For many in the Western world, breakfast might conjure images of fluffy pancakes drenched in syrup, crispy bacon, or sugary cereals. However, in Japan, a traditional breakfast often features a food that might be less familiar but is incredibly nutritious and deeply rooted in their culinary culture: natto.
Natto, with its distinctive nutty flavor, uniquely sticky texture, and a wealth of health benefits, has been a cornerstone of Japanese cuisine for centuries. As global interest in health and diverse cuisines grows, natto is stepping into the spotlight, increasingly sought after online and appearing on the shelves of specialty stores in America and beyond.
Let’s delve into the world of natto to understand exactly what it is, how it’s made, and the remarkable benefits it offers, before exploring delicious ways to incorporate this Japanese superfood into your diet.
What Exactly is Natto?
Natto is a traditional Japanese food derived from fermented soybeans. It’s characterized by a potent aroma, a sticky, stringy texture, and a flavor often described as nutty and slightly savory. Unlike many processed foods, natto retains the whole soybean form and its satisfying mouthfeel even after fermentation. Beyond its unique sensory profile, natto boasts an exceptional nutritional composition, earning it recognition as a true superfood.
While natto might be a novel discovery for some, its history is rich and long-standing. Natto gained widespread popularity during Japan’s Edo Period (1603-1868), solidifying its place in Japanese culinary tradition.
Typically served at room temperature, natto is a common breakfast staple in Japan, frequently featured in breakfast buffets in hotels and traditional Japanese inns (ryokans). Interestingly, a significant portion of the soybeans used to produce this nutritious breakfast in Japan, around 70%, are supplied by U.S. Soy, highlighting the global connection in this traditional food.
The Fermentation Magic: How Natto is Made
While enjoying natto offers a convenient and delicious way to boost your nutrient intake, the process of making natto is a fascinating journey of fermentation that requires time and precision.
The creation of natto begins with high-quality soybeans being thoroughly soaked in water. Next, these hydrated soybeans are steamed to perfection before being introduced to Bacillus subtilis natto, a specific bacteria crucial for the fermentation process. This bacterial culture is carefully sprayed onto the steamed soybeans, initiating the transformation. The inoculated soybeans are then moved to specialized fermentation rooms where they are kept at a consistent temperature of 40-42℃ (approximately 107.6°F) for an extended period of 18 to 24 hours. Following this warm fermentation period, the natto undergoes a chilling process. It is transferred to refrigeration and allowed to mature for at least one day, and sometimes up to a week, to fully develop its characteristic flavor and texture.
[Watch a video about natto’s fermentation process and superfood status] (link to video in original article – need to embed this if possible or link).
Exploring Different Types of Natto
Natto is not a monolithic food; it comes in various types, each offering a slightly different texture and flavor profile, making it adaptable to diverse culinary preferences and dishes. Let’s explore three primary types of natto:
Otsubu Natto: Made with larger soybean varieties, Otsubu natto is characterized by its less sticky consistency compared to its smaller counterparts. Otsubu natto is robust enough to be enjoyed on its own as a side dish, allowing its distinct flavor to shine. For a warm and comforting variation, Otsubu natto can be added to miso soup, transforming it into a hearty dish known as nattojiru.
Kotsubu Natto: Kotsubu natto utilizes smaller soybeans in its production. This results in a natto that is notably stickier and more intensely flavored. Kotsubu natto’s enhanced stickiness makes it a perfect companion for steamed rice, where it coats each grain and adds a burst of flavor and texture to every bite.
Hikiwari Natto: Hikiwari natto stands out due to its unique preparation method. It is made from crushed soybeans, which gives it a smoother, almost paste-like texture. This smooth consistency makes Hikiwari natto exceptionally versatile for cooking. It is a popular ingredient in maki rolls, where its texture blends seamlessly with rice and other fillings, adding a nutritious and flavorful element.
The variations in natto extend beyond soybean size. The specific types of soybeans used, as well as the strains of Bacillus subtilis natto bacteria, also contribute to the nuanced differences in flavor and texture. Natto produced with smaller soybeans tends to have a milder flavor profile. In contrast, natto made with medium to large soybeans often exhibits a more pronounced, pungent, creamy, and chewier character.
Natto: A Powerhouse of Health Benefits
Fermented foods, from kimchi to sauerkraut to yogurt, are celebrated for their health-promoting properties, and natto is no exception. These foods contribute to a healthy gut microbiome, which is increasingly recognized as a cornerstone of overall well-being. A balanced and thriving gut microbiome is linked to a robust immune system and reduced inflammation throughout the body. This, in turn, may play a significant role in the prevention and management of a wide range of conditions, from obesity and type 2 diabetes to neurodegenerative diseases.
Beyond the general benefits of fermented foods, natto offers a unique and potent combination of key nutrients and supports various bodily functions crucial for holistic health. Here are some specific health advantages associated with natto consumption:
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Nutrient Rich Superfood: Natto is a nutritional powerhouse. Just one serving provides an impressive 74% of the recommended daily intake of copper. Copper is vital for stimulating red blood cell production and plays a key role in regulating heart rate and blood pressure. Furthermore, copper aids in the body’s absorption of iron, another essential nutrient found abundantly in natto. Natto is also a rich source of manganese, a mineral that supports healthy brain and nerve function and is essential for the body’s formation of connective tissues.
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Supports Healthy Digestion and Weight Management: Fiber is a critical dietary component for digestive health and weight management, promoting satiety and aiding in regular bowel function. Natto is a significant source of dietary fiber, providing 19 grams per serving. This is particularly relevant as a staggering 95% of adults and children in America are estimated to be deficient in fiber intake. Including natto in your diet can be a delicious and effective way to bridge this fiber gap.
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Strengthens Bones and Prevents Osteoporosis: Natto is a remarkable dairy-free source of calcium, essential for bone health. Crucially, it is also exceptionally rich in Vitamin K2, particularly menaquinone-7 (MK-7). Vitamin K2 is vital for activating proteins like osteocalcin, which play a crucial role in strengthening bones and enhancing calcium retention. Adequate Vitamin K2 intake, such as through natto consumption, is associated with higher bone mineral density, which is a key protective factor against bone-weakening diseases like osteoporosis.
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Promotes Heart and Circulatory Health: Natto offers multifaceted benefits for cardiovascular health. Firstly, natto is derived from soy, and soy protein is the only plant-based protein recognized by the Food and Drug Administration (FDA) for its scientifically-backed cardiovascular benefits. Research consistently demonstrates that soy protein can effectively lower LDL (“bad”) cholesterol levels, a significant risk factor for heart disease. Secondly, the high fiber content of natto also contributes to cholesterol reduction. Beyond cholesterol management, natto contains a unique enzyme called nattokinase, created during the fermentation process. Nattokinase is known for its fibrinolytic activity, meaning it helps dissolve blood clots. Interestingly, the characteristic “stringy portion” of natto is particularly concentrated with nattokinase, making it a potent natural agent for promoting healthy blood flow and preventing thrombosis.
How to Embrace Natto in Your Diet
Soybeans, in their various forms, are incredibly versatile in the culinary world. Familiar soy-based foods include soy milk, tofu, and soybean oil. Natto, while perhaps less widely known in some cultures, is rapidly gaining recognition for its versatility and health benefits. Despite its unique flavor and texture, natto is surprisingly adaptable and can be enjoyed across various meals, from breakfast to lunch and dinner.
Adding Natto to Breakfast:
For those seeking a traditional Japanese breakfast experience, enjoying natto in the style of generations of Japanese families is a great starting point. A classic Japanese breakfast often features yakizakana (grilled fish), with salmon being a popular choice, alongside miso soup, and natto served over steaming white or brown rice. This combination is typically accompanied by tsukemono (pickled vegetables), nori (seasoned dried seaweed), and kobachi (small vegetable side dishes), creating a balanced and flavorful morning meal.
For quicker weekday breakfasts, you can easily incorporate natto for a nutritional boost. Enhance the gut-health benefits by combining natto with kimchi over rice, or for a lower-carb option, serve natto over an avocado base.
Adding Natto to Lunch and Dinner:
Although traditionally a breakfast food, natto seamlessly integrates into both hot and cold dishes for lunch or dinner. For instance, natto can be a surprising and nutritious filling in sushi rolls, providing a plant-based protein alternative to traditional seafood. It also adds a depth of flavor and texture to noodle dishes like udon or ramen, where its complexity complements the simplicity of the noodles and broth.
Where Can I Buy Natto?
The best place to find natto is typically your local Asian specialty market. If you don’t have one nearby, don’t worry, there are other options. While natto might not be a staple in the Asian foods aisle of most mainstream American supermarkets yet, online retailers like Amazon offer a diverse selection of natto varieties available for convenient home delivery. You can also find natto at stores like Target and Walmart, and through food delivery services such as FreshDirect, expanding its accessibility to a wider audience.
Natto: A Japanese Classic Catches On
Natto’s distinctive and bold flavor, combined with its unique sticky consistency, makes it an adventurous and exciting food to incorporate into your diet. Whether you choose to start your day with it or enjoy it as part of lunch or dinner, understanding what natto is, how it’s made, and its extensive health benefits can broaden your culinary horizons and unlock the potential of its multifaceted nutritional profile. Beyond its taste, texture, and surprising versatility, natto offers a range of health advantages, from improved digestion to supporting cardiovascular health and bone strength. Natto joins other soy-based foods in promoting a healthy lifestyle and a sustainable dietary approach. Explore our Soy Ingredient Index to discover more about the wide array of soy-based ingredients and their applications, including the remarkable natto!
