What Is Nutritional Yeast And Why You Should Eat Some?
All vegans come across the term ‘nooch’ (nutritional yeast) at some point. Whether you’re looking up non-dairy mac and cheese recipes on Pinterest, or scrolling down your favorite vegan cooking page on Instagram, nutritional yeast is bound to pop up somewhere. Although it’s been around for a while, and is especially known as a great addition to popcorn, this particular seasoning holds a very special place in every vegan’s heart… and stomach.
Not only is it packed with protein, fiber, and usually fortified with vitamin B12, it also has a very distinctive cheesy flavor that makes for the perfect addition to any cheese substitute recipe! However, we love to sprinkle it on EVERYTHING. Keep reading and learn all about this unique ingredient!
What Exactly Is ‘Nooch’?
Nooch, as vegans tend to call nutritional yeast, is an inactive yeast product, made from the species Saccharomyces cerevisiae. It’s the same species used to make brewer’s yeast; however, it undergoes a different processing method. First, the yeast is fed diluted beet or cane molasses in a small flask. Then, it’s transferred to larger containers and separated from the alcohol produced in the fermentation process, and refrigerated.
At this point, it’s fed more molasses and the acidity levels are carefully measured until it’s time to harvest the yeast. Finally, the yeast is separated from the liquid and carefully dried, until we end up with yellow, cheesy, nutritious flakes!
Why Should I Eat Nutritional Yeast?
Nutritional yeast is not only delicious and a great parmesan alternative; it’s also incredibly nutritious, depending on the brand you purchase. We’ll be listing various popular brands below, so stay tuned!
Some of the nutrients in nutritional yeast include large amounts of B vitamins, iron, protein, and fiber. Fortified nutritional yeast usually contains vitamin B12, too! It can also help improve immune function, and boost your mood.
Not only that—studies have shown that the beta-glucan content in nutritional yeast can help prevent childhood infections! In one randomized 12-week trial, one group of children took a daily sugar pill, while the other group consumed a small amount of nutritional yeast, dusted over their meals every day. Around 85% of the sugar pill group suffered from an infectious illness during the course of the study. Meanwhile, the nutritional yeast group contracted 50% less infectious illnesses, and those who did get sick suffered for much less time. More info here!
You will, however, want to avoid nutritional yeast if you’re suffering from Crohn’s Disease. Other-wise, keep reading to learn more about this superfood!
How Do I Use Nutritional Yeast?
The simplest way to consume nutritional yeast is as a parmesan replacement: simply sprinkle it over any savory food! However, you can also use it in dairy-free sauces and homemade vegan cheese recipes to enhance their cheesy flavor. Some suggestions are:
Sprinkled over popcorn
In vegan mac & cheese
As the main ingredient in vegan parmesan
In dairy-free alfredo sauce
Sprinkled over pasta, avocado toast, stews, or any other savory dish
As a topping on your salads
In gravies, to enhance their ‘umami’ flavor
Which Brand Should I Buy?
Wholier Nooch with Prebiotics + Probiotics
Designed to enhance your digestion with beneficial pre and probiotics, Wholier's Nooch is unlike any nutritional yeast you've tried! It's fortified with B12 in the form of methylcobalamin, and D3 sourced from microalgae. Of course, it's available in the original cheesy flavor you love. But if you love spicy food, what you may enjoy most about Wholier's Nooch is that it's also available in a 'Sweet Cayenne' flavor to spice up your pizzas, lasagnas, tacos, bowls, and more! Order yours today!
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NOW Nutritional Yeast Flakes
Processed in a controlled environment and sold by weight, NOW’s nutritional yeast is an excellent option for all vegans, as it can contain up to 580% of your RDA of vitamin B12! It also exceeds your RDA of thiamin, niacin, riboflavin, folate, and vitamin B6, all for only 20 calories and a delicious cheesy addition to your meals!
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Bragg Nutritional Yeast
This non-GMO product is one of the most popular nutritional yeasts in the vegan world. Not only is it widely available, it also contains more 470% of your daily vitamin B12 requirements in just 1 tablespoon, plus all the other B vitamins you need to keep your immune system strong, and your mood elevated! This low-sodium nooch could easily become your go-to seasoning!
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Red Star Savory Nutritional Yeast Flakes
Red Star has for a long time been our go-to nooch, since it contains 1000% of the vitamin B12 RDA in just 1 1/2 tablespoons, and a bonus 8g of protein! Every aspect of the production process is carefully controlled at their GMP-certified facilities, and it’s non-GMO certified. Additionally, it’s loaded with beneficial dietary fiber and antioxidants! Make sure to grab this one if you spot it at your local health store!
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Bob’s Red Mill Nutritional Yeast
Another excellent option is Bob’s Red Mill’s Nutritional Yeast! The taste of this one is described as buttery and cheesy (without the cholesterol), and it comes in a resealable package. Additionally, it contains 367% of your RDA of vitamin B12 in just 2 tablespoons! Definitely worth trying out!
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Sari Foods Company Non-Fortified Nutritional Yeast Flakes
For those seeking a naturally nutritious ingredient to add cheesiness and plant power to your meals, Sari Foods has the perfect option! Although their nutritional yeast flakes don't contain vitamin B12, they are naturally rich in other B vitamins, iron, protein, fiber, zinc, and selenium. With just two tablespoons a day, you can obtain plenty of nutrition with no synthetic vitamins!
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Anthony's Goods Nutritional Yeast Flakes
Packed with natural vitamins obtained through fermentation, Anthony's Goods' fortified nutritional yeast flakes are a great source of protein, iron, and plenty of essential B vitamins! They are also fortified with 24mcg of cyanocobalamin.
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Nutritional Yeast Brand Comparison Table
We hope you can now successfully navigate the world of nooch! This product will boost the nutrition in all your meals and quickly become one of your favorite vegan ingredients. Hopefully, this info can help you begin to see that veganism is not restrictive, but rather a journey of discovery of new and exciting foods you’d never heard of before! But hey, before you head off to purchase your own bottle of nooch, make sure to check out our nutritional comparison table below, so you can see which product is right for you. Remember, I am rooting for you! To your vegan success!