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Nooch: The Ultimate Guide To This Vegan Yeast

Nooch: The Ultimate Guide To This Vegan Yeast

Nutritional yeast, fondly called “nooch” for short, is an inactive yeast made from sugarcane and beet molasses. It is quite similar to the active yeasts found in breads, but it has no leavening ability.

Nooch is commonly used as a topper for dishes like popcorn, pasta, and French fries. It is often used to mimic cheese in vegan dishes and to thicken sauces and dressings. Though it allows for some amazing variety in a vegan diet, nutritional yeast is not reserved just for vegans. It is delicious with a cheesy, umami-like flavor and is a healthy addition to anyone’s diet.

Nutritional yeast is popular as an ingredient in cheese substitutes as it has a strong flavor that is often described as nutty, cheesy, or creamy. It is produced by culturing the yeast in a nutrient medium. The growth medium is either sugar cane or beet molasses. When the yeast is grown, it is deactivated using heat after which it is harvested, washed and dried. Nooch is yellow in color. It is packaged and sold in flakes, granules or a powder-like form.

Nutrition Profile of Nooch

Nutritional values for nutritional yeast vary from one manufacturer to another.

  1. Nutritional yeast is particularly rich in B vitamins. It is a great source of vitamin B6 and is usually fortified with vitamin B12. Unfortified nutritional yeast provides from 35 to 100 percent of vitamins B1 and B2.
  2. Nooch contains selenium, iron and zinc
  3. About 2 tablespoons have 60 calories with 5g of carbohydrates (four grams of which is fiber).
  4. Nooch has complete and digestible protein, with essential and nonessential amino acids. It provides all the nine amino acids the human body cannot produce. A serving provides 9 g of protein.
  5. It also contains minerals such as chromium, intracellular antioxidants like Glutathione and phospholipids such as lecithin.

Nooch is also low in sodium and fat, gluten-free. It does not contain any added sugars or preservatives.

Health Benefits of Nooch

Nooch has plenty of health benefits. Here are some of them.:

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1. Improves Immunity

Nutritional yeast contains beta-1, 3 glucan, trehalose, mannan and glutathione, which are associated with enhanced immunity and a reduced risk of cancer. It also contains selenium, which helps repair cell damage. The zinc content in nooch aids in tissue repair and wound healing. Zinc is a powerful antioxidant and it fights free radical damage helping slow the aging process

2. Helps Maintain Optimal Cholesterol Levels

Nutritional yeast may help lower cholesterol naturally due to its selenium content. Selenium reduces inflammation and prevents platelets from aggregating, which is necessary for blood clots to form. Blood clots can lead to stroke, heart attacks, kidney failure, etc. The niacin found in nutritional yeast helps to minimize the LDL triglyceride and cholesterol levels which in turn accelerates the secretion of high-density lipoprotein or HDL level in the blood.

2. Antiviral and Antibacterial Properties

Nutritional yeast has antiviral and antibacterial properties. It has proven to be one of the best remedies for chronic candida symptoms, a specific type of yeast infection.

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3. Improves Digestion

Regular consumption of nooch helps maintain healthy bacteria balance in the gut which is important for immune health. Nutritional yeast has many digestive system benefits The probiotics in nutritional yeast may help cure diarrhea.

Since it does not contain any dairy products, nutritional yeast has also been found helpful for those who suffer from lactose intolerance.

4. Improves Blood Production

Iron deficiency anemia is the most common type of anemia, and it occurs when your body doesn’t have enough of the mineral iron. Fortified and unfortified nutritional yeast both provide iron . Fortified yeast provides up to 20 percent of the recommended daily value.

5. Contains Beneficial Protein

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Protein is an important building block of bones, muscles, cartilage, skin, and blood. Vegans and vegetarians often struggle to find enough protein sources in the diet. Nutritional yeast is a complete protein and it contains all nine of the essential amino acids at only 80 calories a serving.

6. Promotes Healthy Hair, Skin and Nails

Nutritional yeast contains many B vitamins, all of which tend to benefit healthy hair, skin and nails. Vitamin B7 or Biotin is essential for maintaining the texture, tone and strength of your hair.

Vitamin B5 can minimise acne by breaking down oils in the form of triglycerides and cholesterol. The niacin content in nutritional yeast helps reduce fine lines and wrinkles, red blotchiness and even chronic acne.

7. Aids a Healthy Pregnancy

Nutritional yeast is a great choice for pregnant women as it is rich in folate. Sufficient consumption of folate during pregnancy may help prevent major birth defects such as spina bifida. Pregnant women require 400 to 800 micrograms of folate daily. Just one tablespoon of nutritional yeast contains 1,059 micrograms of folate.

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Possible Side Effects

Since the yeast is completely pasteurized and deactivated, it is quite safe and it will give rise to yeast overgrowth in someone who consumes it. There aren’t any recorded risks in consuming nooch, unless someone has a specific food allergy to it.

A sensible approach to experimenting with new foods is to try consuming it in small amounts and see how your body reacts to it. Nooch has so far proven to be a safe and healthy alternative to cheese for vegans.

How to Use Nooch in Recipes

Nutritional yeast can be used as a condiment. Simply put the powder form in a shaker and sprinkle it on all your meals – soups, popcorn, salads, etc. Add it in any recipe that calls for a cheesy flavor.

    To make this cheesy vegan hummus recipe all you have to do is toss in some cooked chickpeas, a clove of garlic, a little tahini and a scoop of nooch into a food processor. Add salt and lemon juice to suit your taste buds. Drizzle some olive oil and add a dash of paprika – you have made the world’s best cheesy hummus!

    There are plenty of ways to add nutritional yeast to your diet. Here are 7 delicious vegan recipes using nooch. You can make gravies, dips, hash browns, corn dogs, cauliflower buffalo wings and many more!

    Featured photo credit: Huffington Post via i.huffpost.com

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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