Nutritional Yeast
Nutritional yeast is a type of yeast that is deactivated, meaning it is no longer active. It is often sold as flakes or powder and has a savory, cheesy flavor. Nutritional yeast is a dairy-free and usually gluten-free way to add a nutty flavor to dishes. It is rich in vitamins, minerals, and nutrients, making it a popular choice for those looking to boost their nutritional intake.
There are several health benefits associated with nutritional yeast:
- Supporting the immune system: Research has shown that the strain of yeast in nutritional yeast, called S. cerevisiae, can support the immune system and reduce inflammation resulting from bacterial infection. It may also be helpful in treating diarrhea.
- Promoting skin, hair, and nail health: Some studies suggest that nutritional yeast can combat brittle nails and hair loss. It may also help reduce acne and improve other common skin problems, especially in adolescence.
- Improving glucose sensitivity: While more research is needed, some people believe that nutritional yeast can improve glucose sensitivity in individuals with type 2 diabetes. Studies on chromium-enriched yeast, which is similar to nutritional yeast, have shown potential in lowering fasting blood glucose levels and cholesterol in animal models.
- Supporting a healthy pregnancy: Nutritional yeast is often fortified with folic acid, which is essential for a healthy pregnancy. The United States Preventive Services Task Force recommends that all women planning a pregnancy take 400-800 mcg of folic acid daily to prevent congenital abnormalities and support fetal growth.
While nutritional yeast can have many benefits, it may not be suitable for everyone, including:
- Individuals with inflammatory bowel disease (IBD), glaucoma, or hypertension should avoid using nutritional yeast as it could worsen their symptoms.
- People with a yeast sensitivity or allergy should also avoid exposure to nutritional yeast.
- Individuals at higher risk of gout may want to avoid nutritional yeast as well.
If you are considering taking nutritional yeast supplements, it's important to introduce them slowly into your diet and stick to lower doses to minimize any potential side effects. In large doses, nutritional yeast can cause digestive discomfort or facial flushing due to its high-fiber and niacin content respectively. Additionally, some individuals may be sensitive to tyramine found in nutritional yeast, which could trigger migraine headaches.
Examples of nutritional yeast supplements include flakes or powder that can be added to various meals and snacks like popcorn, pastas, and grains. However, it's always best to consult with your doctor before starting any new supplements or making significant changes to your diet.
In summary, while nutritional yeast offers many health benefits such as supporting the immune system and promoting skin health, it may not be suitable for everyone. Individuals with certain medical conditions or allergies should avoid using it. If you're considering incorporating nutritional yeast into your diet or taking supplements, speak with your doctor for personalized advice based on your individual health needs.