Nutritional yeast resembles flakes of goldfish food, but is meant for human consumption. Packed with vitamins and minerals, nutritional yeast adds a rich, cheese-like flavor to soups, sauces and casseroles. Despite its healthful benefits, nutritional yeast may cause gas and bloating in some people, so add it to your diet slowly to determine if it suits your digestion.
Types
Four types of yeast are commonly used for human consumption, and the nomenclature used for these different types can be confusing to consumers. Baker's yeast, often simply called "yeast," is used for baking bread and is not referred to as nutritional yeast. Nutritional yeast includes brewer's yeast as well as primary yeasts grown on whey or molasses, and primary yeast grown on wood pulp, according to the Huntington College of Health Sciences. However, the University of Maryland Medical Center refers solely to the primary yeast grown on whey or molasses as nutritional yeast, and refers to wood-pulp grown yeast, a common food flavoring additive, as torula yeast.
Benefits
Nutritional yeast, particularly the brewer's yeast variety, is rich in B complex vitamins as well as necessary nutritional minerals like chromium and selenium, according to the University of Maryland Medical Center. Nutritional brewer's yeast is also a high-protein food, often used by athletes in blender energy drinks, according to the Huntington College of Health Sciences. Chromium-rich brewer's yeast may improve glucose tolerance, and may aid in weight loss and healthy weight management. Supplementing the diet with nutritional yeast has been shown to counter vitamin B12 deficiency in raw-food vegans who otherwise lacked B12 consumption in their diets, according to a 2000 study published in the "Annals of Nutrition and Metabolism."
Mold Allergy
Since yeast is a type of fungus closely related to molds, individuals with mold allergies may experience a negative reaction consuming nutritional yeast, according to the University of Maryland Medical Center. Symptoms that result from eating foods to which a person is allergic include indigestion and stomach cramps. People with mold allergies should avoid all foods containing large amounts of yeast, according to the Cleveland Clinic. Since nutritional yeast is often used in substantial amounts to thicken and flavor foods, people with mold allergies should avoid foods containing nutritional yeast.
Considerations and Warnings
Nutritional yeast is high in glutamate, a substance similar to monosodium glutamate or MSG that can aggravate migraine headaches and asthma, according to Dr. Hugh Mann. Its glutamate content may also make nutritional yeast mildly addictive. People who have candidiasis or any other yeast infections should avoid nutritional yeast and any other yeast products, according to the University of Utah Health Care. Nutritional yeast can cause flatulence, as well as skin itching.
References
- University of Maryland Medical Center: Mold Allergy
- University of Utah Health Care: Brewer's Yeast
- University of Maryland Medical Center: Brewer's Yeast
- Huntington College of Health Sciences; Nutritional Yeast and Liver; Gene Bruno, MS MHS; 2009
- "BMJ"; Beware of Nutritional Yeast; Hugh Mann; May 2009
- "Annals of Nutrition and Metabolism"; Metabolic Vitamin B12 Status on a Mostly Raw Vegan Diet With Follow-Up Using Tablets, Nutritional Yeast, or Probiotic Supplements; Michael S. Donaldson; August 2000
