What is Nutritional Yeast (Nooch)?
Nutritional yeast, affectionately known as “nooch” by its fans, is a deactivated strain of Saccharomyces cerevisiae, the same type of yeast used in baking and brewing. However, nutritional yeast is specially cultivated and pasteurized with heat, which kills the live yeast cultures. This deactivation process is key, as it prevents the yeast from leavening baked goods and enhances its signature savory, cheesy flavor profile. The final product comes as delicate, yellow flakes or powder, which is then packaged and sold. It is grown on a nutrient-rich medium like sugar cane or beet molasses before being harvested, washed, and dried. The resulting flakes or powder are a favorite among vegans and health-conscious individuals for their robust, umami flavor that mimics the taste of cheese.
Nooch vs. Other Yeasts: Important Differences
While nooch and nutritional yeast are identical, it is important to distinguish them from other types of yeast found in the market. The specific cultivation and heat treatment process sets nutritional yeast apart from its relatives.
Nutritional Yeast vs. Brewer's Yeast
Both nutritional yeast and brewer's yeast are inactive forms of yeast, but they are not the same. Brewer's yeast is a byproduct of the beer-making process and has a distinctly bitter taste, making it unappealing for most culinary uses. In contrast, nutritional yeast is grown specifically for its delicious nutty and cheesy flavor profile. While both can serve as nutritional supplements, the taste difference is significant.
Nutritional Yeast vs. Baker's Yeast
Baker's yeast is an active, living organism used to leaven bread dough, causing it to rise by producing carbon dioxide. It is sold in dormant form (active dry or instant yeast), which becomes active upon exposure to warm liquid and sugar. Nutritional yeast, however, is deactivated and has no leavening properties, so it cannot be used as a substitute for baking.
Fortified vs. Unfortified: What to Look For
When purchasing nutritional yeast, you will notice two main types: fortified and unfortified.
- Fortified: This is the most common variety found in stores. During manufacturing, synthetic B vitamins, including B12, are added to boost the nutritional content. This is particularly important for vegans, as vitamin B12 is not naturally found in plant-based foods.
- Unfortified: This version contains only the vitamins and minerals that the yeast cells naturally produced as they grew. It lacks the high levels of added B vitamins, including B12. If you are relying on nutritional yeast for a B12 source, you must choose a fortified product.
Nutritional Powerhouse: The Benefits of Nooch
Nutritional yeast lives up to its name, offering a range of health benefits, especially for those on plant-based diets.
- Complete Protein Source: It contains all nine essential amino acids, making it a high-quality, complete plant-based protein.
- Rich in B Vitamins: Fortified nooch is an excellent source of B vitamins like thiamin (B1), riboflavin (B2), niacin (B3), B6, folate (B9), and B12.
- Contains Antioxidants: The antioxidants glutathione and selenomethionine found in nutritional yeast may protect cells from damage caused by free radicals.
- Supports Heart Health: The beta-glucan content in nooch is a type of soluble fiber shown to help lower cholesterol levels.
- Boosts Immune Health: Studies suggest that beta-glucan may also help support immune function by activating certain immune cells.
How to Use Nutritional Yeast
The culinary versatility of nutritional yeast is what makes it a pantry staple for many.
- Vegan Cheese Sauce: Mix with cashews, spices, and plant-based milk to create a rich, creamy, and dairy-free cheese sauce for mac and cheese.
- Cheesy Topping: Sprinkle liberally on popcorn, roasted vegetables, baked potatoes, or salads for a nutty, cheesy kick.
- Pasta and Risotto: Use it as a Parmesan cheese alternative over pasta dishes or stir it into risotto to add a savory flavor.
- Soups and Gravies: Blend into soups, stews, and gravies as a thickener and to add depth of flavor.
- Tofu Scramble: Add to tofu scrambles to impart a cheesy, savory flavor that makes for a delicious breakfast or brunch.
Comparison of Yeast Types
| Feature | Nutritional Yeast (Nooch) | Brewer's Yeast | Baker's Yeast |
|---|---|---|---|
| Activity | Inactive | Inactive | Active |
| Taste | Nutty, Cheesy, Savory (Umami) | Bitter | Earthy, Mild |
| Primary Use | Culinary flavoring, nutritional supplement | Nutritional supplement | Leavening agent for bread |
| B12 Content | High in fortified versions | Varies | Low to none |
Conclusion: Nooch Is Indeed Nutritional Yeast
So, to settle the debate: is nooch just nutritional yeast? Yes, they are one and the same. The name “nooch” is simply a popular and affectionate nickname for this flavorful, dairy-free seasoning. For vegans and omnivores alike, it offers a delicious and healthy way to add a cheesy, umami punch to a wide variety of dishes. By choosing a fortified version, it can also be a vital source of B vitamins, including B12, supporting overall health and well-being. Whether you call it nooch, nutritional yeast, or savory yeast flakes, its role as a versatile and nutritious pantry staple is undeniable.
Read more about the benefits of nutritional yeast on Healthline
