Nutritional yeast, or inactive yeast, as it is also called, is a still little-known food. It is regarded with suspicion, mostly because of its name: yeast. Even I thought it was funny, although I consider myself an open-minded person who does not shy away from trying new tastes and textures. I was looking for a cheese substitute to use on pizza when I came across nutritional yeast. I did some research and found that this oddity has a parmesan-like taste. I bought a bag of nutritional yeast, put it on pizza and loved it. Since then it has become a staple in my kitchen. What properties it has, why to use it and especially what to use it for I will detail in this article.
What is nutritional yeast
Nutritional yeast is derived from a species of yeast called Saccharomyces cerevisiae, the same one that makes brewer’s yeast and bread yeast. Only that nutritional yeast has a special treatment: it is deactivated before packaging by heating and drying, so that it loses the property to “grow”. Producers can grow nutritional yeast from a variety of sources, including molasses, whey and beet sugar.
It is mainly used as a seasoning, an addition that gives a cheesy flavor to dishes. It is also used for its binding property, replacing eggs in the vegan diet. And last but not least, it is used for the vitamins it contains, along with proteins, fibers and antioxidants.
I won’t list the nutritional yeast nutrients here because they differ from manufacturer to manufacturer. I will say that it has a good amount of essential protein, which we usually only find in animal products. It also has B complex vitamins, potassium, calcium, iron, chromium and other micronutrients.
Nutritional yeast is sold plain or fortified. It is naturally gluten and dairy free, but some manufacturers grow it on a wheat or whey substrate or add wheat flour for vitamins and fiber. These things are usually stated on the label. Let’s read it carefully and buy only those products that have the mention “gluten-free” or as the main ingredient only “nutritional yeast”. Because it is primarily used as a seasoning, for its umami taste, some manufacturers add salt. Vegans use it for vitamin B12 intake. Some claim that B12 exists naturally in nutritional yeast, but the truth is that it is added through the fortification process, along with vitamin B9 (folic acid) and some minerals.
Why use nutritional yeast
First of all, because it’s tasty. No matter how beneficial a food is, if we don’t find a “tasty” way to include it in our food routine, we won’t be able to consume it in the long term. Nutritional yeast enriches the taste of certain dishes (I will elaborate on this below).
It supports the immune system and fights constipation through the intake of beta glucan and fiber. It nourishes the beneficial bacteria in the colon and regulates intestinal transit.
It intervenes in the mechanism of glucose through its chromium content. Regulates glucose and cholesterol and reduces sweet cravings. Thus, it is useful in certain types of diabetes and in obesity. Another spice rich in chromium is cinnamon, which we can sprinkle in puddings, yogurt, even in coffee.
Provides an energy boost through its B vitamin complex.
The benefits are more than what I have listed. First of all, we should remember that nutritional yeast is a tasty, healthy and versatile food-spice that can be used in different recipes.
How to use nutritional yeast
If you do a search on this blog with the keyword “nutritional yeast” you will get over 30 results. Over 30 recipes that contain nutritional yeast.
As I said, nutritional yeast is a versatile food. It can be used for the taste of cheese in plant-based dairy recipes (spreadable creams, butter or ”feta” cheese), as a topping on pizza or even in its crust. It can also be used in drob recipes or meatballs to replace the egg, thus avoiding the indigestible meat-egg combination. In vegetable purees, like this cauliflower puree, for flavor and smoothness. In vegan mayonnaise like this one. In pasta sauces or dips. Even in pretzels. It can be put in omelets, chia roe, liver pate, cream soups or homemade ham.
Who should not use nutritional yeast
People allergic to yeast or mold or those taking antifungal drugs.
In some sources I found warnings for people with irritable bowel, due to the fiber content of the nutritional yeast. But let’s be serious, there are only 3 grams of fiber in one tablespoon of nutritional yeast. It’s a seasoning, not a main ingredient, you can’t use more than one tablespoon per serving.
People with diabetes should be aware that they may need to adjust their medication if they consistently use nutritional yeast.
There is a warning for people who have frequent migraines. They should monitor their consumption and see if it really triggers their migraines.
I also found a warning for people taking medication to treat depression.
Conclusions
If we get past the first impression (what do you mean to put yeast in my omelet?!), nutritional yeast is a food-condiment that should not be missing from our pantry. Aside from the caution for those allergic to yeast, it is safe to consume. It is even a food recommended and accepted in the Autoimmune Protocol (AIP), in the first months of diversification for babies and in the diet of pregnant women.
