Favored by vegetarians and vegans for its nutty, cheeselike flavor, nutritional yeast is a welcome addition to any kitchen pantry. Loaded with vitamins and minerals, nutritional yeast is naturally low in fat. Nutritional yeast is a delicious way to infuse flavor in a variety of meals. Soups, salads, casseroles, popcorn and dips are but a few dishes that can benefit from a nutritional yeast makeover. It will improve the flavor when added to a dish, and increase its health benefits.
Protein
People who consume animal products might not have to worry about receiving protein in their diet; however, some vegetarians and vegans might need some extra help. Protein can be found in plant-based sources like lentils, soybeans, nuts, beans and quinoa. People who follow a plant-based diet, or those looking to reduce their intake of animal base products can receive additional protein by adding nutritional yeast to their meals. One ounce of nutritional yeast contains 14 grams of protein and 79 calories. Nutritional yeast is a fabulous alternative to animal-based protein.
High Fiber
Fiber can be found in a variety of foods like broccoli, bran cereal, kidney beans, potatoes and whole wheat bread. Nutritional yeast contains a high amount of fiber, containing more than seven grams per ounce. Diets high in fiber can help eliminate constipation, assist in lowering cholesterol, reduce the risk of colon disease, and protect against high blood pressure, heart disease and diabetes. Nutritionists recommend eating 25 to 30 grams of fiber daily. Increase the dietary fiber by eating fiber-rich foods and including nutritional yeast in meals.
B Vitamins
Nutritional yeast's yellow color comes from the B vitamin riboflavin. Nutritional yeast is rich in B-complex vitamins, making it a vital supplement for those who are not receiving their B vitamins from other sources. Many brands of nutritional yeast also contain vitamin B12, which is essential for red blood cell production. B12 maintains the myelin sheath that insulates nerve cells, making it a vital part of normal nerve function. B12 can be found in many animal products like fish, seafood and dairy. Vegetarians and vegans are eating less than the recommended levels of B12 for adults, according to Harvard Health Publications. Vegetarians and vegans should purchase nutritional yeast that contains B12 or buying a B12 supplement. There are not any reliable plant based sources that contain this essential vitamin.
Low Sodium
Nutritional yeast is naturally low in sodium, making it a perfect addition for those monitoring their sodium intake. Low sodium diets are beneficial for a variety of health-related conditions including prevention of heart disease, controlling blood pressure and weight reduction. Nutritional yeast can be used as a low sodium alternative in a variety of meals.
References
- Harvard Health Publications: Vitamin B12 Deficiency : Vegetarians, elderly may not get enough vitamin B12, says the Harvard Health Letter
- Harvard School of Public Health: The Nutrition Source: Three of the B Vitamins: Folate, Vitamin B6, and Vitamin B12
- Harvard School of Public Health: The Nutrition Source: Fiber
- Harvard School of Public Health: The Nutrition Source: Protein: Moving Closer to Center Stage
- Harvard School of Public Health: The Nutrition Source: Salt and Sodium
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