What Are the Benefits of Nutritional Yeast Flakes?

Despite its unappetizing name and unappealing appearance, nutritional yeast flakes may be one of the best additions to your diet in terms of nutrition and taste. It provides a wealth of vitamins, minerals and protein that almost anyone—from Paleo enthusiasts to vegans—can enjoy. Don't confuse nutritional yeast with baker's yeast, which is still active and could grow inside your stomach and deprive you of nutrients, or with brewer's yeast, which is inactive but distinctly bitter.

[Nutritional yeast](http://www.hchs.edu/literature/NutritionalYeast & Liver.pdf) is sourced from whey, blackstrap molasses or wood pulp. "Nutritional yeast is yeast that is grown on molasses or a similar habitat, much like brewer's yeast, a byproduct from producing beer," says Brandice Lardner, an NASM-certified personal trainer and nutrition coach withOne by One Nutrition。“收获酵母时，将其洗涤，然后用热干燥，使其停止生长。”热处理后，它被碎或片状，并为消费者打包。

据拉德纳（Lardner）称，开始使用营养酵母薄片的最佳场所是替代帕玛森奶酪。她解释说：“营养酵母以其浓郁，俗气的味道而闻名。”“它具有薄片或力量，两者都很好地融合到热食物中。”

Nutritional yeast can be found at any health-food store, often in the bulk section. There are multiple brands of nutritional yeast, so Lardner suggests trying a few first to find the one that you like best. Most brands have the same ingredients—yeast and B vitamins—but some do taste better than others.

Read More:The Benefits of Fermented Foods and 5 DIY Recipes

You can also add nutritional yeast raw to smoothies or salads, or sprinkle it over popcorn, stir into soup or toss into pasta. Because of its described flavor, nutritional yeast is often used as a replacement for cheese to create vegan dishes such as nacho dip and mac 'n' cheese.

Nutritional yeast is a complete protein, meaning that among the 18 amino acids it contains, nine are essential ones that your body cannot produce. Nutritional yeast also provides the compounds beta-1,3 glucan, trehalose, mannan and glutathione, which are associated with enhanced immunity, reduced cholesterol levels and cancer prevention. You get a significant dose of the minerals iron, selenium and zinc when you consume nutritional yeast as well and one serving of nutritional yeast provides about four grams of fiber.

营养酵母是B族维生素的来源，包括硫胺素，叶酸，B-6和烟酸。只有半汤匙一些品牌可以为您提供一天的B族维生素，而其他品牌则提供30％至100％的B族维生素。这些维生素可帮助您从食物中提取能量并产生红细胞。许多类型的营养酵母也被维生素B-12加固，通常在动物产品中发现。

"Nutritional yeast is a plant-based source of protein, making it a staple in many vegan kitchens," Lardner points out. "The protein and fiber content promote satiety at meals and the B vitamins help in energy production."

Read More:7 Signs Your Gut Is Out of Whack

The things you won't find in nutritional yeast also make it a boon for your diet. It contains little sodium and fat. It's also gluten-free, so people who must avoid this protein found in wheat products can enjoy it. Additionally, nutritional yeast lacks Candida albicans, the type of yeast that aggravates the fungal infection known as candidiasis. It's free of dairy and soy as well.

Lardner shares that the vegetarian and vegan community often refers to nutritional yeast as 'nooch.' She provides the following recipe, perfect for those who want to slowly introduce it into their diet or try different brands and find the preferred taste.

Serves 1-2

Ingredients

1 small head of cauliflower

1 tablespoon olive oil

1/2杯切丁洋葱

1/4 cup chicken or vegetable broth

1/2 teaspoon garlic powder

1/4 teaspoon salt

1/4 cup nutritional yeast flakes

Directions:

Rinse cauliflower and "rice" it by by grating it with a large cheese shredder or pulsing it in a food processor. In a large skillet, heat olive oil over medium heat. Add diced onion and sauté for five minutes. Add riced cauliflower to the pan and stir to coat with olive oil. Sauté for another five minutes. Add broth, garlic powder, salt and cook an additional five minutes. Add nutritional yeast flakes, stir, serve and enjoy!

Ashley Lauretta is a freelance writer and fitness enthusiast based in Austin, Texas. Her writing appears in Women's Running, Women's Adventure, Competitor and more. Ashley is a proud alumna of the University of California, San Diego. Connect with Ashley on herwebsiteandTwitter。