Health

Health Benefits of Nutritional Yeast

Nutritional yeast is a well-known food product often used in vegan dishes. This product gets its name from all the protein, vitamins, minerals, and antioxidants it contains. Research has also shown that the health benefits of nutritional yeast have a broad scope, ranging from lowering bad cholesterol to protecting against extreme damage in your cells. 

Health Benefits


Following are the health benefits of nutritional yeast:

1- Vegan Diet Staple


Nutritional yeast, also called “nooch,” has been used for ages in plant-based cooking, but it is currently experiencing a flood in popularity.

The golden flakes or powder of nutritional yeast are made from a type of enzyme in the same family as baker’s and brewer’s yeast, but there is no live yeast in the final product. 

Usually, yeast cells are produced using sugar, such as beets or molasses. It is then deactivated by using heat, followed by drying and crumbling. The most commonly used form is the fortified nutritional yeast, which contains added nutrients. This gluten-free product adds flavor, color, and cheesiness to various dishes without the need to use dairy. 

2- Rich in Nutrients 


The accurate nutrient levels can vary from brand to brand, but a two-tablespoon serving of the famous Bragg nutritional yeast contains:

  • Just  40 calories.
  • No  fat.
  • 20  mg of sodium (1% of the daily max recommended intake).
  • 3  grams of carbohydrate with 2 grams as fiber (that is 1 gram of net carbs).
  • 5  grams of protein.
  • Significant  amounts of energy-supporting B vitamins.

Nutritional yeast also includes:

  • Over  90% of the daily target for folate.
  • Over  200% for niacin.
  • More  than 400% for both vitamin B6 and riboflavin.
  • Over  500% for thiamin.
  • More  than 600% for vitamin B12. 

Nutritional yeast is a vital source of vitamin B12 for people who follow an entirely plant-based diet because this nutrient is not found in whole, unprocessed plant foods. A study in people who followed a special vegan diet for up to four years showed that the addition of nutritional yeast helped plant-based eaters meet their B12 needs without any deficiencies.

3- Versatile in Nature 


Surprisingly, nutritional yeast has a nutty, cheesy, and umami flavor that many people compare to Parmesan. You can also combine nutritional yeast into smoothies or use it as a nutritious ingredient in sauces, homemade crackers, biscuits, soups, salad dressings, and even desserts, like vegan cheesecake. It is also easily found at your local grocery store. 

Nutritional yeast is versatile in its use, and you can incorporate it into your diet as you wish. 

4- Supports Overall Health


Nutritional yeast is high in protein and B vitamins that support healthy skin, hair, and nails. The fiber content also promotes and regulates gut health. It contains beta-glucan, which is a particular type of fiber known to support immunity and bone density. It may also help in reducing cholesterol, blood pressure and potentially lower the chances of cancerous cells. 

Nutritional yeast is also known to provide antioxidants and smaller vital minerals that include iron, zinc, potassium, and zinc. You should also know that this type of inactive yeast does not promote yeast infections or overgrowth. 

5- Prevents Vitamin B12 Deficiency


Vitamin B12 is a vital nutrient needed for the health of the nervous system, energy metabolism, DNA production, and the production of red blood cells. It is only found naturally in an animal-based diet, so vegans need to supplement their diets with nutritional yeast to avoid becoming deficient. By consuming nutritional yeast, you are less prone to vitamin B12 deficiency while on a vegan diet. 

A research was conducted among 49 vegans that found that taking one tablespoon of fortified nutritional yeats restores their vitamin B12 levels. In this study, the consumed nutritional yeast contains five mcg of vitamin B12 per tablespoon serving, which is slightly more than double the daily suggested quantity for adults. Therefore, incorporating nutritional yeast of fortified varieties into your vegan diet can ensure that all your deficiencies are being met. 

6- Contains Powerful Antioxidants


Your body faces potential cell damages by free radicals daily. Antioxidants from your diet are vital in fighting this damage. They bind these free radicals, which ultimately makes them inactive. Fortunately, nutritional yeast contains the most potent antioxidants: glutathione and selenomethionine. These specific antioxidants defend your cells from damage caused by free radicals and heavy metals, helping your body expel environmental toxins. Therefore, taking antioxidant-rich foods, such as nutritional yeast, fruits, vegetables, and whole grains, can boost antioxidant levels and defend your body against chronic diseases, including heart disease, cancer, and macular degeneration.

These are the health benefits of nutritional yeast. Adding just one tablespoon of this product to your diet can help your pack up on those vitamins and minerals that you may be missing by skipping an animal-based diet. 

It is always better that you consult a nutritionist before consuming anything. Diets have the most impact on your health, and you should not add or take anything out of your regular diet without consulting professionals. If you already do not have a doctor, you can book an appointment with the best nutritionist in Karachi through Marham.

 

Related Articles

Leave a Reply

Back to top button