Nutritional Yeast: The Versatile and Nutritious Superfood
In this article, we’ll take a closer look at what nutritional yeast is, its nutritional profile, and some of the health benefits it can provide.
What is Nutritional Yeast?
Nutritional yeast is a type of yeast that is grown on molasses or sugar beet and then deactivated through a heating and drying process. This creates a flaky, yellow powder that has a cheesy, nutty flavor, making it a popular ingredient in vegan and vegetarian dishes.
Nutritional yeast is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. It is also a good source of B vitamins, including vitamin B12, which is essential for nerve function and DNA synthesis. This makes nutritional yeast a popular supplement for vegans and vegetarians, who may struggle to get enough of these nutrients from their diet alone.
Nutritional Yeast Nutrition Facts
One tablespoon (5 grams) of nutritional yeast typically contains:
- Calories: 20
- Protein: 2 grams
- Carbohydrates: 2 grams
- Fiber: 1 gram
- Fat: 0.5 grams
- Sodium: 5 milligrams
- Thiamine (B1): 180% of the Daily Value (DV)
- Riboflavin (B2): 160% of the DV
- Niacin (B3): 70% of the DV
- Vitamin B6: 140% of the DV
- Vitamin B12: 40% of the DV
- Folate: 10% of the DV
- Zinc: 6% of the DV
As you can see, nutritional yeast is a rich source of B vitamins, particularly thiamine, riboflavin, and niacin. These vitamins play important roles in energy metabolism and maintaining a healthy nervous system.
Health Benefits of Nutritional Yeast
May Support Immune Function
Nutritional yeast contains beta-glucans, which are complex sugars that can stimulate the immune system. Beta-glucans have been shown to activate immune cells, such as macrophages and natural killer cells, and may help to enhance the body’s defenses against infections and diseases.
1. Promote Healthy Skin and Hair
Nutritional yeast is a good source of biotin, a B vitamin that is essential for healthy skin, hair, and nails. Biotin is involved in the production of keratin, a protein that is the main structural component of our hair, skin, and nails.
2. Support a Healthy Pregnancy
Nutritional yeast is a good source of folate, a B vitamin that is essential for healthy fetal development. Adequate folate intake during pregnancy can help to prevent neural tube defects, which are serious birth defects that affect the brain and spinal cord.
3. Improve Digestive Health
Nutritional yeast is a rich source of dietary fiber, which can help to promote digestive health. Fiber can help to regulate bowel movements, prevent constipation, and promote the growth of healthy gut bacteria.
4. Help to Regulate Blood Sugar Levels
Nutritional yeast is a low glycemic index food, meaning it is digested and absorbed slowly, which can help to regulate blood sugar levels. This makes nutritional yeast a good food choice for people with diabetes or those who are at risk of developing the condition.
How to Use Nutritional Yeast
Nutritional yeast is a than just a supplement – it can be used in a variety of ways to add flavor and nutrition to your meals. Here are a few ideas to get you started:
1. Sprinkle it on Popcorn
Nutritional yeast has a cheesy, savory flavor that makes it a perfect popcorn topping. Simply sprinkle some nutritional yeast over your popcorn and enjoy!
2. Use it as a Cheese Substitute
Because of its cheesy flavor, nutritional yeast can be used as a substitute for cheese in many recipes. Try adding it to pasta dishes, pizza, or salads for a healthy and delicious alternative to cheese.
3. Make Vegan Cheese Sauce
You can also use nutritional yeast to make a vegan cheese sauce. Simply blend together nutritional yeast, cashews, water, lemon juice, and some seasonings like garlic and onion powder to create a creamy and flavorful sauce.
4. Add it to Soups and Stews
Nutritional yeast can add depth and flavor to soups and stews. Try adding it to vegetable soups, chili, or even tomato soup for a richer flavor.
5. Mix it into Eggs
Nutritional yeast can be a great addition to scrambled eggs or omelets. Mix it in with your eggs before cooking for a cheesy and nutritious breakfast.
6. Use it as a Seasoning
Nutritional yeast can be used as a seasoning for a variety of dishes. Try mixing it with some herbs and spices to create a flavorful seasoning blend for roasted vegetables, tofu, or even popcorn.
Conclusion
Nutritional yeast is a versatile and nutritious food that can add flavor and nutrition to a variety of meals. It is a complete protein, a good source of B vitamins, and may provide a range of health benefits, including supporting immune function, promoting healthy skin and hair, and regulating blood sugar levels. Whether you use it as a cheese substitute, seasoning, or in a vegan cheese sauce, nutritional yeast is a delicious and healthy addition to your diet.