Nutritional Yeast
What is Nutritional Yeast?
Nutritional yeast is a cooking ingredient and nutritional supplement that has a cheesy, nutty, or savory taste. It is often used to recreate cheese-flavored dishes while on a dairy-free diet. Nutritional yeast is also packed with B vitamins, and is a source of extra protein and minerals.
Nutritional yeast is a species of yeast known as Saccharomyces cerevisiae.
Nutritional yeast can be used in cooking and has a nutty, cheesy, or savory flavor profile.
Nutritional yeast is not the same as Candida albicans, which is one of the types of yeast that are considered harmful for autism.
View the section “Nutritional Yeast vs. Candida” below for a detailed explanation
If you are looking for more information on Candida, see the Yeast Overgrowth note for next steps.
Unlike baker’s yeast or brewer’s yeast, nutritional yeast is not a living product.
Nutritional yeast is naturally gluten-free and dairy-free!
Nutrient Breakdown
Nutritional yeast is a great source of:
B vitamins: B1, B3, B5, and B6. It’s especially rich in B5 and B6!
Protein - vital for proper growth and development
Iron - vital for the formation of hemoglobin (a protein in red blood cells the transports oxygen throughout the body)
Biotin - essential for helping the body convert food to energy
Zinc - essential mineral, important for immunity
Selenium - a trace element that supports a healthy thyroid
*Some nutritional yeast is fortified with extra vitamins - see section below*
Fortified vs. Unfortified
While the terms “fortified” or “enriched” might sound beneficial, be wary of purchasing fortified nutritional yeast for kids with autism, especially if you know they have one or both copies of the MTHFR mutation.
Fortified nutritional yeast is the most common type available for purchase, and often contains the inactivated forms of vitamin B12 and folate.
Those with MTHFR or methylation issues should not consume unmethylated folate, and need to seek out nutritional yeast that is unfortified.
Unfortified yeast still contains vitamins and minerals that were naturally produced by the yeast cells, it just doesn’t have any added synthetic vitamins.
Most snacks containing nutritional yeast likely use the fortified version - small amounts are not going to be a major issue. However, if you are cooking and use nutritional yeast as an ingredient, we do suggest using unfortified when it is in your control.
Nutritional Yeast vs. Candida
If you have dealt with Candida albicans overgrowth in your child, just hearing the word “yeast” probably makes you want to stay far away! However, these are two different and unrelated types of yeast.
C. albicans is a normal part of the human microbiome - however, this yeast is very opportunistic, and can overgrow when given the proper conditions. An overgrowth can result in symptoms like brain fog, intense sugar and starch cravings, eczema, and more.
Nutritional yeast is an inactive form of Saccharomyces cerevisiae. This is not the same type of yeast as Candida. Even though it is a strain of yeast, nutritional yeast is not a living product that will feed overgrowth of C. albicans.
Overall, nutritional yeast is not something that would cause a yeast infection, or make a yeast infection worse.
For more information about how yeast overgrowth affects children with autism, read the Yeast Overgrowth note here.
Where to Find Nutritional Yeast
Nutritional yeast is sold as flakes, granules, or powder. It can sometimes be found in the bulk bins at health food stores, or in the spice aisle.
Links to Purchase Non-Fortified Nutritional Yeast Online:
Sari Foods: Non-fortified Nutritional Yeast Flakes
Anthony’s Goods: Non-fortified Nutritional Yeast Flakes
Revly (Amazon brand): Powdered Nutritional Yeast (non-fortified)
Cooking with Nutritional Yeast
One of the most common uses for nutritional yeast is sprinkling directly on popcorn, to give it a cheesy flavor. It’s an easy way to try it and see if you like the taste, without fussing over a new recipe!
Nutritional yeast can also be used when replacing some of your favorite foods while switching to a dairy-free diet. It is usually used in recipes that really need a “cheesy” flavor in order to work. Here are a couple of examples of dairy-free recipes that use nutritional yeast:
Paleo Nacho Cheese Sauce from Danielle Walker’s Against All Grain (GFDF)
Roasted Jalapeno Vegan Queso from Minimalist Baker (GFDF)
Vegan Cheez-Its from Minimalist Baker (DF, not gluten-free, but she says you could try a gluten-free flour blend if needed)
Vegan Parmesan Cheese from Minimalist Baker (GFDF, scroll down a bit for the Parmesan Cheese recipe - great for sprinkling as a topping!)
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Nutritional Yeast & Autism in the Research
There are no current studies specifically linking nutritional yeast and autism. However, knowing that nutritional yeast is a great source of B vitamins, we can see in the research that there are benefits of getting those vitamins through a protein-rich food source like nutritional yeast.
Vitamin B5 and B6 and Autism
For reference, the Sari Foods brand of nutritional yeast (linked above) has 350% Daily Value of Vitamin B in one tablespoon! It also has 280% DV of Vitamin B6 in one tablespoon. That’s almost like taking a supplement!
Authors
Brittyn Coleman, MS, RDN/LD, CLT
Jennifer Wiggins, Dietetic Intern
