We’ve been asked about nutritional yeast and what its health benefits are. It is important to note that it also has contraindications and side effects, but first we will begin to address the subject with the following question: What is nutritional yeast?
Nutritional yeast is a deactivated form of yeast (after it’s exposed to heat) that can provide an impressive amount of necessary vitamins and nutrients when added to certain foods.
In some forms, nutritional yeast is sold in the form of yellow flakes, although it is also widely available in powdered form. Today, nutritional yeast is most often found in vegan replacements for cheese, though it’s also used as a condiment for people on that particular diet.
The flavor of nutritional yeast is slightly nutty, tart, salty, and creamy, making it a suitable substitute for cheese in many recipes.
Nutritional yeast is also gluten-free and can be fortified with other vitamins and nutrients, such as vitamin B12, to make it even more beneficial for those who follow a vegetarian or vegan diet. In those particular diets, certain vitamin deficiencies are common, so the use of this yeast works as an easy and delicious alternative to nutritional supplements.
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nutritional properties
In terms of nutritional facts for nutritional yeast, it will vary by manufacturer, but in general, this form of yeast contains approximately 30 calories per tablespoon, as well as 2.5 grams of carbohydrates, 80% of which are made up of fiber.
This form of yeast is also a complete protein, meaning it can provide all 9 amino acids that the body cannot make on its own. This is in addition to other B vitamins, and in fortified types of this yeast, you can also get calcium or iron.
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benefits of nutritional yeast
The main benefits of nutritional yeast include the following:
improve your immune system
Boosts digestive health
Ensures a healthy pregnancy
Protects the skin
We are going to discuss them in detail below.
Immune system When your body has enough B vitamins, your metabolism and immune system can function properly, keeping you protected against various pathogens and possible infections.
healthy pregnancy Certain B vitamins, such as folic acid, are incredibly important for a pregnancy healthy. By adding this yeast to your diet, you are significantly reducing your chances of giving birth to a baby with neural tube defects.
nutrient deficiency The main reason people use this form of yeast is to make up for the nutrients they may lose while following a vegetarian or vegan diet. Lack of enough protein, fiber, or vitamins in the diet can have a wide range of unwanted side effects.
Skin care Some of the active ingredients in yeast, including the full range of amino acids the body needs, can help form proteins and other compounds that contribute to the health and appearance of the skin.
hair and nails The amino acids and vitamins of this yeast are also necessary for the formation of proteins that are involved in the production of hair and nailshelping to maintain the look and feel of your new diet.
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How to use nutritional yeast?
As mentioned, one of the most common uses for nutritional yeast is in cheese replacements, as it can create the same creamy, nutty flavor.
However, you can also mix nutritional yeast into soup and pasta, where it works as a spice, or you can bake it into bread or top your salads and popcorn with the powders/flakes. You can also use it as a seasoning for baked vegetables, on tofu, or in your favorite curry mix.
Also know Whey protein: Benefits and contraindications (whey protein)
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nutritional yeast substitute
If you don’t have nutritional yeast on hand, there are a few other viable substitutes, including the following:
Soy sauce
Beer yeast
Beer yeast If you are primarily using this yeast for your B vitamins, particularly vitamin B12, then the yeast from beer it can be an excellent substitute that will maintain your nutrient levels.
Maybe you are interested in knowing What are the benefits and contraindications of beer?
Soy sauce If you want to replace this form of yeast in terms of flavor in a dish, soy sauce can be an odd imitation of the salty taste of this specialized yeast.
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Contraindications and Side Effects of Nutritional Yeast
There are very few known side effects of this yeast as it is a deactivated form of yeast. However, its consumption is not recommended in those people who suffer from repetitive diseases related to fungi (thrushathlete’s foot, vaginal infections, among others).
On the other hand, brewer’s yeast (active form) is linked to gastrointestinal upset in many cases.
Processing nutritional yeast eliminates most of the risk of side effects, but as with any new dietary supplement, proceed with caution. Start by using a small amount and dialing in your body’s behavior. Also, talk to your doctor before adding this to your diet.
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