The REAL Benefit of Nutritional Yeast

Dr. Eric Berg 10/12/2024

You might be surprised to find both nutritional yeast and brewer’s yeast sitting side-by-side in the grocery aisle. This often leaves people wondering if they're the same and what makes them different.

Despite originating from the same type of microbe, called saccharomyces cerevisiae, these two yeasts have distinct characteristics and uses.

This boils down to their different production methods. Nutritional yeast grows on molasses, a byproduct of sugarcane brimming with trace minerals and vitamins.

In contrast, brewer’s yeast is typically cultivated on beet sugar. Now, here’s the catch — the majority of beets grown in the US are genetically modified and might harbor traces of glyphosate, a common herbicide.

Unveiling the Yeast: Nutritional Yeast vs Brewer’s Yeast

It’s fascinating to think this common microbe existing in our gut isn't necessarily a bad thing. Our gut microbiome is a diverse ecosystem with friendly and not-so-friendly yeast coexisting alongside bacteria.

When we use antibiotics, we disrupt the bacterial balance. This disruption paves the way for yeast overgrowth. Yeast have a particular fondness for sugar, making it crucial to cut back on sugar when battling a yeast infection.

This beneficial yeast plays a significant role in maintaining a balanced system by helping make glutathione, a powerful antioxidant that regulates cholesterol levels.

Friendly yeasts help fortify your defenses against harmful pathogens, building immunity within your gut.

It's important to remember when consuming any yeast, whether it be baker’s yeast or nutritional yeast, you are consuming it in its inactive state, so developing an infection from it would be impossible.

Breaking Down the Differences

Let's dive deeper into this nutritional yeast vs brewer’s yeast debate. Baker's yeast often emerges as a byproduct of beer production, while nutritional yeast takes center stage as a sought-after nutritional supplement.

While both yeasts offer health advantages, some key distinctions deserve a closer examination.

Protein Powerhouse: Examining Yeast Protein

First up, let's talk about protein. When you look at the protein content, baker's yeast boasts a higher concentration compared to its nutritional counterpart.

Although I wouldn’t necessarily depend on yeast as my main source of protein, it's an aspect to consider.

For protein needs, I turn to foods such as:

Eggs
Meat
Dairy
Cheese

Foods high in B vitamins

B Vitamins: A Nutritional Showdown

The real shining star in the nutritional yeast world is its abundance of B vitamins, especially compared to baker’s yeast. They aren't just any B vitamins - they are naturally-occurring.

Sadly, it's common for manufacturers to fortify nutritional yeast with synthetic B vitamins, including vitamin B12 and folic acid.

Understanding Synthetic B Vitamin Concerns

I must emphasize that for a significant portion of the population, consuming synthetic B vitamins can have some negative repercussions. It all comes down to our genes.

Specifically, a slight variation in a gene known as the MTHFR gene can affect how we process B vitamins, potentially leaving us unable to convert them into their natural forms.

Imagine your genes as a set of instructions that tell your body what to do. This variation throws a wrench in the machinery, hindering the conversion of specific B vitamins, particularly B12 and folic acid.

Individuals with this MTHFR gene variation may encounter unpleasant reactions, especially if they consume large doses of synthetic B vitamins found in some fortified foods or supplements.

Studies have indicated that those who experience issues from these specific vitamins make claims that the yeast was the culprit; however, these symptoms typically come from an overabundance of B vitamins from their unnatural form.

These experiences often lead them to believe nutritional yeast might be detrimental, but in reality, the root of their problems lies in the synthetic additives.

Statistics show approximately 20-40% of Caucasians and Hispanics in the US experience this issue. In the Black community, the occurrence is significantly lower at just 1-2%.

This variation, called saccharomyces, is referred to as a polymorphic change, essentially signifying an altered shape of this particular gene, making it difficult or near impossible to break down high amounts of these manufactured vitamins.

Recognizing the Signs and Seeking Solutions

Symptoms like racing thoughts, increased anxiety, or difficulty sleeping can sometimes point towards this difficulty in converting synthetic B vitamins.

If you suspect you might have this gene variation, it’s always wise to consult with your healthcare professional about appropriate testing and dietary adjustments.

Genetic testing can give you a definitive answer as to whether you have this specific genetic makeup. You'll gain valuable knowledge about your body's response to different nutrients.

When you understand how your body processes specific nutrients, such as B-complex vitamins, you'll be able to make informed decisions.

In a nutshell, while a touch of extra B vitamins in their natural form can be great for combating stress, having too much, especially synthetic ones, can create complications for certain individuals.

Navigating the Fortified Food Landscape

This is why I strongly advocate opting for unfortified nutritional yeast or brewer's yeast. Unfortified simply means it hasn’t been pumped up with those synthetic B vitamins.

By doing so, you can still reap the benefits of naturally occurring forms. Although nutritional yeast boasts slightly more of those fantastic B vitamins, both are rich sources, and brewer’s yeast can be easier on your budget.

Breastfeeding mom

Benefits for Breastfeeding

For nursing mothers seeking to enhance their breast milk production, nutritional yeast can often prove more advantageous than brewer’s yeast.

This is mainly because it's teeming with more B vitamins. However, don’t discount those other valuable players contributing to increased milk production – trace minerals and other naturally occurring components also work together harmoniously.

Exploring Beta-Glucans

Beyond B vitamins, there’s another fascinating compound in both these yeasts: Beta-glucans. These remarkable elements can aid in:

Cholesterol regulation
Blood sugar stabilization

Yeast in the Plant World

Another amazing tidbit? Did you know plants, in a way, aren’t 100% vegan? They actually rely heavily on microbes for their nourishment.

Plants, surprisingly, “eat” microbes to access these nutrients and then discard parts of these microbes to continue a symbiotic cycle in the soil. Fascinating, right?.

The Wonderful World of B Vitamins

Just like us, plants have intricate machinery within them—their own set of instructions that help them utilize nutrients.

So, when you consume this yeast, you’re tapping into a natural source capable of producing B vitamins. Because their processes are similar to ours, we seamlessly absorb and utilize these nutrients, making it a win-win for both kingdoms.

Conclusion

Both nutritional yeast and brewer’s yeast offer a plethora of health advantages due to their vitamin and mineral content, particularly their array of B vitamins.

They aid in supporting energy levels, metabolism, and overall well-being. While there’s often a debate on nutritional yeast vs brewer’s yeast, choosing between them is a personal choice influenced by factors such as your dietary needs and taste preference.

Just remember, prioritize those unfortified options whenever possible.

FAQs About Nutritional Yeast vs Brewer’s Yeast

Is nutritional yeast the same as brewer's yeast?

While both yeasts offer a wealth of nutrients and benefits, they are not interchangeable. Their names actually give it away - brewer's yeast is used to brew beer, whereas nutritional yeast acts as a source of essential amino acids in supplement or food form.

Nutritional yeast typically delivers a more robust vitamin profile, boasting a higher concentration of B vitamins than brewer's yeast.

Is there any downside to nutritional yeast?

Nutritional yeast can be a great addition to your diet when consumed in moderation, especially the unfortified varieties.

Because nutritional yeast is high in fiber, excessive intake might lead to bloating and gas in certain individuals, so be mindful of your consumption, starting with smaller amounts and monitoring your body’s reactions.

Is brewer's yeast better than nutritional yeast for lactation?

When seeking support with lactation, nutritional yeast takes the lead in most instances because of its abundance of naturally occurring B vitamins, particularly when you opt for unfortified versions.

While brewer's yeast does have a decent concentration, if the end goal is increased breast milk supply, it may be better to reach for its nutritional counterpart.

Is yeast nutrient the same as brewer's yeast?

It is not uncommon to get these two terms confused. Yeast nutrient and brewers’ yeast are often confused, but are actually very different and serve distinct purposes.

In essence, brewer's yeast is a type of yeast itself. Yeast nutrient serves as a type of "food" that is intended to facilitate healthy growth.