A popular food product, nutritional yeast is often used in vegan cooking. It contains antioxidants, protein, vitamins, and minerals.

It has been shown in some studies to have a wide range of potential health benefits: it may lower cholesterol and protect the body from free radical damage.

In this article, we will explain what nutritional yeast is, what is nutritional yeast used for, and how to use nutritional yeast, as well as review its health benefits.

What is nutritional yeast?

A species known as Saccharomyces cerevisiae, nutritional yeast is the same type of yeast used to brew beer and bake bread.

Although technically made from the same species of yeast, nutritional yeasts, baker’s yeast, and brewer’s yeast are very different products.

Nutritional yeast. Nutritional yeast is a food product used in cooking. It has a nutty, cheesy, or savory flavor. The yeast cells are not alive in the final product; they are killed during manufacturing.

Baker’s yeast. Unlike nutritional yeast, baker’s yeast is purchased alive and killed during cooking. It adds an earthy and yeasty flavor to bread. It is used to leaven bread.

Brewer’s yeast. Used to brew beer, brewer’s yeast can be purchased alive. Although the dead yeast cells leftover from the brewing process have a very bitter taste, they can be consumed as a nutritional supplement.

How nutritional yeast is produced?

Nutritional yeast is produced by growing S. cerevisiae cells for several days on a sugar-rich medium like molasses.

The yeast is deactivated with heat. Then it is harvested, washed, dried, and crumbled. Finally, it is packaged for distribution.

Types of nutritional yeast

There are two different types of nutritional yeast: the fortified and unfortified varieties.

Fortified. This is the most common type available for purchase. Containing synthetic vitamins added during the manufacturing process, fortified nutritional yeast is rich in nutrient content. Vitamins added to the yeast will be reflected in the ingredients list.

Unfortified. Unfortified nutritional yeast has no added vitamins or minerals. It only carries the vitamins and minerals naturally produced by the grown yeast cells.

Nutritional yeast can be found in the bulk bins or spice section of food stores. It comes in the forms of powder, flakes, and granules.

Nutritional yeast is naturally low in calories and sodium; it is also sugar-free, sugar-free, and vegan. And that makes it perfect with nearly any type of eating style or diet.

Nutritional yeast benefits

It is highly nutritious

Nutritional yeast provides significant amounts of B vitamins, protein, and trace minerals.

Fortified varieties have more B vitamins compared to unfortified nutritional yeast due to extra amounts added during manufacturing.

But considering that B vitamins naturally form as the yeast grows, unfortified varieties still provide a moderate amount.

The following are just some of the main nutritional benefits of nutritional yeast:

Nutritional yeast is a complete protein. All nine essential amino acids that you must get from food are present in nutritional yeast. It’s easier for vegans to add high-quality protein to their meals, as a single tablespoon holds 2 grams of protein.

It provides trace minerals. A single tablespoon of nutritional yeast holds 2–30% of the RDI for trace minerals, such as molybdenum, zinc, manganese, and selenium. Trace minerals play important roles in metabolism, gene regulation, immunity, and growth.

It is a good source of B vitamins. A one-tablespoon nutritional yeast holds 30–180% of the RDI for B vitamins. It is especially rich in vitamin B6, vitamin B12, niacin, riboflavin, and thiamine when fortified.

Fortified varieties with higher amounts of added nutrients are perfect to add extra vitamins and minerals to your diet. But you may be less concerned whether or not it is fortified if you are using nutritional yeast only for its flavor.

Note that different brands have different nutritional values, so reading labels is important to find the variety that meets your requirements.

It helps vegans prevent vitamin B12 deficiency

Naturally found in animal products, vitamin B12 is necessary for the creation of red blood cells, energy metabolism, DNA production, and a healthy nervous system.

Vegans must therefore supplement their diet with nutritional yeast to avoid vitamin B12 deficiency.

Consuming 1 tablespoon of fortified nutritional yeast every day has been found in one study in 49 vegans to help restore vitamin B12 levels in those who were deficient.  In this study, a one-tablespoon nutritional yeast contains 5 mcg of vitamin B12.

To ensure adequate amounts of B12 in the product, look for fortified varieties.

It may boost immunity

Nutritional yeast has two main carbohydrates, namely beta-glucan and alpha-mannan.

Adding these carbohydrates to animal feed has been shown in some studies to reduce the frequency of infections from pathogenic bacteria like Salmonella and E. coli. In addition, they also reduced tumor formation in mice.

Alpha-mannan and beta-glucan help protect against infection in many different ways:

• These carbohydrates stimulate immune cells and make them more effective at fighting infection.
• They prevent pathogenic bacteria from binding to the intestine lining.
• They bind to certain types of toxins produced by yeast and lower their negative effects.

Although animal studies are encouraging, further research is necessary to elucidate alpha-mannan and beta-glucan’s effects in humans.

It has powerful antioxidants

Your body is exposed to potential cell damage caused by free radicals every day.

Antioxidants from the diet binds to free radicals and disarms them, thereby helping fight potential damage.

Nutritional yeast has the powerful antioxidants selenomethionine and glutathione, which help protect your cells from damage caused by heavy metals and free radicals. They help your body remove environmental toxins.

Eating antioxidant-rich foods, including whole grains, fruits, vegetables, and nutritional yeast, can help improve antioxidant levels and protect against chronic diseases, including macular degeneration, cancer, and heart disease.

It may reduce cholesterol levels

The beta-glucan found in nutritional yeast may help reduce cholesterol levels.

A study in men with high cholesterol found that those who consumed 15 grams of beta-glucan from yeast every day for a period of eight weeks experienced a 6% reduction of their total cholesterol levels.

Beta-glucan is also present in other foods like seaweed and oats. Research has found that beta-glucan found in oats can significantly reduce cholesterol levels.

While the chemical structure of beta-glucan in yeast is slightly different than that in oats, they are suggested to have similar cholesterol-lowering effects.

However, further research is necessary, as no recent study has investigated the effects of consuming nutritional yeast in its whole form.

Nutritional yeast uses

To preserve its vitamins, nutritional yeast should be kept in a cool, dark place tightly sealed to keep moisture out—it can last up to 2 years when stored properly.

Nutritional yeast can be used in many different ways.

• It can be stirred into soups for a pleasant savory taste.
• It can be sprinkled over pasta or popcorn.
• It can be used as a “cheese” flavoring in vegan sauces.
• It can be used as a thickener for sauces and soups.
• It can be added to pet food for added nutrients.

Although each manufacturer determines the serving sizes of nutritional yeast, they are typically 1 or 2 tablespoons.

Basically, nutritional yeast is safe when consumed in moderation, which is typically up to several tablespoons a day. While it is safe for most people to consume it, anyone who is allergic to it should avoid it.

In addition, those who cannot metabolize folic acid may want to choose unfortified nutritional yeast. Make sure you read labels carefully.

Conclusion

Nutritional yeast provides various potential health benefits. It is a highly nutritious vegan food product that can be used to add extra protein, antioxidants, vitamins, and minerals to meals.

It has also been suggested to help boost immunity, lower immunity, and protect against oxidative damage.

Most people can safely enjoy nutritional yeast in moderation. It can be purchased at your local health food store.