Nutritional Yeast – What is it? Do I Want It?
Nutritional yeast, not to be confused with Brewer’s yeast or Active Dry Yeast, is actually a fungus, Saccharomyces cerevisiae. Nutritional yeast is a nutritious supplement commercially available in most health food stores and some mainstream grocery chains. You’ll find it in the form of yellow flakes or powder, and even capsules. It has somewhat of a cheesy/nutty flavor, and is often used in savory vegetarian/vegan/raw food fare. It makes a nice popcorn topping with its yellow color and a flavor that mimics that of butter or cheese (think Parmesan). You can use nutritional yeast on top of pasta, garlic bread, in salads, or stir-fries – it’s quite a flavorful addition to most meals.
So why is nutritional yeast nutritious? It is a relatively decent form of vitamin B12 (usually fortified with B12), which is difficult to obtain from the diet when one is a vegan or on a raw foods diet. It contains protein and other B vitamins, is low in fat and sodium and gluten free. Nutritional yeast contains niacin, folic acid, zinc selenium, and thiamine. Fortified nutritional yeast contains (on average per two tablespoons) 60 calories, 5g carbohydrates, 9 grams protein, 4 grams fiber, which includes beta-1,3 glucan, which may benefit the immune system and help lower LDL cholesterol.
Nutritional yeast contains a naturally occurring amino acid, glutamic acid. Glutamic acid is a neurotransmitter, and is significant in the metabolism of sugars and fats. Glutamic acid assists the transportation of potassium across the blood-brain barrier. It is widely distributed in proteins. When we eat glutamic acid as a naturally occurring (bound) part of whole, unprocessed proteins, it is usually healthful and nourishing. This bound version of glutamic acid usually does not cause problems in people who react to the free glutamic acid in manufactured food, where it is hidden under many names, including monosodium glutamate (MSG), in many ingredient lists.
There are a few studies published in the medical literature that indicate that supplementing with nutritional yeast may benefit the immune system. In one study from the University of Michigan Medical Center (2009) researches found that a nutritional yeast supplement reduced symptoms of allergic rhinitis (hay fever) and congestion. A 2010 study found that supplementation of 500 mg of a nutritional yeast supplement reduced the incidence of colds and flu-like symptoms (during “flu season”) in a small, randomized, 12-week trial, of previously healthy (non-vaccinated [for the flu]) individuals.
Often individuals who have been diagnosed with Candida or are on a Candida diet assume they cannot eat anything with yeast in it. Most nutritional yeast contains only inactive yeast, which cannot grow in the body. This would make it okay, even for individuals with Candida. That being said, one should always consult their physician or nutritionist before supplementing their diet with anything new, especially if you have been previously diagnosed with a health condition or are currently taking prescription medication or other dietary supplements.
September 21, 2011
by Optimum WellnessComments
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