What Is Nutritional Yeast? A Beginner’s Guide
Are you looking to overhaul your lifestyle and boost your health with natural ingredients? Nutritional yeast is a standout choice, standing as a nutrient-dense addition to a wide variety of recipes. What is nutritional yeast? It’s from the same species used to make baker’s yeast, but because it’s deactivated, it can be safely added to food and beverages to bring additional nutrients and extra flavor.
Nutritional yeast is loaded with good stuff—it’s a complete protein, rich in vitamin B12, and high in fiber.
What Is Nutritional Yeast?
Beloved by vegetarians and vegans across the globe, nutritional yeast is a go-to ingredient for those looking for nutrient-rich animal-free products. Affectionately referred to as “nooch”, nutritional yeast is a type of deactivated yeast that is commonly sold as flakes or in powdered form and can be easily incorporated into a wide variety of recipes.
This specific yeast strain is called Saccharomyces cerevisiae. In its active form, it’s better known as baker’s yeast. The difference between the inactive and active varieties of this strain is that nutritional yeast is grown specifically to be harvested, rinsed, and dried. This process might destroy the leavening properties of the yeast, but many valuable nutrients remain.
Nutritional yeast is packed with essential nutrients. It’s a source of complete protein, contains vitamin B12, and has a high fiber content. This makes it perfect for those looking to avoid gluten (yes, nutritional yeast is gluten free), improve gut health, and replace the protein found in meat and dairy products.
Nutritional Yeast vs. Other Types of Yeast
The key difference between nutritional yeast and other types of yeast is that the former lacks leavening power. The harvesting and drying process strips the yeast of its leavening properties, meaning it won’t make your bread rise. It’s also left with a distinct cheesy flavor and nutty flavor, making nutritional yeast a delicious addition to all manner of savory dishes.
Appearance, Texture, and Flavor
Nutritional yeast comes in various forms. It’s commonly sold as flakes, but can also be sold as granules or as a powder. All varieties of nutritional yeast have a light yellow color. The texture varies depending on the type of nutritional yeast you’re using, with larger flakes adding a subtle crunch to your favorite dishes. The flavor profile of nutritional yeast is consistent across the board. All types of nooch have an umami flavor, with many people likening it to cheese. There’s also a distinct nutty character to nutritional yeast.
All types of nooch have a savory flavor that many say tastes like cheese, with a hint of nuttiness, too. It’s super versatile and can be added to all kinds of dishes.
How Is Nutritional Yeast Made?
Nutritional yeast is made by culturing Saccharomyces cerevisiae in tanks of sugar-rich water. After the fermentation process is complete, the yeast is headed to deactivate it. After harvesting, the yeast is dried before it’s crumbled down to produce flakes or granules, or ground to produce powder.
The Fermentation Process
The fermentation process to produce nutritional yeast takes around seven days. Live yeast is placed within fermentation tanks, with consistent temperature and pH levels maintained throughout. Alongside water, oxygen, glucose, and additional nutrients are added to produce an ideal solution for fermentation.
The Deactivation Process
After harvesting, nutritional yeast is turned into a cream-style substance by being passed through a centrifuge. This removes any remnants of the culture solution, while also concentrating the yeast itself. To keep the yeast inactive during this process, the yeast is stored at a low temperature. This nutritional cream is then ready to be pasteurized. During pasteurization, high temperatures help render the yeast inactive for good.
Fortified vs. Unfortified Nutritional Yeast
After pasteurization, nutritional yeast is fortified with things like B12 and other vitamins and minerals. This significantly raises the nutritional properties of the product. This is the main difference between fortified and unfortified nutritional yeast, as the latter only contains the vitamins and minerals produced naturally.
Non-fortified yeast, like LOOV's, means we don’t add synthetic vitamins—just the nutrients naturally found in nutritional yeast. This way, your body absorbs them more easily, just as nature intended.
Types of Nutritional Yeast
Nutritional yeast products can be broadly divided into camps. First, you have unfortified nutritional yeast. This type of yeast contains some vitamins and minerals, but only those that are produced naturally during the fermentation process. With fortified nutritional yeast, you get the added benefit of additional nutrients that are added later.
Nutritional yeast also comes in multiple forms. Flakes are among the most popular and can be readily used as an umami seasoning to add flavor and nutrients to dishes. Granules are ideal for making sauces or adding to things like casseroles, while nutritional yeast powder can be worked into soups, smoothies, shakes, and more.
Why Is Nutritional Yeast Popular?
Nutritional yeast is an essential product for anyone looking to avoid animal products and stick to a purely plant-based diet. Indispensable for vegans and vegetarians, nutritional yeast offers a natural source of B vitamins and other health-enhancing nutrients, which brings countless health benefits.
Unlike other supplements and health foods, nutritional yeast is also recipe-friendly. It can be used as a simple seasoning in flake form, while powdered and granulated nutritional yeast works well with liquid-based recipes. Its umami properties make it the perfect partner for savory dishes, with a versatile flavor profile that will appeal to almost any palate.
Nutritional yeast also goes a long way. Loaded with things like fiber, protein, and B vitamins, you only need a modest serving of nutritional yeast to fortify your dishes with health-boosting nutrients. This makes it an ideal choice for people looking to decrease their portion sizes and take charge of weight management.
FAQs About Nutritional Yeast
Is Nutritional Yeast the Same as Baking Yeast?
Although both varieties of yeast come from the same species, they’re not the same. Nutritional yeast is deactivated, meaning it’s lost its leavening properties. Baking yeast maintains these abilities, meaning you can use it to leaven bread.
Does Nutritional Yeast Naturally Contain B12?
Although nutritional yeast contains a high amount of Vitamin B12, it isn’t a naturally occurring nutrient. Vitamin B12 is only added during the fortification process, along with other nutrients.
How Long Does Nutritional Yeast Last?
Provided that nutritional yeast is kept in an airtight container and away from moisture, it can last as long as two years. If it’s stored any longer than this, the nutritional value of the yeast begins to wane, resulting in lower levels of things like Vitamin B12.
Can Anyone Eat Nutritional Yeast?
Many people can safely consume nutritional yeast without encountering any issues. It’s suitable for lactose-intolerant people looking for a non-dairy alternative, while it’s also a good choice if you’re searching for a gluten-free ingredient. However, some research suggests it may cause immune response issues in people suffering from inflammatory bowel disease.
