Nutritional yeast, commonly known as nooch, is very popular with people who follow a vegetarian or vegan diet. It provides a source of non-animal protein, which contains the nine essential amino acids (which can only be obtained through food, usually from animal protein sources).
It is also widely regarded as a good source of B vitamins, including vitamin B12, another nutrient normally found only in foods of animal origin. Perhaps best of all is that nutritional yeast has a nutty taste, similar to cheese, that can be used as a substitute for cheese in recipes.
This food, which is not of vegetable or animal origin, but rather comes from mushrooms, such as mushrooms, can certainly be an incredible nutritional supplement. In fact, I use it frequently. But you have to be careful when using nutritional yeast, since misconceptions abound, especially in relation to brewer’s yeast.
To make sure you are getting the most benefit from this healthy fungus, here are some essential facts you should know.
- 1 Nutrition Yeast and Beer Yeast Come from Same Yeast
- 2 How Are Nutritional Yeast and Beer Yeast Cultivated?
- 3 The home doctor shares some additional perspectives on the difference between the two yeasts:
- 4 Why Is Nutritional Yeast Beneficial?
- 5 Nutritional Yeast Is Great For Athletes
- 6 A High Quality, Easy to Digest Protein
- 7 The Myth About Nutritional Yeast: Phosphorus Excess
- 8 Excess glutamic acid is removed as a residue, not stored in your body. As reported by the Smithsonian:
- 9 How to Find High Quality Nutritional Yeast?
Nutrition Yeast and Beer Yeast Come from Same Yeast
Both nutritional yeast and beer yeast are a type of yeast called Saccharomyces cerevisiae (S. cerevisiae). S. cerevisiae has many uses. For example, it can be used to make bread, beer or Kombucha tea. In such cases, the yeast is alive, that is, “active.”
The yeast is purchased as a supplement in dry flakes, on the other hand, it is inactivated. This means that it can not be used to brew beer or bread, but you do not have to worry that consuming it could lead to excessive yeast growth or infection in your body.
Traditionally, brewer’s yeast was a by-product of the brewing process (hence its name). Its nutritional contents were more of a last-minute idea, not its main purpose, and its bitter taste had to be removed in order to make it palatable as a nutritional supplement.
Brewer’s yeast was traditionally rich in chromium, an essential mineral that plays a role in the use of insulin and the regulation of blood sugar. However, since brewer’s yeast is currently cultivated through a variety of media and is not usually a by-product of brewery, this assumption can no longer be made.
Also, nutritional yeast is often considered a source rich in vitamin B12, and many vegans rely on it for this purpose. However, not all nutritional yeasts contain vitamin B12 (although it is present in most). In order to know for sure, it is essential to read the label.
How Are Nutritional Yeast and Beer Yeast Cultivated?
Nutritional yeast is usually grown in sugar beets (often GM), sugar beet molasses or sugar cane molasses. Because of this, it is often assumed that it is gluten free.
However, if you follow a gluten-free diet, you should confirm with the manufacturer if the yeast is truly gluten-free, as some yeasts, especially brewer’s yeast, have developed in the form of grains.
Brewer’s yeast could be developed from the same plant derivatives as nutritional yeast; But also, it is sometimes developed from barley or malt to imitate the brewing process.
Regardless of the source, most nutritional yeasts and brewer’s yeasts are known as “mainly grown”, meaning they are grown specifically for use as a supplement.
As mentioned, it is also important to confirm whether or not vitamin B12 is added to nutritional yeast. It is often fortified with vitamin B12 (along with zinc, selenium and other B vitamins), but you will need to read the label to be sure. Brewer’s yeast is not a source rich in vitamin B12.
- Can refer to live S. cerevisiae, to be used for brewing
- Brewer’s yeast (S. cerevisiae) that is inactivated and ground to make supplements
- It can refer to S. cerevisiae, mainly cultivated, which is called brewer’s yeast
Nutritional yeast: S. cerevisiae which is grown mainly for supplementary use (so it has been inactivated and ground), especially in beet or sugar cane products (molasses). Usually, this name implies that vitamin B12 was added. “
Why Is Nutritional Yeast Beneficial?
Nutritional yeast is a unique and rich source of many nutrients, including B vitamins, amino acids, at least 14 minerals and 17 vitamins (it does not include vitamins A, C, and E). It also contains phosphorus, chromium and more. As noted, it is a myth that contains vitamin B12 naturally, however this vitamin is added frequently.
Nutritional yeast also contains 1,3-beta-glucan, trehalose, mannan and glutathione, all of which help to have a healthy immune function.
According to the yeast expert, Dr. Seymour Pomper, nutritional yeast is not only safe to eat, but is also the fourth most herbal mono preparation prescribed in Germany because of its antiviral and antibacterial properties. It may be useful for the following indications:
- Candida infection
- Chronic acne
- Loss of appetite
- Stimulation of the immune system
Nutritional Yeast Is Great For Athletes
Nutritional yeast has been considered an energizing food. In 2013, research published in the British Journal of Nutrition confirmed this, and also found that it could increase post-exercise immunity.
Athletes who consumed per day three-quarters of a teaspoon of a type of fiber found in nutritional yeast had a higher amount of circulating monocytes two hours after intense exercise-in fact, even higher than their Pre-training numbers.
To assess whether this actually translated into fewer illnesses, the researchers tested the yeast nutritional fiber in marathon runners. Compared with placebo, broilers who consumed fiber, halved the number of days they were sick for the next two additional weeks after the race. As reported by Dr. Michael Greger:
“Those runners who were taking the equivalent of a daily spoonful of nutritional yeast reduced their infection rates by half, and they felt better.” They were asked how they felt on a scale of one to ten.
People taking the sugar pills were fine, about four or five, but those who took capsules identical to those found in fiber in nutritional yeast increased to six or seven on the scale. “
A High Quality, Easy to Digest Protein
Nutritional yeast is also a source of high quality protein (71% of its weight) that is easily digested. As explained by Clinical Nutritionist Kimberly Snyder, “Yeast is a unicellular microorganism that feeds on sugar.” She continued: 6
“It needs the same vitamins and amino acids as humans do, however, because nutritional yeast is grown in sugary foods that lack some nutrients, yeast is forced to make its own amino acids and vitamins through reactions Biochemical.
… Nutritional yeast is unique, as it is actually a protein-rich, low-fat and carbohydrate food, and very easy to digest.
Although I am not a believer of filling up with large amounts of protein and I think most people get too many, it can be excellent to get another 5 to 10 grams per day through nutritional yeast – especially if you are active or trying to develop Strength or muscle. “
The Myth About Nutritional Yeast: Phosphorus Excess
Because nutritional yeast has a high phosphorus content, it was sometimes noticed that it could deplete your body of calcium (and some yeast manufacturers add calcium for this reason).
While it is true that an excess of phosphorus can cause an imbalance in the pH of your body that then depletes calcium levels, there is not as much phosphorus in nutritional yeast as to worry. (You are probably more likely to experience this if you drink sodas, which contain phosphoric acid).
However, if you regularly consume a lot of nutritional yeast, you can offset your high levels of phosphorus by consuming it along with naturally rich calcium foods such as kale.
Does the Nutritional Yeast Contains Monosodium Glutamate-Like Compounds?
It has been said that nutritional yeast contains compounds similar to MSG, an excitotoxin that excessively stimulates its cells to the point of damaging them or causing death, causing brain damage.
MSG is free of glutamic acid in about 78%, the same neurotransmitter as your brain, nervous system, eyes, pancreas and other organs used to initiate certain processes in your body.
Yeast is a natural source of umami flavor, or natural glutamic acid (glutamate). This is what gives it its rich and pleasant taste, almost similar to that of the meat. It is also what triggers the fear of the MSG, but this is without foundation.
The glutamic acid found in nutritional yeast is “linked” to other amino acids or proteins. The glutamic acid found in the MSG is not true. When you eat glutamic acid in real foods, your body controls the amount absorbed.
Excess glutamic acid is removed as a residue, not stored in your body. As reported by the Smithsonian:
“The naturally occurring glutamates in food come in intertwined with different chemicals or fiber, which the body is likely to regulate naturally,” explains Amy Cheng Vollmer, Professor of Biology at Swarthmore University.
However, MSGs come without the natural components of foods that help the body regulate glutamic levels … ‘The main issue here is the context, that’s all,’ adds Vollmer.
How to Find High Quality Nutritional Yeast?
Many people opt for nutritional yeast based on their taste and texture, but it is also important to take into account the quality of the product. Unfortunately, there is very little clarity when it comes to the production of nutritional yeast. Therefore, it is very difficult to distinguish the higher quality marks from the lower quality versions. The most important step will be to contact the manufacturer directly and ask questions, including:
- How is yeast cultivated? It should be avoided if grown through transgenic sugar beet or sugar beet molasses. Look for brands that cultivate sugar cane molasses (although there is transgenic sugar cane, it is not widely used) or even better, organic sugar cane molasses.
- Are synthetic vitamins added or produced naturally? Nutritional yeast varies widely in its nutritional content. Some manufacturers add synthetic vitamins at the end of the manufacturing process, while others are produced naturally. Ask manufacturers to explain where the vitamins in your product come from.
- Have you been tested for lead? An independent laboratory analysis of eight nutritional yeast samples showed detectable levels of lead in three of the samples.8
Lead levels were low; Would take six to seven tablespoons of the yeast per day to exceed the maximum allowable dose levels by the State of California’s Office of Environmental Health Risk Assessment (MADL) for the chemicals to cause toxicity Reproductive health.
Even so, it is best to choose a brand that does not have detectable levels of lead, so ask whether the brand you choose is or is not tested regularly, has no detectable levels of lead and has a certificate of laboratory analysis to prove it.