vegans and vegetarians, as one of the few animal-free sources of vitamin B12. Here is thenutritional informationfor 1/4 cup of nutritional yeast:
Helps Prevent Anemia in Vegans
Vitamin B12 is a nutrient that is essential for our bodies to make red blood cells, synthesize DNA and support healthy neurological function. This vitamin, also referred to as cobalamin, is found mostly in animal-based foods, such as meat, fish, dairy and eggs. For this reason, longtime vegans can be at risk of vitamin B12deficiency, which can cause anemia, fatigue and, in severe cases, neurological problems.
Luckily, unfortified nutritional yeast is a plant-based source of vitamin B12, with 260% of your daily needs in just 1/4 cup. It offers a way for vegans and vegetarians to meet their nutritional needs without animal products. Many products are also fortified with B vitamins and their concentration of vitamin B12 can vary from brand to brand. For instance, Bob’s Red Mill sells nutritional yeast that has up to730% DV vitamin B12per 1/4 cup, almost three times as much as generic brands. Sprinkling this delicious nutty powder on snacks like popcorn throughout the week provides a sufficient amount of vitamin B12 for most people.
If you are a vegan, you may want to talk to your doctor or a registered dietitian about a blood test for vitamin B12 and possibly taking a supplement.
High in Antioxidants
Nutritional yeast is not just for vegans or vegetarians; it boasts a slew of benefits for omnivores as well. One study inFood & Functionfound that nutritional yeast significantly increased antioxidants and fiber when added to foods, especially if the foods were not cooked.Other studieshave found that the specific antioxidants in nutritional yeast have moderate antimicrobial and antibacterial properties.
Helps Manage Diabetes
For those who are trying to control their blood sugar, nutritional yeast may be a helpful addition to your diet. A clinical trial published in theInternation Journal of Preventive Medicinelooked into how nutritional yeast can impact the blood sugar of people who have diabetes. After supplementing with 1.8g (about 1.5 teaspoons) of nutritional yeast a day for 12 weeks, they found impressive reductions in long-term blood glucose (also called A1C) and improvements in insulin sensitivity.
Helps Alleviate IBS
Nutritional yeast may help alleviate irritable bowel syndrome, which is one of themost common gut disordersin the U.S. A2015 studyfound that nutritional yeast consumption significantly reduced abdominal pain and discomfort in people with IBS. The daily capsule of a strain ofS. cerevisiaewas also well-tolerated, and didn’t mess with people’s regularity. A meta-analysis in theWorld Journal of Gastroenterologyfound a clinically significant decrease in abdominal pain, discomfort and bloating for those regularly consuming the yeast (500 mg/day for eight weeks). They also found that stool consistency improved. Though it may not be a cure-all for every IBS symptom, the research is promising and may be another reason to add nutritional yeast to your eating pattern. Learn more aboutwhat to eat (and avoid) if you have IBS.
How to Use Nutritional Yeast
For people who follow a vegan or dairy-free diet, it can be hard to find something to replace that cheesy taste we all love, but nutritional yeast gets pretty darn close. It’s very savory and delivers that umami flavor to plant-based dishes. Most grocery stores have packages of nutritional yeast and some even have it in bulk bins. However, if you can’t find it in stores near you, it can be easily found online.
You’ll find plenty of recipes featuring nutritional yeast, but you can also simply add it to dishes you already cook. Here are a few examples of easy ways to work nutritional yeast into your diet:
Check out these nutritional yeast recipes for more inspiration:
Bottom Line
Nutritional yeast can be a staple part of vegan and vegetarian diets, but that doesn’t mean it’s off-limits for omnivores. From boosting antioxidants in your diet to calming your bowels, nutritional yeast is a healthy swap for traditional cheese flavor.
What Exactly Is Vegan Cheese?
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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