I have long been confused by nutritional yeast. And just so you know, I still am a bit. 
I am hoping that between all of us, we may sort it out.
What Is Nutritional Yeast?
Nutritional yeast is a dried single-celled fungi. According to Sundance Natural Foods (Eugene, OR) it is present in the air around us and on fruits and grains. This strain of yeast multiplies as it feeds on various types of sugar, converting the sugars into alcohol. Next, the producers pasteurize the yeast to kill it. And that is good, otherwise it would continue to grow in your intestines and absorb the B vitamins that your body needs.
Why Eat Nutritional Yeast?
Nutritional yeast is an excellent source of B-complex vitamins, 18 amino acids and 15 minerals, particularly chromium. Chromium is very important in the regulation of blood sugar — certainly beneficial for diabetics and people who struggle with low blood sugar.
Depending on whose writings you read, nutritional yeast may or may not be a good source of Vitamin B-12, typically only found in animal foods. Some nutritional yeasts are fortified with Vitamin B-12.
Commercial Nutritional Yeast v. Natural Nutritional Yeast
The best kind of nutritional yeast starts with a non-GMO strain, which is fed on mineral-enriched molasses. The pasteurization takes place at low temperatures without chemical processing.
Unfortunately, according to Sally Fallon in Nourishing Traditions, most commercial brands of nutritional yeast “contain high levels of MSG — formed during high-temperature and chemical processing from the glutamic acid naturally present in the yeast.” She points out that light-yellow colored yeast that dissolves easily is most likely processed at low temperatures.
Not Brewer’s Yeast
Nutritional yeast is not the same as Brewer’s Yeast, which is a by-product of beer-making.
Does Not Contribute to Candida Overgrowth
Since it is not alive, nor does it feed on refined carbohydrates (as does candida), nutritional yeast will not contribute to a candida yeast overgrowth.
Uses for Nutritional Yeast
- Sprinkle on salads
- Add to salad dressings
- Add to sauces and broths for a “cheezy” flavor
Still Some Confusion
Here’s where I am not completely settled.
- The “mineral-enriched” molasses. How natural can this be?
- Whether or not nutritional yeast is a source of Vitamin B-12. Since the answer is not clear, this gives me and my family another reason to keep eating meat.
What do you think? Do you eat nutritional yeast? Will you continue or possibly stop now? What confuses you?
References: Sundance Natural Foods (Eugene, OR), Nourishing Traditions, and the Story of Yeast diagram.
I have a friend who puts yeast flakes on almost anything. Popcorn, salad, pasta. She’s a macrobiotics-oriented person who’s has gastrointestinal problems for years. I’ve always been a little weary of yeast in general.
I don’t buy any of the yeasts. I know nothing about them. I didn’t know that Brewer’s Yeast is made from beer. Interesting.
My chiropractor actually recommended I eat nutritional yeast for the vitamins and protein. I really like it on my popcorn or in marinades I make for baked tofu. It can be really delicious and a nice treat, but like everything, moderation is key. It has about 8g protein per 2T – or at least the kind I get.
I just go with the nutritional yeast at my local health food store and have never had any problems with it. It doesn’t seem to have that taste bud opening sensation that msg packed foods do and the nutrients listed on the bin are pretty extensive and impressive. I wrote about using it on popcorn over on thrift kitchen a bit ago: http://thriftkitchen.wordpress.com/2009/03/05/popcorn-the-yummiest/
What a great write up on nutritional yeast, thank you for putting it together.
I take brewer’s yeast as part of my pre-conception diet. I use Lewis Labs who has an organic, no additive, no by-product yeast with nothing added. It’s a great source of B vitamins and many others as well as minerals. I don’t care for the taste, so I hide it in my morning green smoothie. I don’t know much about nutr. yeast – I’ll have to look up in Nourishing Traditions and see if there is any info there….
Magda, I ran across mention of Lewis Labs yeast in my research, so I appreciate hearing your good report also. What I read suggested that nutritionally, brewer’s yeast and nutritional yeast offer the same benefits, yet brewer’s yeast has the bitter taste. I don’t know if I believe as they are produced by different means. Surely, there must be some difference. Well, anyway, thoughts to ponder. Best wishes for a successful conception!
I’ve always heard that brewer’s yeast doesn’t have the same health benefits but I’m still puzzled by nutritional yeast. I just got some awhile back to use in our Caesar dressing. That combined with almond meal gives it the thickness of mayonnaise and the texture of parmeson with a great flavor. I bet it would be great on popcorn – it’s yummy I think!
Sustainable Eats – Have you shared that recipe for Caesar dressing on your blog? It sounds delicious! Could you link to it, if so? I am looking for new salad dressings to try.
It’s: http://www.pccnaturalmarkets.com/cgi/recipeget.cgi?id=376. This is my local healthy grocery store but they have a great recipe database & their newsletter is fabulously well researched and balanced points of view.
xo,
Sustainable Eats
Thank you! I will go check out the recipe and also subscribe to the newsletter. We have PC Market down here in Oregon, too. I go there every now and then when I am in Eugene. There used to be one closer to me, in Cottage Grove, but it turned into an all-conventional grocery.
You know what, that is not the same grocery we have in Oregon!
Similar name, but different market. Anyway, I will still subscribe!
In the book “Eat Fat Lose Fat” by Dr. Mary Enig and Sally Fallon, they list nutritional yeast as one of their superfoods. But, I am troubled by what they say about MSG…
“Dried nutritional yeast is an excellent natural source of B complex vitamins (except for B12) plus a variety of minerals, particularly chromium, so important for the diabetic. Nutritional yeast does not contribute to candida, as has been claimed. Candida feeds on refined carbohydrates, not yeast.
During the 1950s and 1960s, many holistic doctors treated cases of chronic fatigue with nutritional yeast supplements. (Nutritional yeast is different from brewer’s yeast since it is usually grown on molasses or the residue of sugar beets, both of which are rich in minerals and vitamins.) Unfortunately, most commercial brands of nutritional yeast contain MSG, which is formed from the glutamic acid naturally present in the yeast when it is subjected to high temperature and chemicals during processing. (Actually, high levels of natural glutamic acid in yeast make it an excellent superfood for alcoholism and sugar cravings.) Look for yeast that has been processed at low temperatures. It should be a light yellow color and dissolve easily. A recommended dose is on heaping tablespoon mixed with water, taken in the morning”
In the resources section, they recommend Frontier brand. I am nervous about buying this now, unless I can find Frontier brand. You know, I ordered brewer’s yeast from Azure, and the bag they sent me said nutritional yeast. The kind of nutritional yeast I buy is light yellow and dissolves easily, so I wonder if it is alright? I can’t imaging a salad without it now!
Kelli,
First, this is what I take from that quote: 1) Natural glutamic acid is naturally present in nutritional yeast and is beneficial for alcoholism, sugar cravings, and treatment of chronic fatigue. 2) Processing at high temperatures and with chemicals will form MSG from the glutamic acid, and therefore, this type of yeast should be avoided.
Second, I would not be worried about the nutritional yeast you purchase from Hummingbird Wholesale (I do not know about Azure), because HW sources nutritional yeast which processed at low temps and fed on molasses. Why don’t you call Azure and ask them what brand and process is behind the nutritional yeast they sell? I *think* theirs might be Frontier, because they carry so many other Frontier products.
Thanks so much for this blog post. Someone asked me today what nutritional yeast is. Although I have long used it in making dairy-free cheese sauces and I knew it was high in B vitamins and that it isn’t active like bakers yeast, I still didn’t know how to answer the question, what is it?
So I finally know that it is derived some the same kind of bakers yeast but that it is deactivated. I also forgot that some brands can contain msg. This is so important for people to know!
thanks so much!
sarah
Sarah Schatz – menu planner for people with allergies´s last blog post… Why gluten-free breading is as easy as peas
I love this stuff and am glad I was told about it. I have slowly started to incoroporate it into my diet, sure makes one awesome cheesy sauce!
I had no idea about the MSG, will be looking into this one more.
But it is definitely high on the B vitamins, especially riboflavin, as it will turn urine bright yellow, the same as when people take B vitamins.
[...] now includes nutritional yeast for chromium and B vitamins (though whether or not it provides B12 is definitely controversial, so [...]
[...] found at the time mentioned that the heating process turned the yeast into a form of glutamate, but another one mentioned that if it’s processed with low heat then it doesn’t change. It mentions to look for a [...]
I have a 2 year old that has 9 food allergies. One of them being cane sugar.
I was wondering if anyone knows if Nutritional Yeast has any form of sugar in it since the one I have is grown on molasses. Any help would be hugely appreciated!
Shawna
Shawna – That’s a good question, and I don’t know for sure. I would suspect that the sugar gets all used up by the yeast, as it feeds on the sugar to multiply. But you might want to contact the company who makes it to find out for sure. It is also possible there could be a molasses residue. I’m sorry I don’t know the answer.
I like to use nutritional yeast to season quinoa.
I usually use lots of cumin and coriander with subtler additions of thyme and parsley, some sesame oil, a little salt and pepper, and two tablespoons of nutritional yeast per serving.
Quinoa is already high in protein, and the addition of the yeast (more protein and B vitamins) makes it an excellent food for vegetarians.
It doesn’t hurt that it’s delicious!