5-star Fitness

Spread the Power-Packed Nutrition of Brewer’s Yeast

Written By PFC Fitness Camp • 4 min read


Nutritional yeast is a deactivated yeast from the saccharomyces cerevisiae family. With a cheesy and slightly nutty taste, it is a great supplement for those on a vegetarian or vegan diet.

Found at your local health and natural food stores, these innocuous little yellow flakes are a tasty addition to season your meals, but an even better source of nutrition.

Before you go racing to grab a bottle of nutritional yeast flakes though, note that nutritional yeast and brewer’s yeast are not quite the same thing, despite their names sometimes being used interchangeably. Where nutritional yeast is cultivated over a 7-day period on sugar canes, beets and/or molasses, brewer’s yeast has a closer link to the beer you were thinking of above. It is a by-product of the brewing process, and as such cannot lay claim to the same taste. Brewers yeast falls more on the bitter side of the taste spectrum.

So why exactly do you want to eat either one of them though?


Nutritional yeast has B-vitamins added to it in its processing phase, to help the yeast grow. It is not surprising therefore, that it is an excellent source of B-vitamins, including vitamin B-12.

Brewer’s yeast, on the other hand, absorbs nutrients in the brewing phase. The hops, grain and malt used in the brewing process, provide vitamins and nutrients, but are also what gives brewers yeast its bitter taste. While it does not have vitamin 12 present, brewers yeast’s benefits do include a high chromium content, which helps to maintain normal blood sugar levels. That is worthy of note for diabetics, especially as there have been studies shown that chromium can be effective in treating high blood sugar levels.

Both yeasts are low in sodium, fat and sugar, as well as being gluten and dairy free. They are a source of  selenium, chromium, B-complex vitamins and also can boast being a complete protein. Good for people in general, this makes it an especially excellent staple for vegans looking to increase their B-vitamins that are often lacking in a meat-free diet.

Do note though that brewers yeast is not for everyone. Always discuss taking new supplements with your personal physician. Those taking Monoamine Oxidase Inhibitors (MAOIs) should not take nutritional brewers yeast, due to the high levels of tyramine, which may induce a hypertensive crisis. If you are prone or suffering from a yeast infection, it is also not recommended that you take it as a supplement. If you suffer from gout, kidney stones or a penicillin allergy, it is again not suggested.

For the rest of you though, with benefits such as improving stress and fatigue, assisting in weight-loss, and lowering cholesterol levels, it is hard not to want to give it a try. Additionally, many pet owners sprinkle it on their dog’s and cat’s food to prevent fleas!

We are committed to your health from all aspects here at Premier Fitness Camp. We want you to make good decisions when it comes to food. We educate all of our guests on the best foods to eat with the most power-packed nutrition. We are have a physician supervised of professionals that deliver immediate and lasting weight loss results through sustainable lifestyle choices at our weight loss boot camp for adults. Now that we have talked about why you should go out and get some nutritional yeast; let’s talk about what to do with it!

One of the easiest and tastiest ways to enjoy brewers yeast is on top of popcorn. You can either add it into your melted butter or olive oil, then drizzle it onto the popcorn, or simply put your nutritional yeast flakes into a shaker and sprinkle them directly on top. Nutritious and delicious! It may sound strange, but you have to try it! Airpop that popcorn and shake on the flavor and add some great nutritional value!

Brewers yeast can also be added to your juice, smoothie, or any other soup, stew or casserole you are making. If you are cooking with it, make sure to add it at the very end so that the B-vitamins are not destroyed in the heating process.


  • 3/4 cup nutritional yeast
  • 1/4 cup pine nuts
  • 2 teaspoons onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 tablespoon parsley
  • 1 teaspoon pepper
  • 1 tablespoon soy sauce
  • 1 cup water
  • 3 tablespoons olive oil
  • 1/4 cup flour
  • 1 cup uncooked pasta

Put water on to boil for pasta. Preheat oven to 400 degrees F. While water is boiling, put first 7 ingredients (through pepper) in the blender and blend until well blended.

Add water and soy sauce and blend more. Heat oil in skillet, and then add flour to make a roux. Stir constantly until you don’t have any lumps. Put pasta in boiling water and cook according to package directions.

Pour the cheesy sauce you made in the blender into roux and stir until it is warm and at your desired consistency (if it is too watery, let it reduce some). When it gets to that consistency, remove from heat.

Drain pasta through colander and pour pasta into the pan of cheesy sauce. Transfer mixture into oven safe dish, and put it into the oven for 10 or so minutes.  Enjoy.


  • ½ cup balsamic vinegar
  • 2 teaspoons Dijon mustard
  • 2 teaspoons nutritional yeast flakes
  • 2 teaspoons olive oil
  • 2 teaspoons toasted sesame oil

Place all the ingredients in a small mixing bowl, and whisk them together until they are well combined and the sauce is smooth. Store the sauce in a covered container in the refrigerator.


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