Nutritional Yeast is More than a Vegan Cheese: It’s A Powerhouse of Nutrients

We often are asked why we use nutritional yeast in some of our vegan products. Nutritional yeast is prized for its creamy, cheese-like flavor and concentrated source of protein and B-complex vitamins. It is an excellent cheese replacement for backpacking because it requires no refrigeration and has a long shelf life. It makes a versatile condiment for various dishes, such as pasta, or a topping to sprinkle on snack foods, such as popcorn. It also contains very low sodium.

Nutritional yeast is a deactivated form of Saccharomyces Cerevisiae. Nutritional yeast has no fermenting or leavening power, unlike live yeast used in bread making and brewing. Since nutritional yeast does not contain active yeast, it is acceptable for those following a diet designed to manage Candida albicans. Brewer’s and nutritional yeast are from the same fungus, which is deactivated by pasteurization and drying. Both yeasts are ready to eat straight from the package.

Brewers Yeast versus Nutritional Yeast

While brewer’s yeast and nutritional yeast provide similar nutrition, there is a significant difference between them. Brewer’s yeast is a by-product of the beer brewing industry and has a bitter hops flavor.

Nutritional yeast has a pleasant, cheese-like flavor and is purposely grown on molasses or sugar cane to create a food or dietary supplement. Fortified nutritional yeast can also serve as a dietary supplement due to the high levels of B vitamins, including B12, an essential nutrient for vegans who are often deficient without supplementation. Conversely, brewer’s yeast does not contain a significant amount of vitamins. However, it can provide a good source of chromium, which is essential for the diabetic or hypoglycemic diet.

Additionally, because nutritional yeast does not come in contact with barley (like brewer’s yeast), it is gluten-free.

How Nutritional Yeast is made

After the nutritional yeast has fermented, the culture is pasteurized and drum dried to destroy the live yeast. You never want to consume live active yeast (i.e., baking yeast) as a food supplement because the live yeast will continue to grow in the intestine and deplete the body of nutrients. However, once the yeast is inactivated through pasteurization, it provides excellent nutrition. Hence, nutritional yeast is sold as a supplement and food source in the form of powders, flakes, and spreads – such as Vegemite, a sandwich commonly used in the UK and Australia. Nutritional yeast also referred to as “nooch,”  “vegetarian yeast,” “savory yeast,” or “hippie dust,” adds flavor and nutrition to dishes.

What to look for when purchasing nutritional yeast

• Fortified with B12, a vitamin lacking in most vegetarian/vegan diets. Not all brands of nutritional yeast have B12 added.
• Pasteurized at low temperatures. Nutritional yeast processed at high temperatures forms elevated concentrations of free glutamic acid, an amino acid protein naturally present in yeast and a natural form of MSG.
• A dark yellow color, indicating it contains a high amount of riboflavin (vitamin B2).
• Dissolves easily.

Nutritional yeast as a food

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• Backpacking as a Vegetarian or Vegan: Packing Tips for a Successful Hike
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• More Energy & Less Fatigue on the Trail: Spotlight Vitamin B12
• Quinoa as a Backpacking Food