Nutritional Yeast - Benefits, Recipes, Nutritional Facts

Nutritional Yeast (Nooch) is a good source of Vegan Plant Protein, Vitamin B Complex, Dietary Fiber, Selenium, Zinc and Yeast Glucan. Yeast Glucan in Nutritional Yeast (Nooch) supports healthy digestion. Selenium is a natural antioxidant co-factor, which supports healthy heart function.

Vegans and dairy free folks can enjoy the cheesy flavour of Nutritional Yeast (Nooch) guilt free! Non-vegans can consume it too, as Nutritional Yeast (Nooch) has a lot of health benefits for kids, women, pregnant women, athletes/ bodybuilders/ fitness enthusiasts and for the entire family.

Benefits for women include: almost as much protein as a whole egg, fulfils the iron deficiency (no more anaemia), nutritional yeast (nooch) contains all essential amino acids, promotes healthy hair, skin, and nails, improves metabolism, energy production, and brain function, resultantly reducing PMS.

Benefits for women include high protein intake for vegetarian mothers, rich in iron, may prevent birth defects, boosts immune functions and satisfies the salty cravings.

Benefits for kids include: increase in protein intake and other vital nutrients, makes healthy snacking easier, it’s a super add-on for kids food and makes desserts nutritious.

Benefits for the family include: good source of vitamin B 12, goes along with every recipe, a perfect fit for all diets, low in fat and sodium

Benefits for athletes/ bodybuilders/ fitness enthusiasts: Nutritional Yeast (Nooch) has all the essential amino acids, a low-fat form of protein, perfect combination of all the micronutrients, it has protein as much as an egg and ideal for those with food intolerances

Benefits for health include prevention of nutrient deficiencies, alleviate anaemia, diabetes check, immune boosting, low glycemic index, a healthy heart, strengthens the digestive system, antiviral and antibacterial.

Daily recommended intake – 10 to 15 g (2 to 3 teaspoons)

*Disclaimer: In case of any allergies or comsumption related questions during pregnancy or advice about giving nutritional yeast (nooch) to your kids, kindly consult your medical expert.

Directions for Use: Use like powdered parmesan. Sprinkle on popcorn, pizza, sandwich, roasted veggies or baked potatoes. Add it to salads, soups, stir-fries, hummus, pesto and pasta.

Nutritional Information (Approximate Values)
(Per serving 2 teaspoons = 10 g)

Energy (Kcal) 39.7
Carbohydrate (g) 3.82
Protein (g) 4.5
Sugar (g) 0
Fat (g) 0.6
Trans Fat (g) 0
Cholestrol (mg) 0.00
Saturated Fat (g) 0.2
Dietary fiber (g) 1.4
Thiamin (mg) 0.2
Riboflavin (mg) 0.2
Vitamin B6 (mg) 0.2
Vitamin B12 (mcg) 0.32
Folic acid (mcg) 60
Niacin (mg) 2
Calcium (g) 0.11
Zinc (mg) 2
Iron (mg) 2
Selenium (mcg) 6
Yeast Glucan (g) 0.6

When you hear the word ‘yeast’, it probably conjures up thoughts of some icky fungus that is used in breads and cakes. But in the case of ‘nutritional yeast’, that is far from true. For the uninitiated, nutritional yeast is a food additive that is available in flakes, granules, or a powdered form, and is your new best replacement for cheese. As far as the flavour goes, it has been described as a cheesy, yet nutty and savory taste, often compared to parmesan cheese, or even cheetos dust. Imagine flavouring all your food with cheetos, and yet still staying on track with your diet!

That’s a win-win right there!

So who should use nutritional yeast?

Well anyone and everyone – from paleo and keto enthusiasts, to vegetarians, to the gluten-free fans. But especially the dairy-free folks and the vegans! Because let’s face it, it’s a great replacement for cheese plus added nutrients, minus the calories and fats! With more people turning to veganism as a lifestyle, nutritional yeast is quickly gaining popularity, and for good reason. If you’re a vegan, trying to eat more plant based foods, or surrounded by vegan folk, chances are you’ve heard praises of nutritional yeast or ‘nooch’ (for those who are on first name basis with it). If not, read on to find out why it is becoming the next most important superfood you absolutely need in your kitchen.

By definition, a superfood is “a nutrient-rich food considered to be especially beneficial for health and well-being.” What makes nutritional yeast a superfood, you ask? Well, allow us to tell you about the powerhouse of nutrients packed in just 2 teaspoons of nutritional yeast flakes.

  • It contains only 39.7 calories, 3.82 grams of carbohydrates, and less than 0.6 gram of fat. It’s got no trans fats, and no cholesterol.
  • It is a source of 18 amino acids, making it one of the few vegetarian sources of a complete protein, with 4.5 grams in 2 tsp.
  • Rich in dietary fibre, giving you about 1.4 grams per serving.
  • A great gluten-free option for those with a sensitive gut.
  • It is a rich source of all the B vitamins like riboflavin, thiamine, B6, niacin, and folate, providing nearly 100% of your daily requirement.
  • It contains minerals like copper, magnesium, iron, selenium, zinc, and manganese.
  • It has no added sugars or preservatives.

It’s probably fitting that historically, prisoners of war used nooch as a superfood to provide their bodies with a host of nutrients, as well as to prevent vitamin and mineral deficiencies.

Let’s get into the technicalities for a moment, because it’s important to understand how nutritional yeast is different from regular yeast. While both are from the same species ‘Saccharomyces Cerevisiae’, and both have the word ‘yeast’ in their names, they are very different in their leavening ability and taste, and therefore cannot be substituted for each other in recipes. So don’t make the mistake of using nooch to bake bread, and sprinkling regular yeast over your salad. Yeast is an active form, whereas nooch is inactive – which means the yeast is dead, and no longer has the ability to ferment, or make cakes and breads rise. Nooch is usually grown on molasses, deactivated using heat, and then dried into flakes or a powdered form. Since the name ‘nutritional yeast’ is quite unappetizing, you might have seen it under the alias’ nooch, brufax, or savory yeast flakes. They’re all the same, and all delicious!

All said and done, aside from the amazing taste, nooch is becoming a pantry staple for the health food enthusiasts because of all the health benefits it has to offer. And more importantly, the ‘guilt-free eating’ factor that comes with it. We’ve rounded up some of the best things that just 2 teaspoons of nooch can do to your body.

Boost your immune system
Certain compounds found in nutritional yeast like beta1, 3 glucan, glutathione, trehalose, and mannan, are known to improve immune function, as well as stabilize cholesterol levels. Minerals like zinc, iron, and selenium contribute to tissue and cell repair.
Improves your digestion
People who are lactose intolerant or sensitive, often suffer from diarrhea with the smallest amounts of dairy consumption. Nooch is an amazing dairy-free alternative for all those cheese lovers who have had to give it up due to lactose intolerance. What’s more? Nutritional yeast is known to give relief from symptoms of indigestion and malabsorption.
Easiest way to pack in some plant-protein
Vegans often struggle to get complete proteins through a plant-based diet. Including nutritional yeast in your meals daily will up your protein intake when consumed even in small quantities. Just 2 teaspoons of nooch will give you more protein than an egg white! It contains all 18 amino acids that have a host of benefits like improving energy levels, building muscle, maintaining blood sugar levels and preventing muscle, bone, and tissue damage.
Improves the health of your hair, skin, and nails
Nutritional yeast is one of the richest sources of all the B vitamins, providing nearly 100% of your daily requirement in a one serving. Providing these nutrients to your body daily, have been known to slow down the ageing process, and prevent damage to hair and nails as well.
Great option for those with blood pressure
High blood pressure has become such a common ailment. Anyone who has ever had high blood pressure knows the trauma of eating bland, tasteless, and saltless food. The good news is that nutritional yeast is extremely low in sodium and a small sprinkle on any of your meals will add in so much flavour, that you won’t miss the salt.
Contains anti-bacterial and antiviral properties
Owing to its antiviral and antibacterial properties, it is widely used as a home remedy for common colds, indigestion and a host of other conditions. Yeast has a bad reputation because it is often associated with a terrible fungal yeast infection called candida. Fortunately, nutritional yeast doesn’t fall into that category. In fact nutritional yeast is considered as the good yeast that is known to help fight fungal infections like candida, e.coli, and salmonella.
What is nutritional yeast?
Nutritional yeast is a dairy-free, gluten-free, low calorie, low fat, high protein food additive that is cheesy yet nutty in flavour, similar to parmesan cheese. It is widely used in vegan cooking recipes. It can be bought in the form of flakes, granules, or powder, and is used to enhance the flavour of several dishes.
Is nutritional yeast good for you?
Consuming nutritional yeast has several known benefits such as making your immune system stronger, providing plant-based sources of protein that are dairy and gluten free. It is also rich in innumerable minerals like iron, selenium, magnesium, manganese, and zinc. All the B vitamins are abundant in it, providing nearly 100% of your daily requirement in just 2 teaspoons. Moreover, nutritional yeast is associated with improved hair, skin, and nails, better digestion due to the probiotics in it, and also has antiviral and antibacterial properties.
What is nutritional yeast used for?
There are so many creative and simple way to use nutritional yeast, due to its versatility. Since nutritional yeast has a cheesy taste similar to parmesan, it is mostly used as a dairy-free alternative for cheese. Besides that it can be used to make sauces, thicken gravies, sprinkle over salad, stir fries, pastas, soups, crunchy snackables, and a whole lot of other foods.
What does nutritional yeast taste like?
Nutritional yeast has a savory taste that can be described as cheesy, nutty, and creamy all at the same time. Since it closely resembles parmesan, it is mostly used as a dairy-free alternative for cheese.
Does nutritional yeast contain sugar, artificial colours, or additives?
Though it is grown on sugar cane or beet molasses, there is no sugar in nutritional yeast. There are no additives or food colouring used either. It is also dairy free and gluten free.
Does nutritional yeast cause candida?
Yeast is often times associated with the dreaded fungal infection - candida. However, nutritional yeast is different from regular yeast, as the yeast culture is deactivated, therefore it does not cause candida.
Does nutritional yeast contain MSG?
Nutritional yeast doesn’t in fact contain MSG. The belief that it contains MSG stems from the fact that it has glutamic acid. While glutamic acid is an amino acid, MSG is a synthetically made salt of glutamic acid. It is come to be known that naturally occuring glutamic acids don’t have the same effects on the body as a synthetic MSG compound does. That said, if you are allergic to glutamic acid, it might be advisable to discontinue the use of nutritional yeast.
Can everyone consume nutritional yeast?
Nutritional yeast can be consumed by most people, and suits well for majority diet plans - be it a keto or paleo enthusiast, a lactose or gluten intolerant person, vegetarians, non-vegetarians, and especially vegans. This is because it works as a great source of complete plant-based protein, something that vegans may struggle to get. That said, people with gout should avoid consuming nutritional yeast because it has an abundance of purines, which can cause excess uric acid. Besides that, anyone with an allergy or sensitivity to nutritional yeast should avoid consuming it as well.
How is nutritional yeast made?
Nutritional yeast is made from a single-celled organism called Saccharomyces Cerevisiae, which is grown on sugar cane or beet molasses. The 5-step process begins with growing the yeast with a pure parent culture. It is then cultivated over time by maintaining optimal temperatures, pH balance, and nutrients in a sterile environment. Once the fermentation is complete, it is harvested to concentrate the yeast cells into a liquid form. Then, the liquid may or my not be fortified with certain minerals and vitamins. Finally, the yeast is dried and packaged in the form of flakes, granules, or a powder.
How is nutritional yeast different from baking yeast and brewing yeast?
While all the three types come from the same species - Saccharomyces Cerevisiae, baker's yeast is an active form, and therefore has the ability to ferment and leaven other food products like breads and cakes. On the other hand, brewer’s yeast and nutritional yeast are both inactive forms of the fungus, but are different in taste. Brewer’s yeast has a slight bitterness, while nutritional yeast has a cheesy, nutty flavour to it.
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