Looking to upgrade the quality of your diet? Are you trying to get plenty of nutrients without having to use supplements? Can your stomach not handle dairy? Or are you following a plant-based diet? Then you consider adding nutritional yeast into your diet. Though the name itself may seem bizarre, I can assure you that it is a fairly common food, especially amongst vegans, and even omnivores can benefit from it. It’s a great source of nutrients that aren’t always easy to get enough of. But don’t take my word for it. Let’s go over what nutritional yeast is, what the benefits are, and a few ways you can incorporate it into your diet. Plus, I’ll include just a few free recipes from the site that use it! Ready to learn more? Then let’s get started!

Nutritional Yeast 101

Here’s what you need to know about nutritional yeast (or nooch, as vegans like to call it). It’s a culinary ingredient made from a type of yeast known as Saccharomyces Cerevisiae. Now, before you panic that it’s going give you candida, wait just a moment! The species of yeast that is responsible for infections is called Candida Albicans, which acts differently than Cerevisiae. In fact, it helps control other invasive yeasts like Candida. As one study notes, “S. cerevisiae does not produce toxins that are harmful to humans or animals. However, it is capable of producing what are known as ‘killer toxins’ that are fatal to other yeasts. S. cerevisiae is used in food and beverage preparation facilities to control the contamination of fermentation production areas by other kinds of yeasts. Heat-killed Saccharomyces cerevisiae (HKY) is used as a vaccine protects mice against systemic aspergillosis and coccidioidomycosis.”[1]

According to the current research, cerevisiae is “impeccably” safe, only causing adverse side effects when eaten in HUGE amounts and potentially in people with impaired immune function. [1] Only a small number of cases of any side effects have been reported, and these were in certain strains. Yeast has been consumed for thousands of years, whether it was in bread, beer, or the modern “nooch”. Also keep in mind that nutritional yeast is dead yeast that’s been heated up after culturing for some time. The culturing process helps it to produce tons of nutrients, some of which die during after its heated. Still, you can rest easy knowing that you’re not consuming any “live” yeast from nutritional yeast! [2]

The Benefits

Here are the reasons why you might say nutritional yeast is one of those rare superfoods:

Nutrient Powerhouse

It’s important to note that there are two types of nutritional yeast: fortified and non-fortified. The degree of nutrients depends on the brand and their choice to use fortified or non-fortified yeast. Fortified yeast will contain more nutrients than non-fortified

Nutritional yeast contains almost all of the B vitamins (thiamine, riboflavin, niacin, B6, folate)- most notably vitamin B12 (a common deficiency amongst vegans)-, and minerals (selenium, iron, potassium, manganese, molybdenum, zinc). A single tablespoon typically has 34 calories, 3g carbs, 2g fiber (net carb 1g), and 2-5g protein (depending on the brand). As a bonus, the protein itself contains all 9 essential amino acids that we as humans need to get from our food! [3]

Antioxidants

Nutritional yeast contains two antioxidants: selenomethionine(from selenium) and glutathione (aka the “master antioxidant”). Selenomethionine defends our cells from the damaging effects of inflammation and oxidative stress (alcohol, drugs, stress,environmental pollutants, too much unprotected sunlight exposure, etc.). In doing so, it helps to protect us from many diseases, with some research going so far as to believe it could prevent cancer. [4] (A friendly disclaimer: this is just general information; do NOT take this as medical advice!) Glutathione, to put it simply, is one of the most powerful and well-researched antioxidants. It’s a powerful anti-inflammatory and anti-aging friend to have by your side!

Immunity

Aside from its nutrient and antioxidant content, nutritional yeast is also a source of two unique types of carbs- alpha-mannan and beta-glucan. Both act like secret ninjas in the immune system, ambushing foreign invaders in the intestines, attaching to food-borne toxins and keeping them from causing any harm. They also stimulate immune cells and get them to fight even better during infections. Despite the research focusing on animals, they have been given to pigs to prevent infections (from E. coli and Salmonella) and mice to prevent tumor growth. [5] [6]

Cool Fact: Beta-glucan is not just an immune fighter. There’s early research that shows it’s effective at lowering cholesterol (particularly dangerous LDL cholesterol)! [7]

Diets

Many diets can benefit from nutritional yeast. For vegans, its nutty, savory flavor is almost mistaken for cheese that can be used in a variety of recipes, from soups and pasta to casseroles and sauces. If you’re intolerant to or avoiding dairy (as a vegan, omnivore, or even a dairy-free keto dieter!), consider experimenting with nutritional yeast!

Potential Side Effects

Just a heads up that there are just a few side effects that may happen after eating nutritional yeast. First is that it may trigger migraines due to it containing tyramine, a compound coming from the amino acid tyrosine that’s suspected for causing migraines. [8] Second is that it also causes facial flushing due to having a high amount of niacin (one of the B vitamins). However, you’d have to either be really sensitive to niacin or eat a ton of yeast for this to happen. And at the very least the flushing should go away within a couple of hours. [9] Third is that people with inflammatory bowel disease (IBD) and compromised immunity should avoid nutritional yeast. It may trigger an immune response in a body that’s already dealing with an overactive immune system (adding more fuel to the fire). [10]

Fourth and finally is that in some people with sensitive stomachs (like IBS), it may trigger a reaction. The yeast could be negatively interacting with the bacteria down in the gut and cause gas, bloating, and loose stools. [11]

Otherwise, nutritional yeast is generally recognized as safe and appropriate for the majority of people out there. But if you’re unsure, talk to your doctor or go slow with how much you eat at a time. Maybe start with a teaspoon and work your way up to a tablespoon or more over time.

Dig In!

Now it’s time to eat. Here are a few recipes that incorporate nutritional yeast! Try them out and let me know what you think.

Butternut Squash & Asparagus Pasta (WEM)
Crispy Kale Chips Done Two Ways (FM)
Roasted Butternut Squash on Coconut Flour Bread

For more nutritional yeast recipes (as well as how to eat a plant-based diet), try my Shred & Glow Plant Based Meal Plan! Vegans can tweak the ingredients to suit their needs, and nooch is one of the best ingredients they can rely on!

Sources:

[1] http://www.sjkdt.org/article.asp?issn=1319-2442;year=2014;volume=25;issue=6;spage=1266;epage=1269;aulast=Pillai
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4705302/
[3] https://www.healthline.com/nutrition/nutritional-yeast#section2
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073179/
[5] https://www.sciencedirect.com/science/article/abs/pii/S1871141307001369
[6] http://ar.iiarjournals.org/content/31/4/1169.short
[7] https://www.ncbi.nlm.nih.gov/pubmed/19519160
[8] https://www.ncbi.nlm.nih.gov/pubmed/27856296
[9] https://doi.org/10.4065/mcp.2009.0535
[10]  https://www.ncbi.nlm.nih.gov/pubmed/17096175
[11] https://www.healthline.com/nutrition/nutritional-yeast-dangers#2