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Guest Post: Nicole from Prevention RD

Posted Dec 26 2009 5:50am

Nicole was nice enough to do a guest post for me while I’m in L.A. hanging with the stars (just kidding, or maybe not).  As someone who has recently discovered nutritional yeast (or nooch), as a fun topping on my popcorn, it was so fun to learn more from Nicole.  Enjoy, and don’t forget to check her fantastic blog too!

Hello followers of Morgan!

I am Nicole, a Registered Dietitian and a lover of all things food. I have been delving deeper and deeper into food, nutrition, and myself over the past 10 years as I lost 80 pounds, pursued a bachelor’s, master’s, and dietetic internship, and now in starting my career as an out-patient dietitian. My passion lies with weight management and type 2 diabetes, and this is the population I work with 99% of my days.

Even as a dietitian, I find myself struggling at times with the balance of life, optimal health, and proper nutrition. I began blogging back in June for fun, as a way to stay on my nutrition "A-game" as I was searching for my first job and in transition from my wonderful home of Chicago to Tulsa, Oklahoma. Here in Tulsa, I am a first time home-owner, newlywed, and mother to a bulldog puppy and a little white snake. I play ice-hockey and love to run. My hobbies include travel, reading, blogging, wine, cooking, and eating. If eating is considered a hobby, that is.

Continue reading for some great tips, uses, and benefits of nutritional yeast — a new addition to my arsenal. And please feel free to swing by Prevention RD or email me at for any questions or comments!
Happy Holidays!
Nicole M., MS, RD, LD

Nutritional yeast is a commonly found, inexpensive addition to lots of dishes in my house. Nutritional yeast is nearly fat-free and loaded with B vitamins — 1, 2, 3, 6, and 12…and protein!

I serving (1 1/2 tablespoons) of nutritional yeast provides: 60 calories, 0.83 grams of fat, no cholesterol, 5 milligrams of sodium, 320 milligrams of potassium, 7 grams of carbohydrate, 4 grams of fiber, and 8 grams of protein, as well as 640% DV Thiamin (B1), 565% DV Riboflavin (B2), 280% DV Niacin (B3), 480% DV Vitamin B6, and 133% DV of Vitamin B12. That’s a lot of nutrition…with lots of great taste!

Nutritional yeast is shelf-stable. It has a light, airy, flaky consistency with a mild Parmesan cheese-like flavor. I enjoy sprinkling nutritional yeast on my casseroles, main dishes, rice, pasta, vegetables, and more! It is very versatile! I sneak nutritional yeast into a LOT of dishes and my husband has not a clue! It’s a lot of bang for a small buck.

And for a refresher on the importance of B-vitamins, I consulted the American Cancer Society’s website which concisely covers the rolls of the various B-vitamins in the body [1]:

  • Vitamin B1 (thiamin) and vitamin B2 (riboflavin) help the body produce energy and affect enzymes that influence the muscles, nerves, and heart.
  • Vitamin B3 (niacin) has a role in energy production in cells and in maintaining the health of the skin, nervous system, and digestive system.
  • Vitamin B5 (pantothenic acid) influences normal growth and development.
  • Vitamin B6 (pyridoxine) helps the body break down protein and helps maintain the health of red blood cells, the nervous system, and parts of the immune system.
  • Vitamin B7 (biotin) helps break down protein and carbohydrates and helps the body make hormones.
  • Vitamin B9 (folic acid) helps the cells in the body make and maintain DNA and is important in the production of red blood cells.
  • Vitamin B12 (cobalamin) plays a role in the body’s growth and development. It also has a part in producing blood cells, the functions of the nervous system, and how the body uses folic acid and carbohydrates.

Vitamin B deficiency can cause anemia, fatigue, decreased appetite, hair loss, abdominal pain, poor growth in children, birth defects, numbness and tingling in the arms and legs, muscle cramps, and respiratory infections [1].

So why don’t ya eat some nutritional yeast?


Tagged: guest post, nutritional yeast, prevention RD
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