Nutritional yeast is a deactivated yeast that is sold as yellow flakes or powder. It has a cheesy, nutty flavor and is popular among vegans and vegetarians as a dairy-free cheese substitute. Nutritional yeast is a good source of protein, vitamins, and minerals, especially vitamin B12.
One of the most popular brands of nutritional yeast is Bragg’s. Bragg’s nutritional yeast is often used to add flavor to foods like popcorn, pasta, and vegetables. But an important question for those with gluten sensitivities or celiac disease is – is Bragg’s nutritional yeast gluten free?
What is Gluten?
Gluten is a group of proteins found in grains like wheat, barley, and rye. For most people, gluten does not cause any issues. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune reaction that damages the small intestine. Even small amounts of gluten can cause issues for those with gluten sensitivities.
People with celiac disease or gluten sensitivity must follow a strict gluten-free diet, avoiding any foods that contain gluten. This includes not just foods made directly from gluten-containing grains, but also foods that may be cross-contaminated with gluten. When shopping for gluten-free items, it is important to look for labels that specifically say the product is gluten-free.
Is Nutritional Yeast Naturally Gluten Free?
Yes, nutritional yeast is naturally gluten free. Nutritional yeast is made by culturing saccharomyces cerevisiae, a species of yeast. It does not contain any wheat, barley, rye or their components. So plain nutritional yeast without any additives does not contain gluten.
However, some seasoning blends or flavored versions of nutritional yeast may contain gluten-containing ingredients. They may also be at risk for cross-contamination with gluten. So it is important to check the label and look for a gluten-free certification when purchasing nutritional yeast products.
Is Bragg’s Nutritional Yeast Gluten Free?
The good news is yes, Bragg’s nutritional yeast is certified gluten-free.
According to Bragg, their nutritional yeast is made without any gluten-containing ingredients. Bragg’s does not add any wheat, barley, rye or by-products of those grains in their production process.
Bragg’s nutritional yeast is certified gluten-free by the Gluten-Free Certification Organization (GFCO). The GFCO is an independent program responsible for certifying products as gluten-free. For a product to be certified by the GFCO, it must contain less than 10 parts per million of gluten. This very low level gives consumers assurance that certified products are safe for those with celiac disease or gluten sensitivity.
So when you see the GFCO certification logo on Bragg’s nutritional yeast, you can trust that it has been third-party tested to verify it meets the strict requirements to be considered gluten-free.
Bragg’s Labeling and Manufacturing
In addition to having gluten-free certification, Bragg also states on their nutritional yeast labels that the product is gluten-free.
The language on Bragg’s nutritional yeast labels says:
“Gluten Free. All the health benefits of Nutritional Yeast without the gluten. Suitable for gluten restricted diets.”
This clear labeling calling out that the product is gluten-free provides added assurance that Bragg’s has carefully produced their nutritional yeast to avoid gluten cross-contamination.
Bragg’s indicates that their entire facility is dedicated gluten-free production. They audit their suppliers and conduct testing on the production line to avoid any chances of gluten contamination.
Bragg’s takes care in the sourcing of their raw ingredients and segregates ingredients in their facility to prevent cross-contamination. These stringent practices by Bragg’s to keep their nutritional yeast gluten-free are backed up by the GFCO certification.
Other Nutritional Yeast Brands
While Bragg’s is a popular brand that is certified gluten-free, there are some other good gluten-free options when it comes to nutritional yeast:
– Bob’s Red Mill Nutritional Yeast – Certified gluten-free by the GFCO, vegan and non-GMO
– Anthony’s Premium Nutritional Yeast Flakes – Lab tested to verify gluten-free status
– Now Foods Nutritional Yeast – Labeled gluten-free on their packaging
– KAL Nutritional Yeast Flakes – States gluten-free on their website
– Sari Nutritional Yeast – Certified gluten-free by the GFCO
Always check the packaging or contact the manufacturer to confirm the gluten-free status of any nutritional yeast product. Gluten-free certifications from reputable third parties like the GFCO provide the highest level of assurance.
Is Bragg’s Nutritional Yeast Safe for a Gluten-Free Diet?
Based on the GFCO certification, manufacturing practices, and labeling, Bragg’s nutritional yeast is considered safe for those following a gluten-free diet due to celiac disease or non-celiac gluten sensitivity.
Those with celiac disease know even a small amount of gluten can cause health issues. The testing required for GFCO certification verifies products contain under 10 ppm of gluten. This strict cutoff provides assurance that Bragg’s nutritional yeast is an option those with gluten sensitivities can enjoy.
In addition to the testing results, Bragg’s dedicates their entire manufacturing facility to gluten-free production. This significantly reduces the chance of any cross-contamination with gluten. Bragg’s has a thorough process in place to keep their nutritional yeast gluten-free.
The GFCO certification logo and “gluten-free” labeling on Bragg’s provides confidence that their nutritional yeast can be safely consumed on a gluten-free diet. Always check for this logo and language when purchasing their nutritional yeast.
How to Use Bragg’s Nutritional Yeast
Now that you know it’s gluten-free, here are some tips for incorporating Bragg’s nutritional yeast into your recipes:
– Use it as a cheese substitute – Sprinkle Bragg’s nutritional yeast onto dairy-free dishes like pasta, vegetables, rice, etc. for a cheesy flavor without the cheese.
– Make cheesy sauces or salad dressings – Whisk nutritional yeast into dairy-free milk alternatives like almond milk and add to cooked dishes or salads. The nutritional yeast gives a creamy, cheesy taste.
– Use in burger mixes – When making veggie burgers or other burger mixes, add in a few tablespoons of nutritional yeast for flavor and nutrition.
– Popcorn topping – To make popcorn taste like movie theater popcorn, sprinkle on some Bragg’s nutritional yeast along with a bit of dairy-free butter alternative.
– Add to scrambles – Stir nutritional yeast into tofu scrambles for breakfast to give them an eggy, cheesy taste.
– Use in mashed potatoes – Mix a few tablespoons of nutritional yeast into mashed potatoes for a savory flavor boost.
– Make nacho cheese sauce -Blend nutritional yeast with potatoes and carrots for healthy nacho topping.
– Add to breading – For baked chicken or tofu, add nutritional yeast to breadcrumb mixtures to impart a cheesy flavor.
The opportunities are endless when using Bragg’s gluten-free certified nutritional yeast to add flavor and nutrition! It’s a tasty staple to keep stocked in a gluten-free kitchen.
Nutritional Profile of Bragg’s Nutritional Yeast
In addition to being gluten-free, Bragg’s nutritional yeast offers some great nutritional benefits:
Vitamins and Minerals
– Vitamin B12 – Essential for energy metabolism and nervous system function. Useful for vegans/vegetarians since vitamin B12 mainly comes from animal sources.
– Riboflavin (Vitamin B2) – Important for red blood cell production, growth and energy levels.
– Niacin (Vitamin B3) – Supports digestive and skin health.
– Folic acid (Vitamin B9) – Key for DNA synthesis and red blood cell production.
– Zinc – Supports immune system and cell growth.
– Selenium – Has antioxidant properties to protect cells from damage.
Protein
A 1/4 cup serving of Bragg’s nutritional yeast contains approximately 8-10 grams of protein. The protein provides all of the essential amino acids our bodies need.
The protein content along with the vitamins and minerals make nutritional yeast a nutritious boost to meals and snacks. It provides density and nutrition in a small amount.
Fiber
Bragg’s nutritional yeast contains both soluble and insoluble fiber at around 4-5 grams per 1/4 cup serving. Fiber supports digestive regularity and heart health.
Gluten-Free Recipes with Bragg’s Nutritional Yeast
Here are some delicious gluten-free recipes that feature Bragg’s nutritional yeast:
1. Cheesy Vegan Popcorn
Ingredients:
– 1/4 cup popcorn kernels
– 1 tbsp olive oil
– 2 tbsp Bragg’s nutritional yeast
– 1/4 tsp sea salt
Instructions:
1. Heat olive oil in a pot over medium high heat. Add popcorn kernels and cover, shaking frequently, until all kernels have popped.
2. Transfer popcorn to a bowl and toss with nutritional yeast and sea salt. Enjoy!
2. Creamy Nutritional Yeast Sauce
Ingredients:
– 1 cup raw cashews, soaked overnight
– 1 cup almond milk
– 3 tbsp lemon juice
– 3 tbsp Bragg’s nutritional yeast
– 1 tsp onion powder
– 1/2 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. Drain cashews and blend in a food processor or blender with remaining ingredients until smooth and creamy.
2. Use as a dip, topping, or dressing for veggies, pasta, potatoes, etc.
3. Cheezy Veggie Omelet
Ingredients:
– 1 block firm tofu, drained and crumbled
– 1 tomato, diced
– 1/4 cup chopped spinach
– 2 tbsp Bragg’s nutritional yeast
– 1/4 tsp turmeric
– Salt and pepper to taste
Instructions:
1. Heat a skillet over medium heat and spray with nonstick cooking spray. Add crumbled tofu and spices, cooking for 2-3 minutes while stirring occasionally.
2. Add tomato, spinach and nutritional yeast, continuing to cook and stir until heated through.
3. Fold omelet in half and cook 2 more minutes on each side. Enjoy!
Is Bragg’s Nutritional Yeast Raw?
No, Bragg’s nutritional yeast is not raw. Nutritional yeast goes through a culturing and heating process during production. First, the yeast (saccharomyces cerevisiae) is grown on a molasses medium. Then the yeast is separated, washed, dried with heat, and sold as flakes/powder.
This process essentially “deactivates” the yeast so that it doesn’t rise like baker’s yeast. The application of heat means that nutritional yeast products are not in a completely raw state.
However, there are some important nutritional advantages to the culturing process. As the yeast grows and feeds on the molasses, it breaks down some of the sugars and fibers into vitamins, minerals, and amino acids in a bioavailable form.
In particular, the vitamin B12 content is greatly enhanced through the culturing and becomes much higher than what is naturally available in the yeast. Nutritional yeast provides a vegan source of vitamin B12, which is particularly beneficial for plant-based diets.
So while Bragg’s nutritional yeast isn’t raw, the culturing creates a very nutrient-dense food product. The yeast flakes are dried at a low enough temperature to maintain many of the natural enzymes as well. Overall, the process boosts the nutritional value of the yeast, even though it is no longer living and raw.
Bragg’s Nutritional Yeast: Conclusion
In summary, Bragg’s nutritional yeast is a gluten-free food option that is safe for those with celiac disease and gluten sensitivities. It is certified gluten-free by the GFCO, which requires rigorous testing to allow less than 10 ppm of gluten.
Bragg’s takes care in their sourcing, manufacturing process, and labeling to ensure their nutritional yeast remains gluten-free through the production chain. The GFCO certification and “gluten-free” clearly marked on the packaging provides confidence in Bragg’s commitment to keeping their product gluten-free.
In addition to being gluten-free, Bragg’s nutritional yeast offers important vitamins, minerals, protein and fiber. It has a delicious savory, cheesy flavor that makes it a tasty addition to recipes. Bragg’s nutritional yeast can flavor everything from popcorn to veggie burgers to dairy-free cheese sauces.
Those following a gluten-free diet can comfortably incorporate Bragg’s nutritional yeast into their cooking and snacking. It provides help in creating exciting and satisfying gluten-free meals and food experiences. Enjoy the many benefits of Bragg’s nutritional yeast with the assurance that it is a gluten-free food choice.
