Nutritional Yeast and Veganism: A Perfect Match
If you’re a vegan, you’ve probably heard of nutritional yeast. This unique ingredient is often used as a substitute for cheese in vegan and vegetarian dishes due to its savory, cheesy flavor. But what exactly is nutritional yeast? And why is it so popular among vegans?
What Is Nutritional Yeast?
Nutritional yeast is a deactivated strain of the Saccharomyces cerevisiae fungus that’s grown on molasses or other nutrient-rich mediums. It’s harvested, washed, and then dried out into flakes or powder form. Unlike active yeast used for baking bread, nutritional yeast has no leavening properties.
Nutritional yeast has been around since the 1920s when it was first discovered by scientists searching for a source of vitamin B12. Today, it’s still widely recognized as an excellent source of many essential vitamins and minerals.
Nutritional Yeast Nutrition Facts
One reason that nutritional yeast has become such a staple in vegan diets is because it’s packed with nutrients. Just two tablespoons of nutritional yeast contain:
– 60 calories
– 5 grams of carbohydrates
– 1 gram of fiber
– 9 grams of protein
– No fat or sugar
But perhaps the most significant benefit to using nutritional yeast in your diet comes from its impressive array of vitamins and minerals.
Two tablespoons provide:
– Vitamin B12 – 133% daily value (DV)
– Thiamin (B1) – 80% DV
– Riboflavin (B2) – 40% DV
– Niacin (B3) – 30% DV
– Folate (B9) – 10% DV
– Zinc – 20% DV
– Selenium –10% DV
It’s also rich in other health-promoting compounds like beta-glucan, which may help improve immune function.
Why Is Nutritional Yeast So Popular Among Vegans?
For vegans, nutritional yeast is a must-have ingredient in the kitchen. It’s often used as a cheese substitute or to add flavor and nutrition to soups, stews, and sauces.
One of the biggest reasons for its popularity among vegans is its high levels of vitamin B12. Vitamin B12 is essential for proper nerve function, DNA synthesis, and red blood cell production. Unfortunately, it’s only found naturally in animal-based foods like meat, fish, eggs, and dairy products.
As such, many vegans rely on fortified foods like nutritional yeast to get their daily dose of this crucial vitamin.
But it’s not just about the B12. Nutritional yeast also provides a savory umami flavor that can help replicate the taste of cheese in vegan dishes. This makes it an excellent addition to plant-based macaroni and cheese recipes or sprinkled over popcorn as a healthy snack alternative.
The Benefits Of Using Nutritional Yeast In Your Diet
Aside from being an excellent source of vitamins and minerals that are often lacking in vegan diets – especially vitamin B12 – there are several other benefits to using nutritional yeast in your cooking:
1) Boosts Immune Function: Beta-glucan found in nutritional yeast has been shown to enhance immune function by stimulating white blood cells’ activity.
2) Supports Healthy Pregnancy: Folate (B9) found in nutritional yeast is essential for fetal development during pregnancy.
3) Helps Regulate Blood Sugar Levels: The fiber content of nutritional yeast may help regulate blood sugar levels by slowing down glucose absorption into the bloodstream.
4) Promotes Heart Health: Several studies have linked beta-glucan intake with reduced cholesterol levels – a risk factor for heart disease.
5) May Help Improve Mood: The high levels of B vitamins found in nutritional yeast may help improve mood and reduce symptoms associated with depression and anxiety.
How To Use Nutritional Yeast In Your Cooking
One of the best things about nutritional yeast is its versatility in the kitchen. It can be used to add flavor and nutrition to a wide variety of dishes, including:
– Vegan macaroni and cheese
– Popcorn seasoning
– Salad dressings
– Soups and stews
– Scrambled tofu or eggs substitute
– Roasted vegetables
When using nutritional yeast, it’s essential to store it properly to maintain its freshness. Store it in an airtight container in a cool, dry place away from direct sunlight.
Conclusion
For vegans and vegetarians looking for a way to add more flavor and nutrition to their diets, nutritional yeast is an excellent choice. Not only is it packed with essential vitamins and minerals – including vitamin B12 – but it also provides a savory umami flavor that makes it an excellent cheese substitute.
If you’re new to using nutritional yeast in your cooking, start by adding small amounts (1/4 tsp) at first until you get used to the taste. From there, experiment with different recipes until you find your favorites!
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