Is Nutritional Yeast Keto Friendly? Everything You Need to Know

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Introduction

Nutritional yeast has recently gained popularity as a versatile and flavorful ingredient in various diets. But what exactly is nutritional yeast, and is nutritional yeast keto? This post will delve into the nutritional benefits and potential drawbacks of incorporating nutritional yeast into your keto meals.

To understand why nutritional yeast is relevant to the keto diet, let's first define the ketogenic diet. The keto diet is a low-carb, high-fat diet that promotes weight loss and improved health by putting the body into ketosis, which burns fat instead of carbohydrates(1). The diet has gained popularity recently due to its potential health benefits.

Nutritional Yeast: Health Benefits and Nutritional Content

Nutritional yeast is popular among vegans and vegetarians for its unique cheesy flavor and impressive nutritional benefits. It has been used as a cheese substitute for decades because of its nutty and savory taste. Unlike active yeast used in baking to raise dough, nutritional yeast is a deactivated yeast typically grown on molasses, harvested, washed, and dried. It is important to note that nutritional yeast is distinct from active yeast.

One tablespoon of nutritional yeast contains about 2 grams of protein, 1 gram of fiber, and a range of B vitamins, including thiamine, riboflavin, niacin, folate, and B12. Nutritional yeast is also a good source of zinc, selenium, and manganese minerals. B vitamins are essential for energy production, cell metabolism, and nerve function and are often found in animal-based products.

Just two teaspoons (5 grams) of fortified nutritional yeast contain (2):

  • Calories: 20
  • Protein: 3 grams
  • Fat: 0 grams
  • Carbs: 2 grams
  • Sugar: 0 grams
  • Fiber: 4% of the Daily Value (DV)
  • Riboflavin (vitamin B2): 246% of the DV
  • Niacin (vitamin B3): 109% of the DV
  • Vitamin B6: 212% of the DV
  • Folate (vitamin B9): 59% of the DV
  • Vitamin B12: 313% of the DV
  • Iron: 2% of the DV
  • Potassium: 2% of the DV

Nutrients of note

  • It contains all nine essential amino acids required by the human body. Additionally, fortified nutritional yeast is an excellent source of B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), and B6 and B12, which are critical for maintaining optimal health.
  • In addition to its protein and B vitamin content, nutritional yeast is a source of trace minerals essential for maintaining the body's regulatory functions. These trace minerals include zinc, selenium, manganese, and molybdenum, which are involved in gene regulation, metabolism, growth, and immunity.
  • However, the exact nutritional values may differ among brands, so it's always advisable to read labels to ensure you're getting the variety that meets your needs.

Some Benefits of Nutritional Yeast

  • Contains powerful antioxidants: Nutritional yeast is a good source of antioxidants such as glutathione and selenomethionine. These compounds help protect your cells from damage caused by free radicals and heavy metals. They may reduce your risk of chronic diseases such as heart disease, cancer, and macular degeneration.
  • May boost immune health: Nutritional yeast contains alpha mannan and beta-glucan, which have antibacterial and antifungal properties that may help safeguard your body from infections. Beta-glucan may also activate immune cells and target the gut microbiome to support overall health.
  • May help lower cholesterol levels: Nutritional yeast contains beta-glucan, which has been shown to lower cholesterol levels in some studies. Although research on nutritional yeast is lacking, other sources of beta-glucan, such as oats, have been extensive.
  • Physical Recovery: Nutritional yeast may aid in physical recovery after exercise. It contains beta-glucan; it is believed that consuming nutritional yeast can restore white blood cells lost during exercise, promote muscle recovery, and reduce inflammation. It also contains high levels of zinc, which aids in muscle repair and regeneration.
  • Fights Fatigue: Nutritional yeast is a good source of vitamin B12, which helps prevent fatigue. Although vitamin B12 doesn't boost energy in people who get enough in their diet, fatigue is a common sign of deficiency.

Nutritional Yeast and the Keto Diet

As for whether nutritional yeast is "keto," the answer is Yes - it's a low-carb and low-sugar ingredient that can fit into a ketogenic diet. However, it's important to note that not all nutritional yeast brands are created equal. Some brands may contain added ingredients like sugar, so it's important to read labels and choose a brand that aligns with your keto goals.

It contains no cholesterol or sugar and is rich in zinc, selenium, and manganese minerals. Its fiber content can help regulate blood sugar levels, improve digestion, and boost immunity.

However, it's essential to be aware of the possible side effects of nutritional yeast. While it is generally safe for most people, some may experience allergic reactions such as itching, swelling, or difficulty breathing. It's essential to purchase high-quality nutritional yeast from a reputable source and to incorporate it into the diet slowly and in small amounts at first. Suppose you have any pre-existing medical conditions or are taking any medications. In that case, it's best to consult your doctor or a registered dietitian before adding nutritional yeast.

Incorporating Nutritional Yeast into a Keto Diet:

When it comes to incorporating nutritional yeast into a keto diet, the possibilities are endless. Here are a few ideas to get you started:

  • Use it as a topping for salads: Nutritional yeast can add a cheesy flavor to your salad without traditional cheese's added calories and fat. Sprinkle it on top of your favorite greens for a delicious and healthy addition to your meal.
  • Add it to soups and stews: Nutritional yeast can add depth and flavor to any soup or stew. Add a tablespoon or two to your favorite recipe for a delicious and nutritious boost.
  • Use it as a seasoning for roasted vegetables: Nutritional yeast can add a savory, umami flavor to roasted vegetables. Sprinkle it on top of your favorite veggies before roasting for a delicious and healthy side dish.
  • Make a keto-friendly "cheese" sauce: Nutritional yeast can make a delicious and healthy "cheese" sauce for your favorite keto-friendly pasta or vegetable dishes. Combine nutritional yeast with other ingredients, such as almond milk and coconut oil, and blend until smooth.

Here is a recipe for a simple and delicious nutritional yeast dressing that can be used as a topping for salads or a dipping sauce for vegetables:

Ingredients:

  • 1/4 cup nutritional yeast
  • 1/4 cup apple cider vinegar
  • 1/4 cup olive oil
  • One tablespoon of Dijon mustard
  • One tablespoon of minced garlic
  • Salt and pepper to taste

Directions:

  • Whisk together nutritional yeast, apple cider vinegar, olive oil, Dijon mustard, and minced garlic in a small bowl.
  • Season with salt and pepper to taste.

Serve as a dressing for your favorite salad or vegetable dipping sauce.

Incorporating nutritional yeast into a keto diet can add flavor, nutrition, and variety to your meals. With proper caution and attention to possible side effects, nutritional yeast can be a healthy and delicious addition to a plant-based keto diet.

Possible Side Effects of Nutritional Yeast

Regarding nutritional yeast, it's not all sunshine and rainbows. While it has its fair share of health benefits, it's important to be aware of potential side effects. One possible side effect of nutritional yeast is an allergic reaction. Symptoms can include itching, swelling, and difficulty breathing. If you experience any of these symptoms after consuming nutritional yeast, it's important to seek medical attention immediately.

Knowing its potential risks is important if you consider incorporating nutritional yeast into your diet. Here are some things to keep in mind:

  • Migraines: While nutritional yeast is generally safe, it contains tyramine. This amino acid may trigger headaches in people who experience migraines. If you're prone to migraines, it's best to avoid or limit your intake of nutritional yeast.
  • Allergies and Inflammatory Bowel Disease: Nutritional yeast is a yeast product and may cause allergies or worsen symptoms in people with inflammatory bowel diseases like Crohn's disease. Suppose you have a sensitivity to yeast products or any other food allergies. Avoiding nutritional yeast or consulting with a healthcare provider before incorporating it into your diet is best.
  • Digestive Issues: Nutritional yeast is an excellent source of fiber, which can cause digestive discomfort if consumed in large quantities. Start with small portions, and drink plenty of water to aid digestion.
  • Medication Interference: Nutritional yeast contains tyramine, which may interact with certain medications, including some antidepressants, pain medications, and antifungal drugs. If you take any medication, consult a healthcare provider before using nutritional yeast to avoid potential risks or side effects.

If you want to incorporate nutritional yeast into your diet, it's important to do so safely. One way to do this is to make sure you're purchasing high-quality nutritional yeast from a reputable source. Additionally, try incorporating it into your diet slowly and in small amounts to see how your body reacts. It's also a good idea to talk to your doctor or a registered dietitian before adding nutritional yeast to your diet, especially if you have any pre-existing medical conditions or are taking any medications.

Does nutritional yeast expire?

Yes, nutritional yeast does expire. Like other food products, nutritional yeast has a shelf life and can go bad over time. The exact expiration date of nutritional yeast may vary depending on the brand and storage conditions. Still, it can generally last up to 2 years if stored properly.

To extend the shelf life of nutritional yeast, it should be stored in a cool, dry, and dark place, such as a pantry or cupboard. It should also be kept away from moisture, heat, and light. Once opened, nutritional yeast should be stored in an airtight container and used within six months for best quality.

You can check if your nutritional yeast has gone bad by smelling it. It may be time to discard it if it has a musty or off odor. Additionally, if the yeast has clumped together or developed mold, it should not be consumed.

Conclusion

In conclusion, nutritional yeast is a versatile ingredient with many potential health benefits. It is a great source of protein, vitamins, and minerals, making it a popular choice for vegan and vegetarian diets. However, it is important to be aware of potential side effects, such as allergic reactions and digestive issues, and to incorporate it into a diet safely.

Nutritional yeast can be a great addition to meals for those following a keto diet. Its high protein and low carbohydrate content make it a suitable ingredient for those looking to maintain a state of ketosis. It can be used as a topping for salads, added to soups and stews, or as a seasoning for roasted vegetables.

While nutritional yeast may not be for everyone, it can be a great way to add flavor, nutrients, and variety to your diet. It is a unique ingredient that can be used in many different ways, and with proper caution, it can be incorporated into a healthy diet. So go ahead and give it a try – your taste buds and your body may thank you!

Reference

FoodData Central. (2023). Retrieved April 29, 2023, from Usda.gov website: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2194488/nutrients

Masood, W., Pavan Annamaraju, & Uppaluri, K. R. (2022, June 11). Ketogenic Diet. Retrieved April 29, 2023, from Nih.gov website: https://www.ncbi.nlm.nih.gov/books/NBK499830/

Monika Elżbieta Jach, & Serefko, A. (2018). Nutritional Yeast Biomass: Characterization and Application. Elsevier EBooks, 237–270. https://doi.org/10.1016/b978-0-12-811440-7.00009-0

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