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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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    Anju Mobin

    Anju is a Certified Nutritionist, and a Highly Experienced Health, Fitness and Nutrition Writer.

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    Last Updated on July 10, 2020

    How to Take Control of Your Life with Better Boundaries

    How to Take Control of Your Life with Better Boundaries

    We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

    We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

    So, how to take control of your life and stop being pushed around?

    Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

    What Boundaries Are (And What They’re Not)

    Boundaries are limits

    —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

    Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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    Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

    Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

    Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

    How to Establish Boundaries and Take Control of Your Life

    Here are some ways that you can establish boundaries and take control of your life.

    1. Self-Awareness Comes First

    Before you can establish boundaries with others, you first need to understand what your needs are.

    You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

    To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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    You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

    • Where do you need to establish better boundaries?
    • When do you feel disrespected?
    • When do you feel violated, frustrated, or angered by the behavior of others?
    • In what situations do you feel you are being mistreated or taken advantage of?
    • When do you want to be alone?
    • How much space do you need?

    You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

    2. Clear Communication Is Essential

    Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

    Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

    3. Be Specific but Don’t Blame

    Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

    That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

    Sample language:

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    • “You may not…yell or raise your voice to me…”
    • “I need…to be treated with respect…”
    • “It’s not okay when…you take things from my desk without asking…”
    • “I won’t…do your work…cover for you anymore…”
    • “It’s not acceptable when…you ridicule or insult me…”
    • “I am uncomfortable when…you use offensive language”
    • “I will no longer be able to…lend you money…”

    Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

    4. Consequences Are Often Necessary

    Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

    Follow through. People won’t respect your boundaries if you don’t enforce them.

    Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

    We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

    It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

    It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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    Final Thoughts

    Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

    Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

    Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

    The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

    Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

    Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

    They will simply become a natural extension of your self-respect.

    Featured photo credit: Thomas Kelley via unsplash.com

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