Cheese-based recipes without the cheese? Vegans swear by adding nutritional yeast to their recipes for a cheesy flavor — minus the dairy.
Nutritional yeast, which is typically sold in powder or flake form, is often a diet staple for vegans “because it’s loaded with B12, a nutrient that’s hard to get enough of without animal products,” registered dietitian Miranda Galati tells USA TODAY.
Looking to add nutritional yeast to your diet? Here’s what experts want you to know first.
What is nutritional yeast?
Nutritional yeast is a cousin to the kind of yeast you use for baking, but this one is most commonly used as a seasoning to top your food, rather than an ingredient during the cooking process. The pale yellow or gold yeast is also gluten- and dairy-free.
What does nutritional yeast taste like?
Galati says she loves the “cheesy flavor” of nutritional yeast. So do many vegans, who swap in nutritional yeast for recipes that typically call for cheese.
You can use it in a vegan cashew “cheese” dip recipe, sprinkle it on top of pasta with red sauce or add it to popcorn for some extra flavor.
What does nutritional yeast do to you?
On top of enjoying the flavor, nutritional yeast has an “impressive nutritional profile,” Galati adds.
She notes that a quarter cup serving contains eight grams of plant-based protein and three grams of fiber. That’s about the same amount of protein as two tablespoons of peanut butter and the same amount of fiber as a banana.
For context, the United States Department of Agriculture recommends people eat about 28 grams of fiber based on a 2,000-calorie diet.
When it comes to protein, the USDA’s Recommended Dietary Allowance says you should consume 0.36 grams per pound. For a person who weighs 150 pounds, that’s 54 grams of protein daily. But some dietitians including Galati note that recommendation can differ depending on other factors, and that it may be more beneficial to eat 0.7 to 0.9 grams per pound.
Nutritional yeast also contains “well above your daily requirements for B12 and other B-vitamins,” Galati notes.
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Who should not eat nutritional yeast?
Some research has suggested that nutritional yeast may be irritating to those with Crohn's disease and other types of Inflammatory Bowel Disease (IBD).
In general, adding too much fiber to your diet too quickly can cause issues like gas, bloating and cramping, according to the Mayo Clinic. It’s best to slowly introduce more fibrous foods and allow your body to adjust, experts say.
Galati also warns that not all nutritional yeast is created equal — so consumers should be smart about what they’re hoping to get out of their purchase.
“The micronutrient profile can differ between brands because some varieties are fortified while others are not, so pay attention to the nutrition label if you’re looking for any specific nutrient,” she says.
Looking for the healthiest diet?Here are three dietitian-backed tips to get you started.
FAQs
Nutritional yeast is a cousin to the kind of yeast you use for baking, but this one is most commonly used as a seasoning to top your food, rather than an ingredient during the cooking process. The pale yellow or gold yeast is also gluten- and dairy-free.
What does nutritional yeast do for vegans? ›
While it can be used in a variety of dishes and food genres, nutritional yeast is beloved among vegans and vegetarians because the rich, nutty flavor mimics the savory aspects of cheese. It's also one of the few plant sources of B12, a vitamin that's important for brain health, infection-fighting, and more.
What is vegan nutritional yeast made of? ›
Nutritional yeast is produced by culturing yeast in a nutrient medium for several days. The primary ingredient in the growth medium is glucose, often from either sugarcane or beet molasses. When the yeast is ready, it is killed with heat and then harvested, washed, dried and packaged.
Why do vegan recipes call for nutritional yeast? ›
The reason nutritional yeast is so ubiquitous in vegan recipes is that it has a similar flavour to cheese – specifically Parmesan. It has a strong rich, nutty umami savouriness to it that makes it rather seductive. You could be fooled for thinking it contains a Nik-Naks kind of MSG but it doesn't!
What is negative about nutritional yeast? ›
Although nutritional yeast is generally safe for most people, it may cause negative reactions in individuals who are sensitive to it. In large doses, it can cause digestive discomfort or facial flushing due to its high-fiber and niacin content, respectively.
What happens to your body when you eat nutritional yeast? ›
The fiber in nutritional yeast, beta-glucan, may reduce cholesterol levels. Nutritional yeast is also a low-glycemic food that contains chromium, a mineral that may help regulate your blood sugar. Maintaining good blood sugar and cholesterol levels lowers your risk for diabetes and heart disease.
Why do people avoid nutritional yeast? ›
Yeasts almost always contain high levels of mold toxins. They also encourage a yeast-like fungus called Candida albicans to grow in your body, which changes the fungal biome of your gut. Gut imbalances cause brain fog, fatigue, food cravings, inflammation, mood changes, weight gain, and even neurological disorders.
Is nutritional yeast anti-inflammatory? ›
Some benefits include its anti-inflammatory, antimicrobial, and antibacterial properties, an improved immune system, management of blood sugar, and improvements in heart health. The benefits of nutritional yeast outweigh the side effects, although it is not for everyone.
What is the point of nutritional yeast? ›
Nutritional yeast is a dairy-free and usually gluten-free way to add a savory, nutty flavor to dishes. Nutritional yeast can add vitamins, minerals, and protein to the diet. Benefits of nutritional yeast include boosting energy, supporting the immune system, and more.
What is a level 5 vegan? ›
Level 5 vegans are those who are seen as incredibly committed to the vegan lifestyle, and are often hailed as “extreme vegans”. Level 5 vegans go to an extensive effort to follow a vegan lifestyle that is free of any type of animal product or animal exploitation.
Yeast intolerance and inflammatory bowel disease: Though rare, some people may not be able to digest nutritional yeast. This is usually seen in those with inflammatory bowel disease (IBD), such as Crohn's disease.
Is nutritional yeast hard on the liver? ›
Nutritional yeast is an excellent source of vitamin B3 (also known as niacin), but large amounts of the vitamin can cause facial flushing, an uncomfortable reddening of the face that may include itching and burning. Very high amounts of B3 can also cause liver failure.
Is nutritional yeast really MSG? ›
There's a reason nutritional yeast is so often compared to cheese: It contains naturally occurring MSG. “Monosodium glutamate is just the sodium version of glutamic acid,” said Christine Clark, a cheese writer and educator based in Burlington, Vt. “Glutamic acid is umami.
Can vegans get enough B12 from nutritional yeast? ›
Fortified nutritional yeast is used by many vegans to increase their B12 intake and can be used in various vegan dishes. Fortified breakfast cereals, fortified plant milks, fortified plant spreads and yeast extracts are also sources of vitamin B12 for vegans.
What does nutritional yeast replace in vegan recipes? ›
That's where nutritional yeast comes into play. In cooking, nutritional yeast is used to replicate the flavors of cheese in vegan dishes. It can also be used as a topping for extra flavor, or used to thicken sauces or soups.
Is nutritional yeast good for your gut? ›
A type of seasoning, nutritional yeast contains nutrients like folate, vitamin B12, and fiber. Some of its potential health benefits are digestive and immune system support. Because nutritional yeast has fiber, it's a good idea not to eat a lot in a short period to avoid digestive issues like bloating.
Should non vegans eat nutritional yeast? ›
Exactly how “cheesy” it is can be debated… But whether you use it for that purpose or not, it is a delicious condiment to add to your pantry. It can be sprinkled on chips or popcorn for a boost of flavor, or stirred into soups or pasta or whatever you want. And you don't have to be vegan to eat it! There are no rules!
