Nutritional yeast is essentially inactive yeast.it is an excellent source of minerals and complete proteins like animal products and vitamins.
Nutritional yeastis excellent for vegetarians, vegans, and anybody who desires to reduce meat intake. Complete proteins assist in nutrient absorption, inhibiting muscle loss and tissue repair. It is perfect for maintaining healthy body weight and metabolism. Its benefits outnumber the side effects. Therefore, it is friendly for most people, and negative by-products (side effects) are rare. Many people today have digestion problems and lack proper nutrients in their diet. However, there are side effects associated with every food. This blog will discuss the benefits and side effects of nutritional yeast.
Health Benefits
It offers a vegan wellspring of vitamin B12
The deficiency of Vitamin B12 is typical in vegetarians and vegans. When an intake of vitamin B12 is insufficient, it might lead to poor memory, chronic fatigue, joint pain, muscle aches, difficulty breathing, poor dental health, anxiety, depression, heart palpitations, and digestive challenges like nausea, cramping, and diarrhea. Since animal products contain vitamin B12, nutritional yeast intake may assist vegetarians, and vegetarians shun a deficiency. Research showed that taking one tablespoon of fortified yeast every day assisted in restoring vitamin B12 levels in deficient vegans. It is commonly available in flakes or powder form. Nutritional yeast contains a cheesy and nutty flavor, making it a popular non-dairy or vegan cheese substitute. This yeast is a valuable portion of various diets.
Reduces blood pressure and cholesterol
Nutritional yeast contains beta-glucan, which reduces both blood pressure and cholesterol. A two-month study showed that men with elevated cholesterol who took 15 grams of beta-glucan from yeast every day lowered their overall cholesterol amounts by 6%. Another research about immunotoxicology in 2009 revealed that beta-glucan from yeast largely lowered amounts of cholesterol after ten days. Further, this beta-glucan is also contained in other diets, including oats and seaweed. Studies further revealed that the beta-glucan extracted in oats greatly lowers cholesterol, oxidative stress, and systolic and diastolic blood pressure levels. However, the chemical structure representing beta-glucan in oats is partially distinct, the yeast. The finding ssuggested that they resembled cholesterol-lowering effects.
Side Effects
Inflammatory bowel diseases and yeast intolerance
Although it is not common, certain individuals might be intolerant of nutritional yeast, a condition common in people with inflammatory bowel disease (IBD), like Crohn’s disease. Nutritional yeast might stimulate an immune response in people with IBD. Studies show that IBD symptoms could be exacerbated by the use of nutritional yeast. However, the purpose of dietary yeast in developing IBD is also ambiguous. There has not been any evidence explaining the direct cause of the illness.
Might trigger migraine attacks or headaches
Although nutritional yeast is a rich sourceof various minerals and vitamins like zinc and vitamin B-12, certain yeast might stimulate migraine attacks in specific individuals. Tyramine is a substance extracted from the amino acid tyrosine and located in concentrated yeast products and nutritional yeast like vegemite. Most people may take tyramine-containing diets without having undesirable side effects. Nevertheless, some research found that tyramine might cause migraine attacks in some individuals. Migraine is characterized by recurring –usually debilitating-headaches causing moderate to extreme pain. Studies are attempting to understand how tyramine stimulates migraine attacks. Nonetheless, it seems that tyramine might affect the central nervous system. It relinquishes many hormones, which might cause headaches and lead to an elevation in blood pressure.
It might cause digestive problems in a case introduced too fast.
Although nutritional yeast has low-calorie levels, it is loaded with fiber. Truly, only two tablespoons (21g) of nutritional yeast flakes might supply around 5g of dietary fiber. That is approximately 20 percent of the prescribed intake. Food rich in fiber can enhance bowel regularity but is essential to elevate your fiber intake gradually. Hasty introduction of excess fiber can cause abdominal discomfort like diarrhea or cramps, particularly if you are used to high-fiber diets. Because nutritional yeast is loaded with fiber per serving, it is best to slowly adjust those servings as the body adapts to the greater fiber intake. When elevating fiber intake, it is advisable to ensure you take enough fluids and maintain normal digestion.
It might cause facial flushing.
Nutritional yeast is a perfect sourceof niacin. Only one tablespoon or eleven grams of nutritional yeast flakes might supply above 38 milligrams of niacin. This is morethan twice the daily requirementfor both women and men. Niacin, also called vitamin B3, participates in various important processes in the human body, like enzyme function and digestion. Also, taking huge amounts of niacin might lead to facial flushing. Nutritional yeast is characterized as a flush, which might be followed by an itching sensation and burning that occurs between10-20 minutes after niacin has been ingested in high levels. Moreover, it only occurs after taking severe high amounts of niacin-like 500mg or more, which can be attained in supplement form. While facial flushing is friendly, high amounts of niacin might lead to other more hazardous side effects, like liver failure. Nevertheless, this is uncommon.Facial flushing can be caused by nutritional yeast most probably would not occur after taking some servings. It is more common after ingesting huge amounts.
Conclusion
Nutritional yeast is usually made from inactive yeast from molasses and sugarcane and, therefore, will not lead to candida symptoms or yeast infections. This yeast is packed with B vitamins, including vitamin B12, making it an excellent food choice for vegetarians and vegans. Further, it has high quantities of Vitamins B1, B2, B3, B6, and folate. Nutritional yeast is still important for digestion, nail, skin, immune system, reducing cholesterol, hair health, and blood pressure. Generally, the negative adverse impacts of nutritional yeast consumption rarely happen if taken in huge quantities. These side effects are not hazardous and can be combated.
MS, Lund University, Sweden
Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.
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