Natto food, a traditional Japanese dish made from fermented soybeans, is gaining popularity worldwide for its unique flavor, texture, and impressive health benefits. At WHAT.EDU.VN, we’ll explore everything you need to know about natto, from its origins and production to its nutritional value and delicious ways to incorporate it into your diet. Discover the power of this Japanese superfood and find out how it can benefit your health. Let’s dive into the world of natto, fermented food, and soybean nutrition.
1. What Exactly Is Natto Food?
Natto food is a traditional Japanese dish consisting of fermented soybeans. This food is characterized by its distinct, strong smell, a unique sticky and stringy texture, and a somewhat acquired taste often described as nutty. It’s a staple in Japanese cuisine, especially as a breakfast food, prized for its health benefits and nutritional value.
Natto stands out because the soybeans retain their whole form and mouthfeel throughout the fermentation process. The dish gained popularity during Japan’s Edo Period (1603-1868) and has remained a significant part of the Japanese diet. The U.S. Soy industry supplies around 70% of the soybeans used to make natto, demonstrating the international influence on this traditional food.
2. How Is Natto Food Traditionally Made?
The process of making natto is a fascinating blend of traditional methods and scientific principles. While it can be made at home, commercial production involves specific steps to ensure consistency and quality. Here’s a breakdown of the traditional natto-making process:
- Soaking the Soybeans: The process begins with high-quality soybeans, which are thoroughly washed and then soaked in water for an extended period, typically overnight. This hydration step is crucial as it plumps up the beans, making them suitable for steaming.
- Steaming the Soybeans: Once soaked, the soybeans are steamed at high temperatures until they are tender. This cooking process ensures the beans are soft enough for the bacteria to act upon during fermentation. Steaming is preferred over boiling to retain more of the soybeans’ natural flavor and nutrients.
- Inoculation with Bacillus subtilis: This is the most critical step. The cooked soybeans are inoculated with a specific strain of bacteria, Bacillus subtilis var. natto. This bacterium is responsible for the fermentation process that gives natto its unique characteristics. The bacteria is carefully cultured and introduced to the soybeans under sterile conditions to prevent the growth of unwanted microorganisms.
- Fermentation: The inoculated soybeans are then placed in a fermentation chamber, where temperature and humidity are carefully controlled. This environment encourages the Bacillus subtilis to multiply and ferment the soybeans. The fermentation process typically lasts between 18 to 24 hours at a temperature of around 40-42°C (104-108°F). During this time, the bacteria break down the proteins and sugars in the soybeans, producing the characteristic sticky texture and strong aroma of natto.
- Cooling and Aging: After fermentation, the natto is cooled and aged in refrigerated conditions for up to a week. This aging process allows the flavors to mature and stabilize, resulting in a more complex and enjoyable taste.
3. What Are the Different Types of Natto Food Available?
Natto isn’t just one single product; it comes in various forms, each offering a slightly different experience. The primary differences lie in the size of the soybeans used and the resulting texture. Here’s a look at some common types:
3.1. Otsubu Natto
Otsubu natto is made with larger soybeans. These larger beans result in a firmer texture and a less sticky consistency compared to other varieties. Otsubu natto has a more pronounced bean flavor, making it a good choice for those who prefer a less intense natto experience. It’s often served as a side dish or used in dishes where the texture of the whole bean is desired.
3.2. Kotsubu Natto
Kotsubu natto uses smaller soybeans, leading to a stickier and more cohesive texture. This type is very popular in Japan, often served over rice. The smaller beans ferment more evenly, creating a smoother and more uniform flavor profile.
3.3. Hikiwari Natto
Hikiwari natto is made from crushed or chopped soybeans. This processing results in a very smooth and almost paste-like texture. Hikiwari natto is often used in cooking because it blends easily with other ingredients. It’s a common ingredient in sushi rolls and other dishes where a less pronounced texture is preferred.
3.4. Specialty Natto
Beyond these common types, there are also specialty natto products that may include added flavors or ingredients. Some natto is made with black soybeans, which impart a slightly sweeter and earthier flavor. Others might be flavored with seaweed, spices, or other seasonings to enhance the taste.
4. What Health Benefits Does Eating Natto Food Provide?
Natto is not only a unique culinary experience but also a nutritional powerhouse. The fermentation process enhances the nutritional value of soybeans, making natto a superfood with numerous health benefits.
- Rich in Nutrients: Natto is packed with essential nutrients. It’s an excellent source of protein, fiber, vitamins, and minerals. One serving can provide a significant portion of your daily recommended intake of nutrients like iron, potassium, magnesium, and manganese.
- Supports Digestive Health: As a fermented food, natto is rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. Probiotics aid in digestion, improve nutrient absorption, and can help alleviate digestive issues like bloating and constipation.
- Boosts Bone Health: Natto is a rich source of vitamin K2, specifically the MK-7 form, which is essential for bone health. Vitamin K2 helps the body utilize calcium effectively, directing it to the bones and teeth, which helps to improve bone density and reduce the risk of osteoporosis.
- Promotes Heart Health: Natto contains nattokinase, an enzyme that has been shown to have potent anti-clotting properties. Nattokinase helps to dissolve blood clots, improve blood flow, and reduce the risk of cardiovascular diseases.
- Supports Immune Function: The probiotics in natto can help strengthen the immune system. A healthy gut microbiome is closely linked to immune function, as it helps to protect against harmful pathogens and regulate the immune response.
- May Have Anti-Cancer Properties: Some studies suggest that natto may have anti-cancer properties. Soybeans contain compounds called isoflavones, which have been shown to have antioxidant and anti-inflammatory effects that may help to protect against certain types of cancer.
5. How Can You Incorporate More Natto Food Into Your Diet?
One of the great things about natto is its versatility. While it might take some getting used to the flavor and texture, there are numerous ways to incorporate it into your meals.
5.1. Traditional Japanese Breakfast
The most common way to enjoy natto is as part of a traditional Japanese breakfast. This usually involves serving natto over a bowl of steamed rice, seasoned with soy sauce, and topped with ingredients like chopped green onions, a raw egg, or dried seaweed.
5.2. Natto Sushi
For a creative twist, try adding natto to sushi rolls. Hikiwari natto works particularly well in sushi because of its smooth texture. Combine it with other ingredients like avocado, cucumber, or tuna for a nutritious and flavorful sushi experience.
5.3. Natto Noodles
Natto can be a great addition to noodle dishes like udon or ramen. The natto adds a unique depth of flavor and a boost of protein to these comforting meals. Mix it in with the noodles and broth, and top with your favorite ingredients like vegetables, meat, or eggs.
5.4. Natto in Salads
For a healthy and protein-packed salad, try adding natto as a topping. It pairs well with a variety of greens, vegetables, and dressings. Mix it in with your favorite salad ingredients and enjoy the added nutritional benefits.
5.5. Natto as a Snack
If you’re feeling adventurous, you can even eat natto straight out of the package as a snack. Some people enjoy it with a sprinkle of soy sauce or a dash of mustard to enhance the flavor.
6. Where Can You Buy Natto Food?
Finding natto can be an adventure in itself, but with increasing awareness, it’s becoming more accessible. Here are some places you can look:
- Asian Specialty Markets: Your best bet is to check local Asian markets. These stores typically carry a variety of natto brands and types, including fresh and frozen options.
- Online Retailers: Online marketplaces like Amazon offer a wide selection of natto products. You can find different brands, types, and even natto-making kits for those who want to try making it at home.
- Mainstream Supermarkets: Some larger supermarkets with international food sections may carry natto. Check the refrigerated section near other Asian foods like tofu and miso.
- Food Delivery Services: Services like FreshDirect may offer natto, providing a convenient way to have it delivered to your door.
7. What are the Potential Side Effects of Eating Natto Food?
While natto is generally safe and beneficial for most people, there are a few potential side effects to be aware of:
- Strong Smell and Taste: The most common issue people have with natto is its strong smell and unique taste. It can be an acquired taste, and some people may simply not enjoy it.
- Vitamin K Content: Natto is very high in vitamin K, which can interfere with blood-thinning medications like warfarin. If you’re taking blood thinners, it’s important to talk to your doctor before adding natto to your diet.
- Allergies: Soy allergies are relatively common, so people with soy allergies should avoid natto. Allergic reactions can range from mild symptoms like hives and itching to severe reactions like anaphylaxis.
- Purine Content: Natto is relatively high in purines, which can be a concern for people with gout. Purines can increase uric acid levels in the body, which can trigger gout attacks.
- Digestive Issues: While natto is generally good for digestion, some people may experience digestive issues like bloating or gas when they first start eating it. This is usually temporary and can be minimized by starting with small amounts.
8. How Does Natto Food Compare to Other Fermented Foods?
Fermented foods are known for their health benefits, particularly their positive impact on gut health. Natto is one of many fermented foods, each with unique characteristics and nutritional profiles. Here’s how natto compares to other popular fermented foods:
8.1. Natto vs. Yogurt
Yogurt is a dairy-based fermented food that is rich in probiotics and calcium. While both natto and yogurt are excellent sources of probiotics, they differ in their nutritional content. Natto is higher in protein, fiber, and vitamin K2, while yogurt is higher in calcium and vitamin D.
8.2. Natto vs. Kimchi
Kimchi is a Korean fermented vegetable dish, typically made with cabbage and spices. Like natto, kimchi is rich in probiotics and also provides vitamins and minerals. Kimchi tends to be higher in vitamin C and capsaicin (from chili peppers), which has anti-inflammatory properties. Natto, on the other hand, is higher in protein and vitamin K2.
8.3. Natto vs. Sauerkraut
Sauerkraut is a German fermented cabbage dish. It is a good source of probiotics, fiber, and vitamin C. Compared to natto, sauerkraut is lower in protein and vitamin K2 but can be a good source of dietary fiber.
8.4. Natto vs. Miso
Miso is a Japanese fermented soybean paste that is used to make miso soup and other dishes. Miso is rich in probiotics, protein, and minerals. Natto and miso share a similar base ingredient (soybeans) but have different textures and flavors. Natto is eaten as a standalone dish, while miso is typically used as a seasoning or ingredient in other dishes.
8.5. Natto vs. Tempeh
Tempeh is another Indonesian fermented soybean product. Unlike natto, tempeh has a firm texture and a mild, nutty flavor. Tempeh is a good source of protein, fiber, and prebiotics (which feed the beneficial bacteria in the gut). Natto is unique due to its high vitamin K2 content and sticky texture.
9. Is Natto Food Environmentally Sustainable?
Soybeans, the primary ingredient in natto, are generally considered to be an environmentally sustainable crop. Soybeans have the ability to fix nitrogen from the atmosphere, which reduces the need for synthetic nitrogen fertilizers. This can help to lower greenhouse gas emissions and reduce water pollution.
However, soybean production can also have negative environmental impacts, such as deforestation and habitat loss, particularly in regions like the Amazon rainforest. To ensure that your natto consumption is environmentally sustainable, look for products made with soybeans that are certified sustainable by organizations like the Round Table on Responsible Soy (RTRS).
10. What Are Some Frequently Asked Questions About Natto Food?
To further clarify any lingering questions, here are some frequently asked questions about natto:
| Question | Answer |
|---|---|
| Is natto safe to eat every day? | For most people, yes. However, those on blood-thinning medications should consult their doctor due to natto’s high vitamin K content. |
| How should natto be stored? | Natto should be stored in the refrigerator. It can also be frozen for longer storage, but this may affect the texture. |
| Can I make natto at home? | Yes, it is possible to make natto at home, but it requires careful attention to hygiene and temperature control. You will need to obtain a natto starter culture (Bacillus subtilis var. natto) to ensure proper fermentation. |
| What does natto taste like? | The taste of natto is often described as nutty, earthy, and somewhat pungent. It has a strong, distinct flavor that can be an acquired taste. |
| Is natto gluten-free? | Yes, natto is naturally gluten-free. However, always check the packaging to ensure that no gluten-containing ingredients have been added during processing. |
| Is natto vegan? | Yes, natto is vegan as it is made from soybeans and does not contain any animal products. |
| Can children eat natto? | Yes, children can eat natto. It is a nutritious food that can provide them with protein, fiber, and essential vitamins and minerals. However, introduce it gradually and be mindful of any potential allergic reactions. |
| Does natto smell bad? | Natto has a strong, distinct smell that some people find unpleasant. The smell is a natural result of the fermentation process and is a characteristic feature of natto. |
| Can natto help with weight loss? | Natto can be a helpful addition to a weight loss diet due to its high protein and fiber content. These nutrients can help you feel full and satisfied, which can reduce overall calorie intake. |
| What is the sticky substance in natto? | The sticky substance in natto is a polysaccharide called polyglutamic acid, which is produced by the Bacillus subtilis var. natto bacteria during fermentation. This substance is responsible for the unique stringy texture of natto. |
Final Thoughts on Natto Food: Embrace the Fermented Wonder
Natto food, with its unique flavor, texture, and impressive health benefits, is a culinary treasure worth exploring. From its traditional roots in Japan to its growing popularity worldwide, natto offers a fascinating blend of culture, nutrition, and sustainability.
Whether you’re a seasoned foodie or someone looking to expand your dietary horizons, natto provides a wealth of possibilities. Incorporate it into your breakfasts, lunches, dinners, or snacks, and experience the unique taste and health benefits for yourself.
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