Manufacturers can grow nutritional yeast on a variety of sources, including blackstrap molasses, whey, and sugar beets. Nutritional yeast is similar to the yeast that people use in baking, but it undergoes a heating and drying process that renders it inactive. Nutritional yeast is dairy-free and usually gluten-free. As a result, it can be a useful supplement for people with food allergies or sensitivities, as well as those on restricted diets.
It is also low in fat and contains no sugar or soy. Nutritional yeast is an excellent source of vitamins , minerals, and high-quality protein. Typically, one-quarter of a cup of nutritional yeast contains :. It also contains vitamin B-3, potassium , calcium , and iron. While some manufacturers fortify nutritional yeast with vitamin B, not all of them do, so it is best to check the label. Vitamin B may help boost energy, as a deficiency of this vitamin can lead to weakness and fatigue. Nutritional yeast can be particularly helpful for vegetarians and vegans if it has added vitamin B, as this vitamin mostly occurs in animal products.
Adults need about 2. Just one-quarter of a cup of nutritional yeast provides more than seven times this amount. Research has shown that S. It may also be helpful in treating diarrhea.
Some research suggests that nutritional yeast can combat brittle nails and hair loss. It may also help reduce acne and improve other common skin problems, particularly in adolescence. While some people believe that nutritional yeast improves glucose sensitivity in people with type 2 diabetes , studies have yet to prove this. Nutritional yeast can also support a healthy pregnancy. The United States Preventive Services Task Force recommend that all women who are planning a pregnancy take — mcg of folic acid a day to prevent congenital abnormalities and support the growth of the fetus.
Manufacturers frequently fortify nutritional yeast with folic acid , which can make it a useful supplement for pregnant women. Some brands of nutritional yeast may contain more than a standard serving of folic acid though, so individuals should consult a doctor before using it as a supplement. Nutritional yeast comes either in the form of flakes or as a powder.
It has a savory, nutty, or cheesy flavor. If you are using nutritional yeast to add extra vitamins and minerals to your diet, look for fortified varieties with higher amounts of added nutrients. If you are using nutritional yeast simply for its flavor, you may be less concerned about whether it is fortified or not.
Vitamin B12 is needed for a healthy nervous system, DNA production, energy metabolism and the creation of red blood cells 5 , 6. Vitamin B12 is only found naturally in animal products, so vegans must supplement their diet to avoid becoming deficient 7 , 8.
Consuming nutritional yeast can be an effective way to prevent vitamin B12 deficiency while on a vegan diet. One study including 49 vegans found that consuming 1 tablespoon of fortified nutritional yeast daily restored vitamin B12 levels in those who were deficient 9. In this study, the nutritional yeast contained 5 mcg of vitamin B12 per tablespoon, which is slightly more than double the daily recommended amount for adults. Vegans should look for fortified varieties of nutritional yeast to ensure that adequate amounts of B12 are in the product.
Antioxidants from the diet help fight this damage by binding to free radicals, ultimately disarming them. Nutritional yeast contains the powerful antioxidants glutathione and selenomethionine 10 , These particular antioxidants protect your cells from damage caused by free radicals and heavy metals and help your body eliminate environmental toxins 12 , Consuming antioxidant-rich foods, such as nutritional yeast, fruits, vegetables and whole grains, can help boost antioxidant levels and defend against chronic diseases, including heart disease, cancer and macular degeneration 14 , Studies show that adding alpha-mannan and beta-glucan to animal feed can reduce the frequency of infections from pathogenic bacteria like E.
Beta-glucan and alpha-mannan help protect against infection in several ways 16 :. While animal studies are promising, further research is needed to determine whether alpha-mannan and beta-glucan have these effects in humans. The beta-glucan found in nutritional yeast may also lower cholesterol. Another study found that mice fed beta-glucan from yeast had significantly lower cholesterol levels after only 10 days Beta-glucan is also found in other foods, such as oats and seaweed Extensive research shows that the beta-glucan from oats can significantly lower cholesterol levels 21 , 22 , 23 , 24 , Although the chemical structure of beta-glucan in oats is slightly different than the structure of beta-glucan in yeast, data suggests that they have similar cholesterol-lowering effects However, no study to date has investigated whether consuming nutritional yeast in its whole form has the same effects.
Further research is needed. Nutritional yeast should be stored in a cool, dark place to preserve its vitamins. It should also be kept tightly sealed to keep moisture out. It would require relatively large amounts of nutritional yeast to exceed the tolerable upper intake levels UL for the various vitamins and minerals it contains. Specifics vary between brands, so always read labels to be sure. While nutritional yeast is safe to consume for most people, anyone who is allergic to yeast should not consume it 27 , Those who have trouble metabolizing folic acid synthetic vitamin B9 should read labels carefully and may want to choose unfortified nutritional yeast whenever possible.
Nutritional yeast is a highly nutritious vegan food product with various potential health benefits. Studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.
Nutritional yeast can be safely enjoyed by most people and purchased at your local health food store. Still, consuming large amounts of niacin may cause facial flushing Furthermore, facial flushing generally only occurs after consuming extremely high doses of niacin — such as mg or more — which can usually only be reached in supplement form Although facial flushing is not dangerous, high doses of niacin can cause other, more dangerous side effects, such as liver failure.
However, this is rare Yeast may trigger an immune response in certain individuals with IBD. Some studies suggest it may worsen symptoms 17 , 18 , Nevertheless, the role of dietary yeast in the development of IBD is still unclear. It has a savory, cheesy flavor and can easily be added to a number of different meals and snacks.
Although nutritional yeast is generally safe for most people, it may cause negative reactions in individuals who are sensitive to it. In large doses, it can cause digestive discomfort or facial flushing due to its high-fiber and niacin content, respectively.
Nutritional yeast may also contain tyramine, which may trigger migraine headaches in some individuals. Nutritional yeast is a highly nutritious vegan food product with a wide range of potential health benefits.
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