Nutritional Yeast: The Superfood for Plant-Based Eaters
If you are a plant-based eater or thinking of transitioning to a vegan diet, you may have heard of nutritional yeast. This versatile and flavorful ingredient has been gaining popularity in the health and wellness world as it packs a powerful nutrient punch while adding a delicious cheesy flavor to your favorite dishes.
What is Nutritional Yeast?
Nutritional yeast is an inactive form of Saccharomyces cerevisiae, a type of yeast that grows on molasses. It is also known as nooch, savory yeast flakes, or vegan cheese powder. Unlike baker’s yeast used in bread-making or brewer’s yeast for beer production, nutritional yeast does not cause fermentation.
Nutritional Yeast Nutrition Profile
Nutritional yeast is low in fat and calories but high in protein, fiber, vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), folate, zinc, iron and selenium. It is also an excellent source of vitamin B12 which can be difficult to obtain from plant-based sources alone.
Just one tablespoon of nutritional yeast contains:
– Calories: 20
– Protein: 2 grams
– Fiber: 1 gram
– Fat: 0.5 grams
– Carbohydrates: 3 grams
Health Benefits of Nutritional Yeast
1. Boosts Immune System Functioning – Zinc present in nutritional yeasts helps boost the immune system by supporting white blood cells’ growth that defends against infections.
2. Promotes Healthy Skin – Vitamin B3 found in nutritional yeasts offers anti-inflammatory properties which help reduce signs associated with skin aging such as dryness or fine lines.
3. Supports Digestive Health – The soluble fiber content present in these superfoods promotes healthy digestion by encouraging beneficial bacteria production within our gut microbiome that assist with food breakdown.
4. Vegan-Friendly Vitamin B12 – Nutritional yeast is an excellent source of vitamin B12, which is typically found in animal products such as dairy and meat. As a result, nutritional yeast has become a staple for vegans and vegetarians who are often deficient in this crucial nutrient.
How to Use Nutritional Yeast
Nutritional yeast can be used as a seasoning or added to various recipes to enhance flavor and nutrition. Here are some easy ways to incorporate it into your diet:
1. Sprinkle on Popcorn – Instead of using butter or salt on popcorn, sprinkle nutritional yeast over the top for an added cheesy taste.
2. Add to Sauces & Gravies – Mix nutritional yeast into sauces or gravies for extra flavor without adding calories from cheese or cream.
3. Toss with Vegetables – Drizzle cooked vegetables with olive oil and add some nooch for a savory twist that adds nutrients too!
4. Make Vegan Cheese Sauce – Blend soaked cashews, water, nutritional yeast flakes, garlic powder and salt in high-speed blender until smooth consistency achieved. This sauce works great as a dip or poured over pasta dishes.
5. Season Salads & Soups – A pinch of nutritional yeasts makes soups more flavorful while boosting their nutritional value! Same goes with salads; nooch adds another dimension of taste without adding any additional fat content like croutons do!
Where to Buy Nutritional Yeast?
Most health food stores carry different brands of nutritional yeast flakes available in bulk sections too! You can also find them online at Amazon.com and ThriveMarket.com among other sites if you prefer shopping from home!
Precautions When Using Nutritional Yeast
Although there are few known side effects associated with consuming moderate amounts of nutritional yeast, it’s important not to go overboard when using this ingredient since excessive consumption may lead to digestive discomforts such as bloating/gas. Also, it’s important to note that people who have Crohn’s disease, celiac disease or gluten sensitivity should avoid nutritional yeast since they may find it hard to digest.
Conclusion
Nutritional yeast is an excellent source of essential nutrients and adds a savory flavor boost to your meals without adding many calories. It is perfect for plant-based eaters looking for a vegan-friendly substitute for cheese or meat sources of protein. So next time you’re in the kitchen, grab some nooch and sprinkle away!
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