The Food Coach

Healthy Food Database - Nutritional Yeast

Nutritional Yeast otherwise known as savoury yeast flakes is produced by culturing a yeast (fungi) within a growth medium usually from beetroot or sugarcane. When the yeast is ready it's heated to deactivate the live cultures, and processed into a powder or flakes. The punch in flavour comes from naturally occurring free glutamic acid produced when the yeast cells are killed and the protein from the cell walls breaks down into the amino acids it was originally made up of. It is naturally occurring and therefore distinct from MSG, however people with a sensitivity to glutamates may react mildly to foods made with this ingredient.
It's used a lot in vegan cooking because it gives the meal a cheesy/umami flavour. The other bonus is that it's rich in a range of B vitamins. Some people are misled into thinking nutritional yeast is a natural source of B12 when in fact it's not. The brand I bought (Lotus) clearly states it is fortified however not by enough to meet the RDI. (Vegans should consider an additional B12 supplement). While a serve (1 tbs) may not satisfy the daily requirement for B12, it does contain a good amount of protein (8.4 g) and fibre (3.9 g).
Category: Condiment
In Season: all year
To Buy: Buy in powdered form in jars or in flakes in resealable packets.
To Store: Store in the pantry in an airtight container
Tips & Tricks: Can be used as a vegan alternative to Parmesan cheese

Nutrition (Per serve):

Weight (grams): 16
Carbohydrates, g: 5.3
High GI > 70 : Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; High GI foods raise blood sugar levels quickly and creating energy spikes followed quickly by energy slumps.
Fat (g): 0.3
Monosaturated Fat , g: 0.1
Vitamin B2: Aids in the metabolism of fats, protein and carbohydrate. Also involved in maintaining mucous membranes and body tissues, good vision and health of skin.
Vitamin B6: Important in development and maintenance of nervous system. Also plays a role in prevention of inflammatory and skin diseases, hormone production and the metabolism of protein, fat and carbohydrates.
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. Natural
Energy (kJ): 260
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Fibre, g:
Saturated Fat, g : 0.2
Vitamin B1: Important for energy production and carbohydrate metabolism. Enhances mental capabilities and promotes a general sense of health and wellbeing.
Niacin (B3):
Vitamin B12: Maintains the health and function of the nervous system, and is involved in the growth and division of all cells, including red blood cells. Also plays a role in the metabolism of carbohydrates, fat and protein.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available

Cooking:

Cooking Tips:

Benefits the Following Health Conditions:*

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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