Complete Guide to Natto: Health Benefits and Preparation Tips

What is Natto?

Natto is a traditional Japanese food made from fermented soybeans. It has a strong, distinct flavor and a sticky, slimy texture. Natto is rich in protein, vitamins, and probiotic bacteria that offer various health benefits.

Natto has been a staple of Japanese cuisine for over 1,000 years. Originally from the northeastern region of Japan, natto grew in popularity across the country thanks to its long shelf life and nutritional value.

The fermentation process not only gives natto its signature sticky texture but also creates an array of health-promoting compounds like vitamin K2 and nattokinase. The probiotic bacteria Bacillus subtilis is what makes natto so unique.

Nutritional Profile of Natto

Here is the nutritional profile of natto in a 100-gram serving:

• Calories: 189
• Protein: 18.5 g
• Carbohydrates: 11 g
• Fiber: 8.7 g
• Fat: 11 g
• Vitamin K: 773% DV
• Manganese: 60% DV
• Iron: 24% DV
• Magnesium: 22% DV

As you can see, natto is high in protein, fiber, vitamin K, manganese and contains several other important micronutrients. Its powerful nutrient profile makes it a superfood worth including in your diet.

Health Benefits of Natto

Science has shown that regularly eating natto can boost your health in impressive ways. Here are some of the top natto health benefits:

Promotes Bone Health

Natto is arguably the best food source of vitamin K2, which plays a major role in bone mineralization and supporting osteoblasts, the cells responsible for bone formation.

Getting adequate vitamin K2 from natto helps reduce the risk of bone fractures and osteoporosis as you age.

Supports Heart Health

The vitamin K2 in natto keeps calcium from accumulating in blood vessels by directing it to bones and teeth instead. This artery hardening protection helps lower blood pressure and heart disease risk.

Natto also contains an enzyme called nattokinase with potent clot-busting effects. Nattokinase dissolves excess fibrin in blood vessels, which improves circulation and lowers stroke and heart attack risk.

Aids Digestion

The Bacillus subtilis bacteria in natto produce beneficial enzymes that mimic the effects of probiotics. These enzymes help break down proteins, carbs, and fats while easing digestion.

Natto also contains a powerful fiber called chitin-glucan that improves gut health by acting as a prebiotic. This indigestible fiber feeds healthy gut flora for better nutrient absorption.

Boosts Immunity

Science shows the probiotic microorganisms in natto stimulate immune function in unique ways. Studies find that Bacillus subtilis spores actually activate immune cells directly.

Eating natto on a consistent basis gives your immune defenses a boost to help fight illness and infections.

How to Incorporate Natto Into Your Diet

Many people find natto unappealing at first due to its pungent odor and stringy texture. However, there are simple ways to prepare it so it's more palatable and enjoyable to eat regularly.

Add Toppings

Mixing natto with various toppings helps balance its strong flavor. Try topping natto with:

• Chopped green onion
• Diced kimchi
• Crumbled tempeh
• Sesame seeds or tahini
• Hot mustard
• Soy sauce
• Pickled ginger

Enjoy Natto As Is

You can eat natto straight from the container once mixed thoroughly. Simply stir it around well with the chopsticks until it forms sticky threads. Then enjoy it just like that or with a bit of soy sauce, mustard, and green onions.

Add to Bowls & Salads

Mix premade natto into bowl dishes like:

• Brown rice bowls
• Buddha bowls
• Macro bowls
• Protein bowls

You can also add natto on top of leafy green salads for an extra boost of plant-based protein.

Make Natto Dumplings & Rolls

Incorporate natto into dumplings, spring rolls, summer rolls, and nori rolls. The sticky texture actually helps items like dumplings hold their shape better.

Blend Into Dips & Sauces

Puree natto in a food processor and mix into healthy dips like:

• Hummus
• Bean dips
• Guacamole

You can also blend natto into salad dressings, marinades, pasta sauce, and veggie dips for a probiotic boost.

Scramble With Eggs

Mixing chopped natto into scrambled eggs or omelets is a tasty way to start your morning. The egg helps balance the strong flavor.

How to Make Natto at Home

While you can buy natto from Asian grocery stores, making it yourself at home with these simple steps creates a fresher end product:

Ingredients

• 1 cup soybeans
• Water
• Natto starter spores

Instructions

1. Soak soybeans for 18-24 hours in plenty of water
2. Drain and rinse the beans well
3. Boil beans in water for 6 hours until very soft
4. Drain beans and let cool to about 100-105F
5. Mix starter natto spores into the cooked beans
6. Ferment for 15-24 hours until sticky and stringy
7. Enjoy immediately or store in fridge up to one week

As you can see, the natto fermentation process is straightforward. Adjust to your taste preferences by fermenting for less or more time.

Selecting & Storing Natto

Choosing Quality Natto

When shopping for natto in Asian supermarkets, follow these buying tips:

• Check expiration date
• Ensure package contains no mold
• Look for properly fermented natto that appears slimy and sticky when you open the lid
• Smell for a pleasant yeasty aroma

Storing Natto Properly

To maintain freshness, be sure to:

• Keep unopened natto in the fridge
• Store opened natto packages covered in the fridge up to one week
• If using for recipes, freeze excess blended or chopped natto in airtight containers about 3 months
• Avoid letting natto sit at room temperature too long after opening

Possible Natto Side Effects

Natto is generally well tolerated with very few reports of adverse reactions. However, some people may experience:

• Digestive upset
• Bloating and gas
• Allergic reactions

Start with a small serving size first to assess your body's response. Given natto's immense health benefits, it's a superfood worth enjoying regularly once you know it agrees with you.

Frequently Asked Questions

Is natto an acquired taste?

Yes, for most people natto is an acquired taste. Its potent flavor and slimy texture takes some getting used to. But adding it to other foods helps balance its strong taste and makes it more enjoyable.

Can you eat natto everyday?

Natto is very nutritious and offers probiotic effects, so eating it daily can boost health. Start with small amounts like 1-2 tablespoons until your body adjusts. Then work up to 2-3 servings a day.

Is all natto fermented the same way?

Traditionally all natto is fermented using the Bacillus subtilis bacteria after boiling and cooling the soybeans. This main fermentation process gives natto its signature taste, texture and probiotic effects.

What does natto taste like?

Natto has a very distinct nutty, cheesy, yeasty flavor that's often described as being like a pungent cheese. Its sticky, gooey texture resembles stringy melted mozzarella cheese as well.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.