Ask the RD | October
Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!
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Nutritional yeast is a fortified food product made from dried yeast. It comes in the form of yellow flakes or powder and offers a savory, umami flavor. It is often used in plant-based recipes due to its rich cheesy taste, decent protein content, and high B vitamin content. Most commercially available forms of nutritional yeast are fortified – added in – with B vitamins (niacin, B6, thiamine, riboflavin, folate, and B12) while also offering a bit of protein (about 5 grams) and fiber (about 2 grams) per two tablespoon serving. With the higher amounts of B vitamins, it is important to be aware of overconsumption: use reasonable amounts to avoid exceeding the recommended daily intake and to prevent interference with specific medications such as MAIOs.
Nutritional yeast can be added to a variety of dishes! Try including it in dips, sauces, soups, and casseroles. It can also be included as a seasoning on tofu, veggies, salads, pasta, or popcorn. You can find it at most grocery stores in the seasoning or condiment aisle – next to the dried herbs and spices – or in some bulk bins.
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Soy is safe and nutritious for most people due to its high protein content and healthy fat profile. It is low in saturated fat and high in heart healthy polyunsaturated fats. Soy is also considered a “complete” plant-based protein food, containing all 9 essential amino acids, in addition to fiber, vitamins, minerals, and antioxidants. This makes it an excellent meat alternative. Soy intake has been linked to improved cardiovascular health, as well as cancer prevention.
Though soy is a healthy, plant-based protein option for most, some people may need to limit their intake of soy foods due to thyroid disease. Soy can interfere with the absorption of medications used to treat hypothyroidism; it is recommended to moderately consume soy foods when taking these medications. Additionally, allow for a 3–4-hour gap between consumption of soy foods and taking thyroid medications.
A common misconception is that soy impacts hormone levels due to its high isoflavone (phytoestrogen) content and therefore may increase the risk of breast cancer. Human research has not found this to be true. The American Cancer Society support the benefits of including soy as part of a healthy diet.
Overall, it is recommended to include soy as part of a healthy eating plan with a focus on minimally processed, whole-food versions of it such as tofu, tempeh, edamame, and soy milk. As always, practice moderation, and enjoy eating a variety of soy foods throughout the week.
Previous related Ask the RD posts:
Are there health benefits of eating tempeh? How do you prepare it? (November 2024)
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Whole grains are naturally rich in complex carbohydrates, fiber, B vitamins, and minerals including iron, magnesium, and selenium. Consumption of whole grains has been found to reduce the risk for cardiovascular disease, support digestive health, and aid in weight management.
Though we frequently hear the term “whole grain,” let’s look at what it really means. The term whole grain indicates that the entire grain kernel is included in the end grain product. All whole grains consist of three component parts:
Bran: A tough, fibrous layer that protects the grain in nature, but also provides us with fiber when consumed in the diet.
Germ: Contains healthy fats, vitamins, and minerals.
Endosperm: Consists mostly of carbohydrates which provide energy to the grain itself.
With the bran, germ, and endosperm intact, whole grains offer superior nutritional quality as compared to refined grains in which the bran and germ are stripped off during processing to make for a more tender, longer-lasting grain product.
The number of whole grains one should eat each day depends on several factors including age, sex, body size, and activity level. Generally, it is recommended to consume six servings of grains per day, with at least half of those servings being whole grain options. What counts as a serving of grains?
1 slice of bread or one small tortilla
1 cup cold cereal
½ cup cooked rice, pasta, or hot cereal
3 cups popcorn
Look for the whole grain stamp on food packaging and aim for at least 48 grams of whole grains per day. However, this method can be tricky to track depending on the food label. Refer to the ingredient list of grain products as a best practice: check that the whole grain ingredient is at the top of the list. As whole grains are also a good source of fiber, try to incorporate more of these foods to help meet a daily fiber goal of 25-38 grams or more.
Overall, eating more fiber-rich and nutrient-dense whole grains, while consuming fewer refined grains is the goal. This might mean choosing brown rice over white rice, whole wheat bread instead of white, or oatmeal in the place of a highly processed cold breakfast cereal. Choose foods that are enjoyable and maybe experiment with some new-to-you whole grains such as quinoa, farro, barley, Kamut, or millet.
Additional Resources:
The Whole Grains Council offers a great breakdown of how common foods might fit into your daily whole grail goals.
My Plate is a great source of information for not only learning about grains, but also other ways to build a healthy plate.
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.