Micah Stanley
There are numerous yeast products available on the market and often one does not know what is actually behind them. We explain the differences between yeast flakes, nutritional yeast, and yeast extract, the uses, nutrients, and much more.
What are yeast flakes, and what is nutritional yeast?
Yeast products such as yeast flakes or nutritional yeast are used for seasoning both in the food industry and in private households. Due to their hearty, hearty taste, they are used in particular in vegetarian cuisine or in vegetarian/vegan ready-made products, as they can create cheese- or sausage-like flavors there.
Yeast products are made from unicellular yeast fungi – mostly of the genus Saccharomyces cerevisiae. This is baker’s yeast, also called brewer’s yeast, but it is present in yeast products in an inactivated form.
What is the difference between yeast flakes, nutritional yeast, yeast extract, and dry yeast?
There are other names in circulation for yeast flakes or nutritional yeast. They all basically refer to one and the same product:
- yeast flakes
- nutritional yeast
- noble yeast
- noble yeast flakes
- Seasoning yeast flakes
- nutritional yeast flakes
- etc.
Nutritional yeast is often the main ingredient in those vegan spreads that have a consistency reminiscent of fine sausage spread and are packaged in small doses, e.g. B. from Grano Vita, Allos, or Alnatura.
Yeast flakes usually consist of 100 percent nutritional yeast. They are sold in 200 g bags or in cardboard boxes and are often used in the kitchen as a seasoning or for the production of vegan cheese sauces or other cooking ingredients that taste like cheese (e.g. vegan “Parmesan”).
Of course, depending on the manufacturer, the lists of ingredients in nutritional yeast products can differ, e.g. B. salt, flour, honey, or other ingredients are added.
Yeast extract is a mostly paste-like concentrate of nutritional yeast that is produced with the help of enzymes. Yeast extract is mostly used as a hearty spread, seasoning, and as a base for sauces, broths, and stock cubes. Well-known yeast extracts that are sold in pure form are Marmite, Vitam-R, or Cenovis.
While nutritional yeast/yeast flakes and yeast extract are preferably used as seasonings, dry yeast is a leavening agent for bread, rolls, and cake dough. That is why it also consists of active yeast fungi – in contrast to the first two, which only contain inactive yeast fungus cells since these would otherwise no longer be able to let the dough rise.
How do yeast flakes taste? How does yeast extract taste?
There are now savory yeast flakes and sweet yeast flakes. The former consist of 100 percent yeast flakes, which naturally have a mildly spicy taste with a slight cheese aroma. They, therefore, go well with all hearty dishes (dressings, dips, sauces, spreads, vegetable dishes, potato dishes, and much more).
Sweet yeast flakes only taste sweet because sweet ingredients are added to them, such as whey powder, honey, and bee pollen. In addition, they are flavored. Sweet yeast flakes can be added to muesli, fruit salads, dessert sauces, desserts, smoothies, and other sweet dishes. However, they do not fit into the vegan diet.
Yeast extract, on the other hand, tastes much stronger than yeast flakes. It tastes hearty, a taste that is also known as “umami” because it cannot be assigned to any of the four other tastes sweet, bitter, sour, or salty.
How are yeast flakes and yeast extract made?
Yeast flakes are produced as follows: Single-celled yeast fungi of special yeast strains (usually Saccharomyces Cerevisiae) are placed in a nutrient medium – often molasses (e.g. with Vitam, Naturata), but the grain is also possible (e.g. Rapunzel). There the yeast fungi multiply and a liquid yeast is formed (it is also called yeast milk, yeast cream, or yeast cream). This is then sprayed onto rollers, dried, and then flaked.
The yeast is inactivated during drying, so there are no longer any living fungal cells in the finished yeast flakes. However, the vital substances of the yeast remain largely intact, since the high temperatures used in the drying process only last for a short time.
Yeast extract can be produced in different ways, e.g. B. by autolysis or hydrolysis. The cell walls are broken up during a fermentation process with the help of enzymes and the inside of the cell is released (e.g. the glutamic acid that gives the hearty taste), which leads to the development of the special aroma.
What is seasoning?
In connection with yeast-based seasonings, the question often arises as to whether the conventional food seasoning (also called soup seasoning or simply seasoning) is also a yeast extract.
Seasonings are the basis for liquid seasonings (e.g. Maggi), bouillon cubes, and granulated broth. However, the only thing they have in common with yeast extract is that they are used for similar purposes, namely for seasoning. No yeast is used in their manufacture.
Instead, other protein-rich raw materials are used, such as soy or peanut protein, milk protein, or wheat gluten (gluten). With the help of hydrolysis (addition of hydrochloric acid), the individual amino acids are now released from the respective raw material, in particular the glutamic acid, which is so tasty. The hydrochloric acid is then neutralized with sodium hydroxide solution. This creates a fairly high amount of salt. After the subsequent maturation, the wort is ready.
Conventional food seasonings can also contain the flavor enhancer glutamate. Only purely plant-based raw materials from organic farming are used for organic seasonings. The addition of glutamate is of course not permitted here.
Can yeast extracts be used in organic products?
Only yeast extract produced with autolysis is allowed in organic products. Only the yeast’s own enzymes may be used for production. The result is therefore considered a natural food or spice.
In the conventional food industry, yeast extracts are usually produced using hydrolysis. Foreign enzymes and acids are used, which lead to a much higher concentration of glutamic acid. Yeast extracts made with hydrolysis are no longer natural foods or spices.
Are yeast flakes raw quality?
During the manufacturing process of nutritional yeast products or yeast extracts, temperatures of up to 100 degrees are briefly reached. It is therefore no longer a product of raw food quality.
Are yeast flakes really that high in B vitamins?
Nutritional yeast or yeast flakes are usually advertised for their high vitamin B content. Due to this high vitamin B content, nutritional yeast is – it is often said – particularly suitable for vegans or vegetarians, as they often have a vitamin B deficiency.
However, vegans and vegetarians in particular are usually very well supplied with B vitamins, since important food groups in plant-based nutrition are extraordinarily rich in vitamin B (whole grain, legumes, nuts, seeds). Only vitamin B12 is hardly found in a purely plant-based diet, but precisely this B vitamin is not contained in yeast flakes.
Yeast flakes, on the other hand, contain quite high levels of vitamins B1, B2, B3, and B6. The vitamins B5, B7 (biotin), and B9 (folic acid) are contained in only small amounts.
The nutritional value of nutritional yeast or yeast flakes can vary depending on the manufacturer, so it obviously depends on the raw materials and the production method, so no information can be given that applies equally to every product. You will find an overview of the nutritional values in the next chapter.
If you would like to take yeast flakes to optimize your supply of vital substances, check the nutritional information from the respective manufacturer – either using the information on the package (where the vital substances are rarely listed) or via the manufacturer’s website or by sending a direct inquiry to the manufacturer via e-mail. Mail.
Do yeast flakes contain vitamin B12?
No, yeast flakes do not naturally contain vitamin B12. Yeast flakes also contain no vitamin D, no vitamin C, and no vitamin K. However, there are manufacturers who enrich their yeast flakes with vitamin B12 or folic acid, which is then evident from the list of ingredients.
What nutrients are in yeast flakes?
The macronutrients (protein, fat, carbohydrates) of nutritional yeast are not so important due to the small amount consumed. Since 1 tablespoon of yeast flakes only holds about 4 g, you generally don’t eat more than 10 g of yeast flakes per day. We, therefore, do not state the nutrient content per 100 g but per 10 g.
The following values are taken from the nutritional value calculator, which contains the officially valid figures of the Federal Food Code. However, the practice has shown that yeast flakes – as already mentioned – can have very different nutritional values depending on the manufacturer.
The yeast flakes from harvest seen, for example, are said to contain six times the amount of vitamin B1, but only a quarter of the iron value. The yeast flakes from Vitam, on the other hand, should only have a fifth of the vitamin B1 value. It is therefore essential that you use the information on your product as a guide and never general values.
- Calories: 36 kcal
- Protein: 4.3g (some yeast flakes are only 3.4g – check the label)
- Fat: 0.5g
- Carbohydrates: 3.4 g
- Fiber: 0.6 to 2 g – depending on the manufacturer
Although yeast flakes are always advertised as being so rich in protein, they are not necessarily so due to the small amount consumed. But of course, they contribute to covering the protein requirement.
What vitamins are in yeast flakes?
We also indicate the number of vitamins contained per 10 g of yeast flakes. This clearly shows that you can actually take in significant amounts of some B vitamins with this small amount of intake (see the B vitamins marked in bold). On the other hand, only small amounts of other B vitamins are contained, so yeast products cannot replace a high-quality vitamin B complex preparation.
- Vitamin B1 thiamine: 0.7 mg, requirement 1.1 mg
- Vitamin B2 Riboflavin: 0.26 mg, requirement, 1.2 mg
- Vitamin B3 niacin: 2.6 mg, requirement 15 mg
- Vitamin B5 pantothenic acid: 0.5 mg, requirement 6 mg
- Vitamin B6 pyridoxine: 0.25 mg, need 1.5 mg
- Vitamin B7 biotin (vitamin H): 2.4 µg, requirement 100 µg
- Vitamin B9 folic acid: 0.8 µg, requirement 400 µg
- Vitamin B12 cobalamin: 0.0 µg, requirement 3 µg
- Vitamin C ascorbic acid: 0.0 mg, need 100 mg
- Vitamin D calciferols: 0.0 µg, requirement 20 µg
- Vitamin E tocopherol: 0.36 mg, requirement 12 mg
- Vitamin K phylloquinone: 0.0 µg, requirement 70 µg
What minerals are in yeast flakes?
When it comes to minerals, it becomes even clearer that the small amount of yeast flakes consumed does not provide excessively relevant amounts of minerals. The following information refers to 10 g yeast flakes:
- Potassium: 160 mg, needs 4,000 mg
- Calcium: 20 mg, needs 1,000 mg
- Magnesium: 23 mg, requirement 350 mg
Which trace elements are contained in yeast flakes?
When it comes to trace elements, yeast flakes only provide quantities of iron, zinc, and copper that can at least contribute to covering the daily requirement. The following information refers to 10 g yeast flakes:
- Iron: 1.6 mg, requirement of at least 12.5 mg
- Zinc: 0.74 mg, requirement 8.5 mg
- Copper: 0.32 mg, needs 1.25 mg
Do yeast flakes contain gluten or wheat?
Most yeast flakes are gluten-free and also wheat-free (e.g. fromHarvestsegen or Govinda). But there are also gluten-containing yeast flakes that have been cultivated on a nutrient medium made from grain and also contain wheat flour (e.g. from Rapunzel or the sweet yeast flakes from Vitam).
Although Rapunzel once also offered gluten-free rice and yeast flakes, these were removed from the range at the beginning of 2018. Therefore, pay attention to the information on the packaging or the list of ingredients if you do not want to eat or cannot tolerate certain ingredients.
Do yeast products contain the flavor enhancer glutamate?
The controversial flavor enhancer glutamate is an additive that requires approval, so it is not a food. It is forbidden in organic products. Conventional finished products may contain up to 1 percent glutamate.
It is often said that yeast extracts are identical to glutamate, which has been linked to numerous negative health effects. The flavor enhancer makes you fat, can trigger migraines, is bad for the eyes, and – since it is a nerve cell toxin – also extremely unhealthy for the brain. In the naturopathic therapy and prevention of diseases such as Alzheimer’s or multiple sclerosis, products containing glutamate are therefore not recommended.
A 2018 study also showed that glutamate can apparently worsen chronic pain or improve pain if you avoid spices containing glutamate.
As a result, many consumers no longer want to consume glutamate and look for glutamate-free products when shopping. But now many products (which are advertised as glutamate-free) simply contain yeast extracts instead of glutamate. Are yeast extracts flavor enhancers like glutamate or not? Do they even contain glutamate?
Yeast flakes and yeast extracts contain glutamic acid, a natural amino acid that is found in almost every food, especially in protein-rich foods, since amino acids are known to be the building blocks of proteins.
Depending on the concentration, it contributes to a more or less hearty taste. Parmesan cheese, for example, is considered to be a food that is particularly rich in glutamic acid, with almost 7 g of glutamic acid per 100 g. But spelled flour also contains between 5 and 6 g of glutamic acid, without it tasting particularly hearty.
So it doesn’t necessarily depend on how much glutamic acid a food contains, but how much of this glutamic acid is bound in the protein (then you can’t taste it) and how much of it is in free form or in the form of its salts (e.g. glutamate). (then the food tastes hearty and hearty).
In yeast flakes, the amount of free glutamic acid is still quite small, in yeast extracts, it is significantly higher – you can tell by the taste. However, high-quality yeast extracts do not only consist of glutamic acid, but also of many other amino acids, vitamins, minerals, and trace elements.
However, the flavor enhancer glutamate – i.e. the pure and isolated industrially produced salt of glutamic acid – is not contained in either yeast flakes or organic yeast extracts (see also above under “How are yeast flakes and yeast extract produced”).
Glutamate is produced biotechnologically with the help of mostly genetically modified microorganisms, which form free amino acids in a nutrient solution from molasses, sugar beet, or sugar cane. The glutamate is then isolated from this solution and is then available as a pure crystalline salt for use in the food industry.
Are yeast flakes made with the help of genetic engineering?
While genetically modified microorganisms, the bacterium Corynebacterium glutamic, can be used in the production of isolated glutamic acid or isolated glutamate, this is not known in the case of yeast flakes.
If genetically modified microorganisms are used in the production of glutamate, this does not have to be declared on the respective glutamate-containing food. The resulting glutamate is cleaned in such a way that it allegedly no longer contains any residues of the genetic engineering microorganisms used.
Can Yeast Products Cause or Promote Candida Infection?
Many diet plans for fighting Candida infection advise avoiding yeast products. However, yeast flakes or nutritional yeast cannot cause or promote candida infections or increase existing candida infections. Because in yeast flakes there are only inactivated and no longer living yeast cells. Yeast flakes also consist of completely different yeast strains that are not pathogenic and therefore cannot promote a Candida infection.
Can yeast flakes cause intolerance? E.g. histamine intolerance?
If you have a yeast allergy or are generally hypersensitive to yeast products (e.g. beer, brewer’s yeast tablets, etc.), you should of course not eat yeast flakes or products with yeast extract. An allergic reaction to yeast usually manifests itself through the formation of blisters in the mouth or with itching and rashes on the lips or face or through respiratory problems, runny nose, sneezing, and reddened eyes.
The latter could also indicate a histamine intolerance. However, this would not only show up after the consumption of yeast products but also after the consumption of red wine, cheese, sauerkraut, salami, and other foods substances that are either rich in histamine or lead to an increased release of endogenous histamine in the body.
Anyone who already suffers from histamine intolerance should not take yeast extract, as this is a fermented product rich in histamine. Seasonings and products containing glutamate can accelerate the release of endogenous histamine due to their high glutamate content.
Yeast flakes are also sometimes tolerated by histamine intolerance, which the individual should try.
It is true that yeast tablets and yeast flakes are occasionally recommended for impure skin or other skin problems because of their vitamin B richness. However, some people react to B vitamins in the opposite way with skin blemishes. Be sure to! If pimples, acne-like changes, or other skin problems develop one to two weeks after regular consumption of yeast flakes, stop using the product or use less of it.
Are yeast flakes healthy?
Even in small amounts, yeast flakes provide relevant doses of some B vitamins (B1, B2, B3, and B6), especially vitamin B1 and also iron. Thus, yeast flakes can bring the health benefits associated with the properties of these vital substances.
Vitamin B1, for example, is essential for a healthy nervous system and for proper collagen formation and is therefore important for healthy bones, cartilage, skin, hair, tendons, and ligaments. There are no initial indications that vitamin B1 should be integrated into the treatment of diabetes, cardiac insufficiency, high blood pressure, and Alzheimer’s.
In contrast to yeast extracts and seasonings, yeast flakes are still a relatively unprocessed food; However, yeast flakes can no longer be described as natural, since it would not be possible to obtain larger amounts of yeast or even yeast flakes in nature. So if you eat a completely natural, paleo, or raw food diet, you will not use yeast flakes.
In plant-based whole foods, rich in vital substances, however, yeast flakes can be used very well in suitable recipes as a vitamin B-rich seasoning.
Where do you buy yeast flakes?
For many years yeast flakes were only available in health food stores or organic supermarkets. In the meantime, however, many “normal” supermarkets or drugstores also carry yeast flakes. You will usually find these in the organic or natural food department.
What should you look out for when buying yeast flakes?
It is best to only buy products that are 100 percent yeast flakes, i.e. do not contain any other additives and carry the organic seal. If you want to avoid gluten, look out for gluten-free yeast flakes.
Can yeast flakes be heated/cooked?
Since some of the B vitamins are sensitive to heat, yeast flakes should not be cooked, but only added to the finished meal.
How and why are yeast flakes used?
Yeast flakes can be used as a seasoning in almost all hearty dishes, whether in salads, soups, vegetables, patties, rice, or potato dishes. They bring out the natural taste of the food better and round off the natural aroma very well.
Yeast flakes are also very suitable for binding and seasoning sauces at the same time, as they have binding properties. For 500 ml of liquid, 2 tablespoons of yeast flakes are generally sufficient to thicken a sauce.
How much yeast flakes should/can you eat per day?
Normally, as an adult, you consume no more than 10 g (2.5 tablespoons) of yeast flakes per day.
Can children eat yeast flakes too?
As children begin to eat normally with the family, they can include dishes flavored with yeast flakes. However, if small children eat it, the food should only be seasoned very mildly and therefore contain only a few yeast flakes.
Can Dogs and Cats Get Nutritional Nutrition?
Dogs and cats can also get yeast flakes, of course only those that consist of 100 percent yeast flakes and do not contain any other additives such as salt, flour, sugar, or whatever.
Yeast products are even advertised for pets as dietary supplements for shiny coats and healthy skin. However, a medium-sized dog (20 to 30 kg) should not get more than a teaspoon full. It is best to discuss the exact dosage with your veterinarian or alternative animal practitioner.
