Nutritional yeast (superfood): properties and benefits

Also known as nooch, nutritional yeast has become a lot of trend among vegetarians and vegans, given that its high content of B vitamins, minerals and amino acids make it an extraordinary complement to enhance all kinds of dishes.

It is a supplement that comes from a fungus and has a salty taste reminiscent of walnuts and is commonly used to emulate the taste of cheese in vegan dishes. It is a supplement that can enrich many salty foods, not only providing extra nutrition but also giving dishes some more intense flavors.

Being such a versatile food, it can be included in smoothies, salads, soups, creams and stews or even to gratin dishes. In today's article we will explain what this interesting superfood consists of and what its properties and benefits are.

• We recommend you read: "14 healthy and easy to prepare vegetarian recipes"

What is nutritional yeast?

Nutritional yeast is a product whose main value is found in its nutritional and flavor properties, as it is a food rich in amino acids, minerals and vitamins of group B

. Golden in color, in the market it is in the form of flakes or powder and its flavor and texture are reminiscent of cheese. You will find it in most natural food stores, although you can also find it in some supermarkets.

It comes from the fungus Saccharomyces cerevisiae, a unicellular organism that basically feeds on sugars. Like any living being, it needs vitamins and amino acids to grow, elements that it produces itself through biochemical reactions. As a result, a yeast is obtained with 70% protein content and a low level of carbohydrates and fat.

It is produced from the fermentation of cane or beet sugar molasses for a week. It is then washed and subjected to a pasteurization and drying procedure that renders it inactive. The drying process takes place below 50-60 ºC in order not to destroy the vitamins and thermosensitive enzymes.

What is the difference between nutritional yeast and brewer's yeast?

Nutritional yeast and beer yeast are very similar in appearance and in some of their nutritional characteristics. In fact, they come from the same fungus, Saccharomyces cerevisiae.

However, brewer's yeast is derived from the fermentation of cereals such as barley or wheat and is a by-product of the brewing industry. For this reason, brewer's yeast tends to have a bitter taste, although many undergo a final process to subtract the original bitter taste. On the other hand, nutritional yeast is manufactured expressly from molasses, so it does not present the characteristic bitterness of brewer's yeast and presents a pleasant cheese flavor.

Although it is common to find on the net a series of cons to prefer nutritional yeast over brewer's yeast, it seems to be an exercise in marketing: there is no scientific backing that addresses all claims about contamination coming from another industrial process (the production of beer). It seems that the only thing that differentiates them is the taste.

The flavor of nutritional yeast is slightly salty and reminiscent of aged cheese and nuts. For this reason, it has become one of the essential ingredients in vegan cuisine.

• To know more: "Brewer's yeast: properties and benefits of this supplement"

Properties of nutritional yeast

Nutritional yeast is highly valued for being very rich in vitamins, minerals and fiber, as well as providing high-value proteins biological and being a very good alternative to cheese for those who are dairy intolerant or those who follow a diet vegan These people usually use them in flakes as a shredded cheese replacement.

It is very rich in vegetable protein since half of its weight is made up of protein and it provides us with 16 different amino acids, among them all the essential ones, those that the human organism cannot produce and therefore must come from the feeding. It also provides glutathione, a peptide that is key to liver detoxification.

It is a great source of vitamins, especially those of group B, an essential complex for the optimal functioning of the body. For example, it has 34 times more B1 than oats and walnuts and it is also rich in B2, B4, B5.

However, this fungus is not capable of producing cobalamin, the famous vitamin B12, so important for the formation of red blood cells. Even so, there are nutritional yeast preparations fortified with this vitamin that are ideal for vegetarians or vegans. When vitamin B12 is added, nutritional yeast can meet between 40% and 100% of your daily requirements.

Regarding its mineral content, nutritional yeast provides us with significant levels of magnesium, chromium, copper, calcium, zinc, iron, and selenium. Since it is not a food and is consumed at the level of a few grams per day, yeast can provide the necessary amount of trace elements, which are lacking in refined and processed foods. In particular, chromium deficiency can be related to diabetes.

Finally, it also provides beta-glucans, a type of soluble and very beneficial fiber that also performs other functions, prevents constipation and benefits the bacteria that make up the intestinal microbiota, among others Benefits.

What are the benefits of nutritional yeast?

Now that we know its properties better, let's see what benefits the intake of this superfood can bring.

1. Add more flavor to your meals

Nutritional yeast is a great option if you want to increase the flavor of your dishes, it also allows you to give a thicker texture to soups, salads and desserts. Similarly, it also allows you to elaborate vegan cheeses.

• We recommend you read: "12 easy-to-make, flavorful appetizers"

2. Great complement for athletes

As we have commented, nutritional yeast contains many proteins, so it can serve as a supplement for high-performance athletes, since it helps to improve the recovery after strenuous exercise, especially for those vegan or vegetarian athletes.

3. Strengthens the immune system

Thanks to the fact that it is an excellent source of B complex vitamins, as well as selenium and zinc. In addition, it also contains beta-glucans which act as immunomodulators and can stimulate the cells of the immune system.

4. Improves digestion

Beta-glucans stimulate the growth of beneficial bacteria and yeast in the colon and can prevent constipation.

5. Helps lower cholesterol

The beta-glucans of nutritional yeast decrease the absorption of cholesterol in the intestine and, therefore, contribute to reduce the levels of cholesterol in the blood. On the other hand, some B vitamins also help regulate cholesterol levels and prevent hardening of the arteries.

6. Helps control blood sugar levels

And if the benefits of beta-glucans were not few, here is the last one: it has been seen that they can help mitigate the oscillations in sugar levels after meals, helping that after eating we do not have high glucose peaks in blood.

Additionally, and as we mentioned previously, nutritional yeast also contains chromium. This mineral helps to enhance the action of insulin and consequently helps regulate blood sugar levels.

7. Helps prevent premature aging

Because it is rich in antioxidants Like glutathione, it can protect the body's cells from free radical damage and prevent premature aging.

8. Helps maintain proper brain function

Being rich in thiamine (B1), riboflavin (B2), niacin (B3), vitamin B6 and folates, it acts as a vitamin complex that provides energy and helps maintain proper brain function. In addition, it helps regulate the sleep cycle.

9. Take care of the skin, nails and hair

A regular consumption of this supplement would help strengthen nails, hair and skin. However, its niacin content (B3) could trigger skin redness.

Contraindications

It is important to know that food supplements such as nutritional yeast should not be taken as a substitute for a healthy and balanced diet. It is necessary to know if our eating habits are satisfying all our needs or if, on the contrary, we have some deficiency. There are no superfoods. Only good add-ons.

For this reason, contacting a nutritionist or doctor to help us change our eating habits can be of great help. In addition, nutritional yeast should be used according to the guidance of a specialist, especially in the case of pregnant or lactating women.

Despite its benefits, the recommended doses for adults should not exceed 2 to 3 tablespoons and these vary according to the type of diet that each one takes. On the other hand, it is necessary to avoid it in:

• People with high uric acidYeast is high in purines, so it is not recommended for gout, arthritis, or other conditions related to high uric acid levels.

• People with hypertension and depressionYeast is high in tyramine which can increase blood pressure. Similarly, it can also interact with certain treatments for depression and cause an increase in pressure.

• People with Crohn's disease, ulcerative colitis and irritable bowel: yeast can cause an outbreak of disease or intestinal transit disorders.

Bibliographic references

• McRorie J. (2015) "Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits". Nutrition Today
• Herrmann W, Geisel J. (2002). "Vegetarian lifestyle and monitoring of vitamin B-12 status". 2002. Clinica Chimica Acta.