Nutritional Yeast: Benefits, Alternatives, & More

What Does Nutritional Yeast Do for Your Body?

Its role in maintaining blood pressure and heart health

Nutritional yeast is loaded with potassium. Potassium is essential for normal cell functioning and plays a pivotal role in fluid regulation in the body. Potassium lowers blood pressure, a risk factor for heart disease. Furthermore, research shows that diets rich in potassium reduce the risk of stroke and heart disease.

Potential health benefits for immunity and digestion

Vitamins and minerals in nutritional yeast are essential for the breakdown of fats, carbohydrates, and proteins. Additionally, beta-glucans in nutritional yeast provide fuel for your gut bacteria to support digestion and gut health.

Beta-glucans in nutritional yeast may strengthen the immune defense system, reducing the occurrence and symptoms of colds and other respiratory infections. However, research on fungal beta-glucans for immunity likely used dosages greater than the amount you would consume in a serving of nutritional yeast. 

How it adds a cheesy flavor without dairy

Compounds in nutritional yeast give it its cheesy flavor. For example, glutamic acid gives nutritional yeast an umami flavor, similar to the taste noted in aged cheese. Additionally, the fermentation process alters the flavor profile of nutritional yeast, providing a rich, nutty, and slightly tangy taste. 

Why Do Some People Avoid Nutritional Yeast?

Sensitivities and digestive concerns

Nutritional yeast’s high-fiber content may contribute to digestive distress or constipation in individuals who consume a low-fiber diet. When adding more fiber to your diet, it is essential to start slowly and gradually increase fiber.

Limited older research suggests that nutritional yeast may exacerbate Crohn’s disease symptoms. If you have Crohn’s disease and regularly consume nutritional yeast, consult a registered dietitian before removing it from your diet. 

Can you consume nutritional yeast every day?

Yes, you can consume nutritional yeast every day. As with all foods, make sure nutritional yeast is not the only food you consume daily. 

When to avoid nutritional yeast due to health conditions

Nutritional yeast is relatively safe. Avoid it if you are allergic to it or its components. Individuals with the following health conditions may want to limit or consult their healthcare provider before adding nutritional yeast to their diet:

• High vitamin B12 levels

• Late-stage kidney disease that requires limiting potassium

• Sensitivities to certain amino acids like glutamate or tyramine sensitivities

• Gout. Nutritional yeast’s high protein content may be problematic for individuals monitoring purine intake.

Healthy Substitutes for Nutritional Yeast

Nutritional yeast is a unique ingredient due to its flavor and nutrition profile. Alternatives exist but they provide a different experience than nutritional yeast.

Best alternatives for umami flavor and nutrients

Nutritional yeast is unique due to its flavor profile and rich nutrient content. However, other ingredients may be suitable alternatives to nutritional yeast in some instances.

• Miso paste: Adds depth to soups, dressings, and sauces

• Tamari or coconut aminos: Great for seasoning vegetables or grains. Tamari and coconut aminos are the gluten-free alternatives to soy sauce.

• Dried mushrooms (powdered or whole): Provide a rich, savory taste for broths and sauces

• Seaweed (nori, dulse, kombu): Enhances dishes with umami and minerals. Note: seaweed may not be appropriate for individuals with fish or shellfish allergies.

Dairy-free and gluten-free options

Nutritional yeast is naturally gluten-free and dairy-free. Gluten and dairy-free alternatives to nutritional yeast include the following:

• Sunflower or pumpkin seeds

• Fortified plant-based milk

• Chia, hemp, or flaxseeds

These options are not a perfect substitute for nutritional yeast, as their texture, use, and flavor differ. Still, these alternatives provide some of the nutrients found in nutritional yeast.

How to fortify your diet without nutritional yeast

Nutritional yeast provides many essential vitamins and minerals, especially for people who follow a predominantly plant-based or vegan diet. If you regularly consume other sources of vitamin B12, nutritional yeast does not need to be an essential component of your diet. A registered dietitian can assess your vitamin B12 intake and provide suitable options for fortifying your diet without nutritional yeast.

How to Use Nutritional Yeast in Cooking

Using nutritional yeast in your cooking may be easier than you think. Nutritional yeast provides umami and cheesiness to foods, enhancing flavor and texture.

Popular ways to add it to meals

There are many ways you can add nutritional yeast to your meals.

• Sprinkle over popcorn, roasted veggies, or avocado toast for a cheesy, savory boost.

• Stir into soups, sauces, and stews to enhance depth and umami

• Blend into plant-based cheese sauces

• Mix into mashed potatoes or tofu scrambles for a rich, buttery taste

• Use as a coating for crispy roasted chickpeas or baked or air-fried tofu.

Pairing it with other ingredients for the best flavor

Pair nutritional yeast with other ingredients to enhance its flavor.

• Nuts and seeds: Blending nutritional yeast with cashews, almonds, or hemp seeds creates a creamy, nutty base for sauces

• Garlic and lemon juice: Use these flavor boosters to balance yeast’s richness with fresh acidity.

• Smoked paprika and mustard: Adds depth, especially for vegan cheese recipes.

• Plant-based milks and miso paste: Boosts umami and creaminess in soups or sauces.

Tips for maximizing its health benefits

Nutritional yeast is already a great health addition to your diet. Still, there are steps you can take to maximize its benefits.

• Choose fortified versions for vitamin B12

• Avoid cooking nutritional yeast at high heat (greater than 120F) to preserve the B vitamins.

• Store in a cool, dark place to help maintain freshness and nutrients.

• Use as a salt alternative to naturally enhance flavor with less sodium.

Final Thoughts: Is Nutritional Yeast Right for You?

Who benefits most from consuming nutritional yeast

Individuals following a predominantly plant-based diet (think vegetarian or vegan) benefit the most from nutritional yeast. Nutritional yeast provides essential nutrients like vitamin B12 that are not readily available in other plant-based products. Nutritional yeast helps you maintain adequate vitamin B12 concentrations. It is not suitable for resolving a vitamin B12 deficiency. Supplementation is necessary for addressing deficiency. 

How to choose high-quality, fortified options

Not all nutritional yeast products are fortified with essential B vitamins. Check the ingredient list on the back of the nutritional yeast package to ensure it is fortified with vitamin B12. Choose nutritional yeast products without salt or other flavor additives.

When to consult a dietitian for personalized advice

Nutritional yeast is a great addition for predominantly plant-based or vegan eaters. Still, other individuals may benefit from adding nutrient-packed nutritional yeast to their diet. A registered dietitian can help determine whether you should incorporate nutritional yeast into your diet and can provide suggestions for including it in your meals. 

If you’re interested in learning how nutritional yeast can benefit you, a registered dietitian at Season Health can help! When you work with a Season registered dietitian, you get someone who understands how this popular flavor enhancer can add vitamins, minerals and other nutrients into your diet. benefits.