10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (2024)

FAQs

What do vegans use nutritional yeast for? ›

A source of complete protein, you can use nutritional yeast to thicken and flavor soups and stews, sprinkle it onto crunchy snacks and so much more. For those following a vegan diet, it's a good source of cheese flavor when making pastas or anything where you'd want cheese.

Side effects and safety

It's safe to use nutritional yeast in moderation, typically up to several tablespoons (10–30 grams) per day. It would require relatively large amounts of nutritional yeast to exceed the tolerable upper intake levels (UL) for the various vitamins and minerals it contains.

Potential Risks of Nutritional Yeast

While it's uncommon, tyramine may trigger headaches in people who experience migraines. People with a sensitivity to yeast products should not consume nutritional yeast. Nutritional yeast may also worsen symptoms in people with inflammatory bowel diseases like Crohn's disease.

When used in large doses, nutritional yeast may cause digestive discomfort or facial flushing due to its high fiber and niacin content. Nutritional yeast may also contain tyramine, which may trigger migraine headaches in some people.

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.

It is low in calories, fat-free, sugar-free, and gluten-free. Some benefits include its anti-inflammatory, antimicrobial, and antibacterial properties, an improved immune system, management of blood sugar, and improvements in heart health.

Nutritional yeast may help alleviate irritable bowel syndrome, which is one of the most common gut disorders in the U.S. A 2015 study found that nutritional yeast consumption significantly reduced abdominal pain and discomfort in people with IBS.

Storing nutritional yeast in the fridge increases its shelf-life, but it does not need to be stored in the fridge or freezer to maintain its quality. What is the best way to store nutritional yeast? If stored in an airtight container in a cool, dark, and dry place, nutritional yeast can keep for up to 2 years.

Nutritional yeast receives its umami flavor from naturally occurring MSG and there are many misperceptions about the safety of MSG. However, MSG is generally recognized as safe by the FDA and there are many foods that have naturally occurring MSG, such as cheese and tomatoes.

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.

Does nutritional yeast help you sleep? ›

Nutritional yeast: eating just 2 tablespoons of nutritional yeast contains more than the full daily value (DV) for vitamin B12 and 480% of the DV for vitamin B6. Studies have found significant correlations between B12 and duration of sleep, while B6 helps boost serotonin levels, which, when depleted, disrupt sleep.

When it comes to foods you can include in your diet to achieve strong and healthy hair, nutritional yeast is a strong contender. It offers a rich blend of amino acids and essential B vitamins.

Since nutritional yeast is a low-glycemic food, it can help you regulate blood sugar levels. That means fewer cravings, better energy levels and sleep, and a lower risk of metabolic disease.

Most often, it's used to add cheesy flavor to plant-based recipes, like my Vegan Mac and Cheese. There, it creates the umami that Parmesan or cheddar cheese would add to regular mac.

The simplest application is to use nutritional yeast the same way you would grated Parmesan cheese. Toss a couple of tablespoonfuls with a little bit of olive oil, salt, and freshly popped popcorn for a “cheesy” snack with a subtle nutty flavor to rival even the most tempting flavored chip or corn puff.

Including just 2 tablespoons a day can help vegans incorporate important nutrients in their diets, so having a canister of this wonder food around is a good way to ensure you'll get that extra nutritional boost.