Nutritional yeast flakes: The versatile vegan superfood boosting health

They play the role of Parmesan superbly, find their place perfectly as a pungent spice, or act as a vegan thickener for soups and sauces. The versatility, taste, and nutritional benefits of nutritional yeast flakes remain constant, and their potential is explored not only by plant-based cuisine enthusiasts.

Nutritional yeast flakes are an inactive form of yeast. In other words, these are biologically inactive yeasts, meaning they cannot ferment and therefore do not cause unpleasant gastrointestinal issues. So, what is this type of yeast used for? And where did the popularity of this product come from?

Nutritional yeast flakes come from inactive Saccharomyces cerevisiae yeast grown on beet or cane molasses, which is dried and packed in flake form. It is worth noting that deactivated yeast does not proliferate in the body, making it safe for everyone's consumption.

Nutritional yeast flakes are characterized by their yellow colour, which partly accounts for the common names of the product - "vegan gold" or "flake gold". They are also called gold due to their high nutritional value. Additionally, they have a cheesy-nutty flavour, making them suitable as a cheese substitute in many vegan dishes.

Nutritional yeast flakes are an excellent substitute for Parmesan, not only because of their flavour but also due to their protein content. In 100 grams of nutritional yeast flakes, there are 45 grams of plant protein, whereas Parmesan contains 37 grams of animal protein. Furthermore, the same amount of the product has over 19 grams of fibre (Parmesan, being an animal product, does not contain fibre), which benefits our gut health immensely.

Secondly, nutritional yeast flakes are an excellent source of B-group vitamins. These vitamins are crucial in maintaining skin health and the nervous system. Additionally, "vegan gold" contains numerous minerals such as iron, zinc, magnesium, copper, selenium, and chromium. These components are essential for many physiological processes, including protection against free radicals, regulation of blood sugar levels, and maintenance of acid-base balance.

Nutritional yeast flakes also provide beta-glucan, which has strong antioxidant, anti-inflammatory, antiviral, and antibacterial properties. Beta-glucan supports the immune system, lowers cholesterol levels, and improves skin condition.

Nutritional yeast flakes can be a daily dietary supplement. It is best to use them as an addition or sprinkle on your favourite dishes. However, it's important to remember that this product is high in fibre, and when increasing the fibre in your diet, you should also increase your fluid intake to avoid constipation. For the same reason, it is recommended to gradually introduce nutritional yeast flakes into your diet, starting with a pinch on one dish. It is accepted that 1-2 tablespoons of flakes per day (one tablespoon equals 15 grams of nutritional yeast flakes) is sufficient.

Nutritional yeast flakes are used like a spice. They can be sprinkled on finished dishes, pasta, sandwiches, casseroles, and the like. They can also serve as a thickener in soups and sauces, and as an ingredient that enriches the taste of vegan dishes. It is worth adding that nutritional yeast flakes are thermally stable, so they do not lose their nutritional values after heating and can be used in dishes that require heat treatment. After heating, they may lose their texture but not their characteristic flavour.