Nutritional yeast sometimes comes up in the low-carb recipes we share. It’s a rather trendy ingredient even though it isn’t new to the market. It’s widely available. It’s just that as it is flavorful and high in protein, as low-carb cooking has come into vogue in recent years, so has this ingredient.

While we aren’t fans of fad diets, there is one obvious benefit: their recipes and ingredients sometimes offer cross-over appeal. The craze over gluten-free products was such a boon for people with celiac disease and wheat allergies. And the keto wave has been excellent for people with blood concerns who are looking for more recipes and better access to ingredients.

Nutritional yeast is a deactivated — or dead — type of yeast that is often used as a flavor enhancer. It has a flavor that is similar to parmesan. A tablespoon has 34 calories, three grams of carbs, two grams of fiber, five grams of protein and no fat. It is usually, but not always, fortified with vitamin B-12 which can be great for energy levels. But, you have to read the label to be sure the brand you are buying has been fortified. It naturally contains thiamine, riboflavin, B-3, B-6, calcium, iron and potassium. The amounts vary widely by brand so, it’s really important to read the label and pick the one that best suits what you are looking for.

Nutritional yeast can aid the immune system and lower inflammation. It also supports clear skin as well as less brittle hair and nails.

Nutritional yeast is an excellent source of protein and may increase glucose sensitivity. The fiber can slow digestion and increase the feeling of being full in a way that a sprinkle of parmesan most likely wouldn’t. Moreover, some animal studies have found that chromium-enriched yeast lowered fasting blood sugar levels. Studies in humans would be needed to confirm that, but it is nice to know.

Nutritional yeast is a complete protein, which is rare for a plant-based protein. It has all nine essential amino acids. With its savory, intense flavor, it can take the place of salt on popcorn or cheese on a creamy dish without increasing the sodium content! You can also add it to omelets, soups or any other dish that could use a punch of savory flavor. For vegans and people who cannot eat dairy, it can be used to make excellent faux cheese sauces.

Because it is high in fiber and a serving size is relatively small, adding a lot to your diet quickly can cause intestinal discomfort if you don’t already have a high fiber diet. And, as stated before, you should read the label; some yeast contains tyramine which can be a problem for people who suffer from migraines. Also, vitamin B-3, while excellent for your metabolism, can cause facial flushing. The people who should be most wary of nutritional yeast are folks with inflammatory bowel disease (IBD). If you have IBD, you may want to speak to your doctor before adding nutritional yeast to your diet. It can cause symptoms to worsen for some people. It hasn’t been shown to cause IBD, just exacerbate the problem.

If you are looking for something cheesy for salty to add to your food, nutritional yeast is a delicious thing to try! Once upon a time, you had to go to a health food store to find it. Now it’s so popular it’s at Walmart!