Natto: Unlocking the Secrets of Japan's Superfood

Natto, a traditional Japanese dish, is created through the fermentation of whole soybeans using Bacillus subtilis var. natto. It possesses a unique texture, sticky and gooey, accompanied by an umami flavor and strong aroma. While not universally appealing in taste, natto is hailed as a superfood due to its numerous health advantages.

Here are some brief details about natto - its production, and the benefits of consuming it.

What Is Natto and How Is It Made?

 

Natto can be easily identified by its distinct and somewhat strong scent, while its taste is often likened to that of nuts. In Japan, it is commonly served alongside cooked rice and adorned with a variety of seasonings like soy sauce, mustard, and chives, among others.

 

The creation of natto involves fermenting cooked soybeans with Bacillus subtilis var. natto, a type of bacteria. This bacterium produces enzymes that break down the proteins and carbohydrates in the soybeans, resulting in a sticky substance that binds the beans together. 

Moreover, the process of fermentation creates a favorable condition that supports the proliferation of probiotics - advantageous microorganisms that provide a diverse range of health advantages.

 

What Are the Health Benefits of Natto?

 

Natto is rich in protein, vitamins, and minerals. A 3.5-ounce (100-gram) portion provides the following (Source: USFDA):

 

- Calories: 211

- Fat: 11 grams

- Carbs: 13 grams

- Fiber: 5 grams

- Protein: 19 grams

- Manganese: 67% of the daily value (DV)

- Iron: 48% of the DV

- Copper: 74% of the DV

- Vitamin K: 19% of the DV

- Magnesium: 27% of the DV

- Calcium: 17% of the DV

- Vitamin C: 14% of the DV

- Potassium: 16% of the DV

- Zinc: 28% of the DV

- Selenium: 16% of the DV

 

Natto has antioxidants and small amounts of vitamin B6, folate, and pantothenic acid. and other beneficial plant compounds.

 

But natto is not only nutritious, it also has some unique properties that make it a superfood. Here are some of the amazing health benefits of natto:

 

1. It Supports Stronger Bones: Natto is an incredible source of vitamin K2, which is essential for bone health. Vitamin K2 helps activate proteins that bind calcium to the bones and prevent it from being deposited in the arteries. 

Research has indicated that vitamin K2 has the potential to enhance bone density and lower the chances of fractures. Natto also contains calcium and magnesium, which are essential minerals for bone health.

2. It Promotes a Healthy Heart: Natto may help lower blood pressure and cholesterol levels, which are risk factors for heart disease. Natto contains soy isoflavones, which are plant compounds that have estrogen-like effects and can improve blood vessel function and reduce inflammation. 

Natto also contains nattokinase, an enzyme that can dissolve blood clots and prevent them from forming.

3. It Is a Good Source of Probiotics: Natto contains live bacteria that can improve your gut health and immune system. Probiotics can help balance your gut flora, prevent infections, reduce inflammation, and enhance nutrient absorption. 

Natto may also help prevent or treat diarrhea caused by antibiotics or infections.

4. It Supports a Healthy Digestion: Natto contains enzymes that can help break down food and ease digestion. Natto also provides fiber, which can promote bowel movements and prevent constipation. 

Fiber feeds gut microbes, which leads to the production of short-chain fatty acids that combat cancer and inflammation.

5. Natto has vitamin C: It is one of the rare plant-based sources that has vitamin C, a potent antioxidant that shields cells from harm caused by free radicals. Vitamin C can boost the immune system, make collagen, and help absorb iron.

6. It May Promote Weight Loss: Natto could aid in weight loss by elevating your metabolism and curbing your hunger, potentially promoting weight reduction. 

Natto has leucine, an amino acid that can help build muscles and burn fat. Natto also contains fiber and protein, which can make you feel full and satisfied for longer.

7. It Is a Good Source of Protein: Natto provides high-quality protein that can support your muscle growth and repair. Hormones, enzymes, and neurotransmitters can be regulated by proteins.

Natto contains all nine essential amino acids that your body cannot produce on its own.

8. It Supplies Your Body with Iron: Natto can provide your body with lots of iron, a mineral necessary for oxygen transportation to your cells and tissues. Anemia may result from an inadequate amount of iron, resulting in tiredness, debilitation, and decreased immunity. 

Natto contains non-heme iron, which is less absorbable than heme iron found in animal products. However, natto also contains vitamin C, which can enhance non-heme iron absorption.

9. It Serves as a Blood Purifier: Natto may help detoxify your blood and remove harmful substances from your body. Lecithin, linoleic acid, and fiber are present in natto, and they aid in cleansing your bloodstream and enhancing the functionality of your liver. 

Natto also contains vitamin PQQ, which can protect your cells from oxidative stress and enhance mitochondrial function.

10. It Enhances Your Skin: Natto may help improve your skin health and appearance by providing nutrients and antioxidants that can nourish your skin cells and prevent aging signs. 

Natto contains vitamin C, which can stimulate collagen production and reduce wrinkles. Natto also contains vitamin K2, which can prevent the calcification of elastin fibers and maintain skin elasticity.

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Disadvantages and Precautions of Natto

One of the disadvantages of natto is its strong smell and sticky texture, which may not appeal to everyone. Some people may find natto unpleasant or even disgusting, especially if they are not used to it. Natto also has a high sodium content, which may not be suitable for people with hypertension or kidney problems.

 

-    Another disadvantage of natto is that it contains nattokinase, an enzyme that can dissolve blood clots. This may sound like a good thing, but it can also have dangerous side effects and interactions with some medications. 

     Nattokinase can increase the risk of bleeding, especially if you are taking blood thinners, such as warfarin, aspirin, or clopidogrel. Nattokinase can also interfere with the effects of some antibiotics, such as erythromycin and ciprofloxacin.

 

You should consult your doctor if you have any medical conditions or are taking any medications that may interact with nattokinase, before eating natto.

 

You should also avoid eating natto if you are pregnant or breastfeeding, as there is not enough evidence of its safety for these groups.

 

How to Eat Natto?

If you are interested in trying natto for yourself, you can buy it at Asian grocery stores or online shops that sell Japanese products. You can also make it at home with soybeans and Bacillus subtilis starter culture.

 

To eat natto, you need to stir it well until it becomes foamy and stringy. This helps release its flavor and nutrients. You can then add some seasonings such as soy sauce, green onions, grated ginger, wasabi, or cheese.

Natto can be eaten on its own or with rice, toast, noodles, or salad. Some people like to eat natto for breakfast, while others enjoy it as a snack or a side dish.

Natto may not be for everyone, but it is worth giving it a try. You might discover a new favorite food or a new way to enjoy soybeans.

 

Conclusion

Fermented soybeans are used to make Natto, a customary Japanese cuisine, known for its sticky texture, strong odor, and slightly nutty taste. It is rich in protein, vitamins, minerals, antioxidants and probiotics.

Natto has many health benefits, such as strengthening bones, improving heart health and boosting immunity. Natto is also easy to make at home with soybeans, water and Nattomoto powder.

 

FAQs

Q. What does natto taste like?

Natto has a unique taste that may not appeal to everyone. Some people describe it as cheesy, earthy or savory. Others find it bitter, sour or unpleasant. The taste of natto can differ based on the variety of soybeans, fermentation duration, and the types of seasoning added.

Q. How do you eat natto?

Natto is usually eaten with rice as a breakfast dish. It can be mixed with soy sauce, mustard, chives or other condiments to enhance its flavor. Some people also like to add raw egg, cheese, seaweed or vegetables to their natto. Natto can also be used as an ingredient in soups, salads, sandwiches or sushi.

 

Q. Is natto safe to eat?

Natto is generally safe to eat for most people. Yet, there are individuals who could experience an allergic reaction to soybeans or encounter difficulties in digesting them. Natto may also interact with some medications, such as blood thinners or thyroid hormones. If you have any medical conditions or concerns, consult your doctor before eating natto.

 

Disclaimer: It is intended for educational purposes only, and should not be considered as a substitute for medical expertise. Health Tricks does not provide medical advice, diagnosis, or treatment. Consult your physician or a qualified healthcare provider if you have any questions or concerns regarding your health. Do not disregard or postpone seeking medical assistance because of something you have read or heard in this article or on the internet.