For many vegans, yeast flakes are an integral part of the menu. Their particularly hearty taste makes them a welcome condiment – they also contain a number of B vitamins in appreciable amounts. Here you can find out how yeast flakes are made, how to use them in cooking – and what to look out for when buying.
What is yeast flakes and how are they made?
«Basically, yeast flakes only consist of dried and rolled yeast,» explains Sabine Hülsmann, specialist advisor for food and nutrition at the Bavarian consumer advice center.
When it comes to production, however, you have to differentiate between organic and conventional yeast. With conventional yeast, molasses, inorganic nitrogen and phosphorus are usually used as the nutrient solution. Sulfuric acid and caustic soda are used to regulate the pH value. “When yeast multiplies, it creates a foam that inhibits further growth. In order to prevent this foam, synthetic defoamers are used, which then have to be washed out of the end product with plenty of water,» Hülsmann told FITBOOK. However, this waste water is difficult to degrade biologically.
In the case of organic yeast, on the other hand, grain is mainly used, less often molasses from raw materials. “Cereals naturally already contain nitrogen and phosphorus, so these substances do not have to be added artificially. Sodium carbonate, citric acid or lactic acid, for example, are permitted to regulate the pH value.” According to many manufacturers, these additives are usually not used at all. The addition of organic vegetable oils, such as sunflower oil, prevents organic yeast from foaming. «The production of organic yeast requires significantly less water overall and the process residues can be used as raw material for other products,» explains the nutrition expert.
In order to obtain the desired flake shape, the yeast is finally ground coarsely after drying and rolling. Yeast flakes taste very spicy, slightly nutty or even cheesy.
Ingredients and nutritional values - how healthy are yeast flakes?
But yeast flakes are not only rich in taste, but also in valuable ingredients. “Yeast flakes contain many vitamins, minerals and trace elements. Above all, the B vitamins such as B1 or B6 are contained in significant amounts,” the nutrition expert knows.
Yeast flakes are also relatively high in protein. This is one reason why people like to use it, especially in vegan diets, where you have to pay more attention to an adequate protein intake.
According to Hülsmann, what is less important is the energy value of the flakes (361 kcal per 100 grams). «Since yeast flakes are only ever consumed in relatively small amounts, the amount of carbohydrates or calories in the daily diet has little effect.»
In general, yeast flakes would be very suitable for a healthy and varied diet. «In order to preserve the nutrients, however, you should not heat the yeast flakes,» is the expert’s advice.
Yeast flakes are naturally vegan, low in sodium, gluten and lactose free, so even people with intolerances can consume them without any problems. «The drying process also means that the flakes are free of active yeasts, so as far as we know there can be no side effects,» the nutrition expert continues. Only people who suffer from yeast intolerance should be careful.
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Proper use and dosage
Yeast flakes can be used in many ways. For example:
- for homemade vegetable broth
- for vegan spreads
- as a binding agent for sauces and soups
- for patties and burger patties
- for rice and pasta dishes
- for breading
Depending on your taste, you can also simply sprinkle them over food as a pure seasoning, for example yoghurt. When dosing, however, you should note that the flakes naturally taste very intense. If you prefer it milder, you should only use about one or two teaspoons.
In vegan cuisine, yeast flakes are also used as a kind of cheese substitute, for example instead of parmesan in pasta dishes. However, Hülsmann has reservations: «Real cheese lovers will not find an adequate substitute with yeast flakes. The taste is too different for that.”
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Do yeast flakes contain glutamate?
Anyone who deals a little with yeast flakes will certainly come across the statement that they should contain glutamate. The flavor enhancer is repeatedly criticized for its supposed negative effects on health.
Sabine Hülsmann explains the truth of this claim from an expert perspective as follows: “The spicy taste of the yeast flakes is due to the protein components. One of those ingredients is actually natural glutamate, the salt of glutamic acid. Glutamate occurs in this form in many foods, for example in parmesan.” But the expert gives the all-clear. Because this is not about the controversial, artificially produced glutamate, which has to be marked with an E number as a flavor enhancer in finished products. In addition, its harmful effects on health have never been clearly proven.
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What to look out for when buying yeast flakes
According to the nutrition expert, if sustainable and environmentally friendly production is important to you, you should use organic yeast flakes. Yeast flakes can usually be found in health food stores, organic shops, drugstores or on the Internet. Since yeast flakes only have a comparatively short shelf life, they are usually sold in smaller packs of 200 to 250 grams. These are priced between four and five euros.