Nutritional yeast is having a moment. Here’s why

Nutritional yeast’s properties are intriguing food manufacturers, who are increasingly experimenting with it as a functional ingredient for healthy snacks. Photo / Getty Images

Question:

Is there any benefit in eating yeast flakes or drinking activated yeast?

Answer:

The growing interest in plant-based diets has seen nutritional yeast, a cheesy, nutty-tasting cousin to brewer’s yeast, blossom in popularity in recent years. Rich in protein, several minerals and B vitamins, nutritional yeast
has long been a popular option for vegans and vegetarians. Yet its rise may be due to more than just its nutrient content, with its intensely savoury flavour earning fans well beyond the plant-based community.

Nutritional yeast is made from the yeast variety Saccharomyces cerevisiae, the most widely used yeast species in the food industry. Commercially known as baker’s or brewer’s yeast, S cerevisiae has been used for centuries in the production of bread, wine and beer, and is also consumed as a food source.

In its live, or activated, form, the yeast plays a key role in fermentation processes. During breadmaking, it consumes sugars in the dough, producing carbon dioxide and alcohol; the gas causes the dough to rise, while the alcohol evaporates during baking. In brewing and distilling, S cerevisiae ferments carbohydrates from barley, corn, rice, wheat, grapes and potatoes to produce beverages such as beer, wine, whisky, vodka and sake. S cerevisiae is also used in biotechnology and pharmaceuticals: about 20 biopharmaceuticals, including insulin and hepatitis vaccines, are manufactured using it.

Nutritional yeast is a deactivated version of the same yeast species, grown on a nutrient-rich medium such as sugarcane molasses or sugar beet molasses. It is harvested and heated to deactivate the cells before being washed, dried and processed into flakes, granules or powder. Its cheesy, nutty, umami flavour is celebrated by vegans and vegetarians as a staple alternative to parmesan cheese. Nutritional yeast is also a rich source of protein, containing all the essential amino acids along with bioavailable trace minerals such as selenium, zinc, iron, magnesium, chromium, copper, manganese and some B vitamins. Some nutritional yeasts are fortified by manufacturers with vitamin B9 (folate) and B12.

Low in fat and sodium, nutritional yeast is particularly valuable for those focused on reducing their sodium intake. It also contains beta-glucans and mannan fibres found in yeast cell walls, compounds that have attracted interest for their potential effects on immunity and gut health.

From a health perspective, researchers say nutritional yeast is beneficial for vegans, vegetarians, athletes and those recovering from illness, injury or surgery. In particular, it may benefit children on a vegan diet, as it may reduce the risk of deficiencies in zinc and protein – and potentially vitamin B12 if a fortified nutritional yeast is consumed.

Beyond its nutritional value, it can add flavour to foods ranging from soups to popcorn. Its properties are intriguing food manufacturers, who are increasingly experimenting with it as a functional ingredient for healthy snacks.

On the other hand, activated yeast, a live version of S cerevisiae, is sometimes bought directly and consumed. This means the live yeast can continue to ferment and produce gas in the digestive tract, leading to bloating, cramps or stomach pain. Live yeast may also disrupt gut flora.

Essentially, there is little direct nutritional advantage from consuming live yeast, particularly with its potential for digestive distress. In contrast, nutritional yeast has earned its place in the pantry. Rich in nutrients, packed with umami flavour and remarkably versatile, it demonstrates that sometimes the most useful nutrition innovations are not new discoveries at all, but old ingredients viewed in a different light.

Email your nutrition questions to listenerlife@aremedia.co.nz

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