How Nutritional Yeast Can Help You Lose Weight

Nutritional yeast, also known as savory yeast, is a type of ingredient grown on mixtures of cane and beet molasses whose purpose is to enhance the taste and texture of soups and sauces. The yeast is formed through a fermentation process after which it’s harvested, washed, pasteurized, dried and packaged. You can easily find this yeast in the form of flakes, granules or powder. Due to its high B vitamins, fiber and minerals content, many people use it for weight loss. Here is how nutritional yeast can help you lose weight.

High in Protein

For people looking to lose weight, nutritional yeast can be used to your advantage to achieve that since it’s high in proteins which promotes a feeling of fullness, thus prevents you from snacking and overeating. Also, because it’s protein-based, it can work well for those on a meat-free diet yet they want a good source of proteins.

Therefore, researchers refer to nutritional yeast as a complete protein since it contains all nine amino acids (the building blocks of proteins). These building blocks are very essential to the body because it doesn’t produce them. Remember even though yeast tastes like cheese, it’s low in cholesterol, actuated fat or calories.

Fiber Content

Consuming high fiber food is said to be good for weight loss. Nutritional yeast such as brewer’s yeast contains five grams of fiber per serving which is recommended for people looking to shed some pounds. According to a 2015 study publication research in the annals of Internal Medicine, researchers compared a higher fiber diet on a small group of people with metabolic syndrome. The results showed that yeast was an excellent source of weight loss.

Contains B12 Vitamins

Nutritional yeast is said to contain vitamin B12 which help in weight loss by breaking down fats and protein into energy. Vitamins B12 are water-soluble, thus they are easily absorbed by the body meaning there is no need for any special delivery method. Whenever you consume nutritional yeast, it gets dissolved and distributed with no absorption issues from an inability to mix with fat. There are a couple of ways in which the vitamin B12 in the yeast functions. We have methylcobalamin and 5-deoxyadenosylcobalamin used in human metabolism by turning the food you eat into glucose.

How to Use Nutritional Yeast

It can be added to nearly all recipes, therefore, transforming them into something super tasty. Here are easy and unexpected ways to use nutritional yeast for every occasion.

  • Mashed into baked potatoes. You could make your spud with the usual butter and sour cream. Or you can smear it with a paste made from roasted garlic and nutritional yeast, then add a topping of fruity olive oil.
  • Added to scrambled eggs. Apart from adding protein, flavor, and vitamins to your eggs, nutritional yeast makes a great breakfast even better.
  • Stir into vegetarian soup. Some of the in store-bought vegetable broths can be a bit bland. Adding a handful of nutritional yeast to boost the taste and make the soup thicker is a great idea.
  • On bread or rice cake. Be it a toast or full cake, sprinkling nutritional yeast on top brings a different taste and flavoring. Also, you can sprinkle some yeast to improve the taste of any sandwich with some lettuce or tomato on top.
  • With peas, corn, and carrots. This is a very simple dish which can be consumed by everyone, plus it super light. Mixed with nutritional yeast, it provides the extra nutrients required by the body.


Nutritional yeast can cause unpleasant digestive problems. Since nutritional yeast is very high in fiber, it can promote bowel irregularities. It’s advisable you start with small amounts then increase your consumption gradually. Plus, a sudden consumption of too much fiber can lead to abdominal discomfort such as cramps and diarrhea especially for those not used to eating high fiber foods. Additionally, yeast can trigger migraines. While nutritional yeast helps boost your vitamins and minerals in the body, be careful to avoid those that contain a compound called tyramine which triggers a migraine attack in some individuals. Yeast intolerance – Although uncommon, some people may be intolerant to nutritional yeast. This is particularly common for people with inflammatory bowel disease such as Crohn’s disease. In addition to that, it can worsen their condition.


That said, nutritional yeast has its pound shedding benefits. Additionally, it provides the body with vitamins and proteins which are essential for different functions in the human system. Combining it with a balanced, nutritious diet and regular exercise can be your key to weight loss.

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