Natto – Superfood
Looking to infuse your diet with a powerhouse of nutrients? Look no further than natto, the unsung hero of the superfood world! Bursting with flavor and boasting an impressive array of health benefits, natto has been a dietary staple in Japan for centuries. From its distinct texture to its rich umami taste, natto offers a unique culinary experience that’s not to be missed. In this post, we’ll delve into the wonders of natto, exploring its origins, nutritional profile, and how you can incorporate this nutrient-packed gem into your daily meals. Get ready to discover why natto deserves a prime spot in your kitchen and on your plate!
Jump To:
- Top Recipes
- Varieties
- Nutritional Benefits
- Health Benefits
- Nutritional Breakdown
- Peak Season
- How to Select
- How to Store
- History
- Fun Facts
- Superfood in Italy
- Superfood In Poland
- Humor
Top Recipes and Varieties
Top Recipes
- Natto Avocado Toast: Elevate your morning routine with a twist on the classic avocado toast by adding a dollop of creamy natto on top. Spread mashed avocado on whole-grain toast and then generously spoon natto over it. Sprinkle with a dash of soy sauce, sesame seeds, and a pinch of red pepper flakes for an extra kick.
- Natto Fried Rice: Give your fried rice an upgrade by incorporating savory natto into the mix. Simply stir-fry cooked rice with your favorite vegetables like bell peppers (red bell pepper, yellow bell pepper), onions, and carrots. Add scrambled eggs, diced tofu, and a generous serving of natto. Season with soy sauce, garlic, and ginger for a flavorful dish that’s both satisfying and nutritious.
- Natto Sushi Rolls: Put a unique spin on sushi night by incorporating natto into your homemade rolls. Spread seasoned sushi rice onto nori sheets, then add slices of cucumber, avocado, and your choice of protein such as cooked shrimp or tofu. Top it off with a layer of natto and roll tightly. Slice into bite-sized pieces and serve with soy sauce, wasabi, and pickled ginger for a deliciously different sushi experience.
- Natto Salad: Create a vibrant and nutritious salad by tossing together mixed greens, cherry tomatoes, sliced cucumbers, and shredded carrots. Add a generous serving of natto on top and drizzle with a tangy dressing made from rice vinegar, soy sauce, sesame oil, and a touch of honey. Garnish with toasted sesame seeds and chopped green onions for added flavor and crunch.
- Natto Miso Soup: Warm up with a comforting bowl of natto miso soup, perfect for chilly days or when you’re feeling under the weather. Simply simmer dashi broth with miso paste, then add diced tofu, wakame seaweed, and a generous spoonful of natto. Let it simmer for a few minutes until heated through, then garnish with thinly sliced green onions before serving.
These delectable natto recipes are sure to delight your palate while providing a healthy dose of vitamins, minerals, and probiotics. Whether you’re a natto novice or a seasoned enthusiast, these dishes are bound to become new favorites in your culinary repertoire.
Varieties
Natto comes in various forms and flavors, each offering a unique culinary experience. Here are some of the most common varieties of natto:
- Traditional Natto: This is the classic variety of natto made from fermented soybeans. It has a distinct aroma and sticky texture due to the fermentation process, which involves the use of Bacillus subtilis var. natto bacteria.
- Black Bean Natto: Black bean natto is made by fermenting black soybeans instead of the traditional yellow soybeans. It has a slightly nuttier flavor and a darker color compared to traditional natto.
- Brown Rice Natto: Brown rice natto is made by fermenting brown rice along with soybeans. It offers a slightly different texture and flavor compared to traditional natto, with a hint of nuttiness from the brown rice.
- Barley Natto: Barley natto is made by fermenting barley along with soybeans. It has a unique flavor profile with hints of sweetness from the barley and a slightly chewier texture compared to traditional natto.
- Quinoa Natto: Quinoa natto is a modern twist on traditional natto, made by fermenting quinoa seeds along with soybeans. It offers a nutty flavor and a slightly crunchy texture, adding variety to the natto experience.
- Seasoned Natto: Some varieties of natto come pre-seasoned with ingredients like soy sauce, mustard, or spicy chili sauce to enhance the flavor and appeal to different tastes.
- Frozen Natto: Frozen natto is a convenient option for those who want to enjoy natto without the hassle of fermentation. It’s typically sold in pre-portioned packs and can be thawed and served quickly.
These varieties of natto cater to different preferences and dietary needs, allowing enthusiasts to explore and enjoy the diversity of this traditional Japanese superfood. Whether you prefer the classic taste of traditional natto or want to experiment with new flavors and textures, there’s a variety of natto out there to suit your palate.
Nutritional and Health Benefits
Nutritional Benefits
Natto is a nutritional powerhouse, packed with an array of essential nutrients that contribute to overall health and well-being. Here are some key nutrients found in natto:
- Protein: Natto is rich in protein, making it an excellent source of this essential macronutrient. Protein is crucial for building and repairing tissues, supporting immune function, and maintaining muscle mass.
- Vitamin K2: Natto is one of the best food sources of vitamin K2, a nutrient known for its role in bone health and cardiovascular health. Vitamin K2 helps regulate calcium metabolism, promoting bone density and reducing the risk of osteoporosis. It also supports cardiovascular health by preventing calcium buildup in arteries.
- Fiber: Natto contains a good amount of dietary fiber, which is important for digestive health. Fiber helps regulate bowel movements, prevent constipation, and support a healthy gut microbiome.
- Probiotics: Natto is a fermented food, meaning it contains beneficial bacteria that support gut health. The fermentation process produces probiotics, such as Bacillus subtilis var. natto, which can help improve digestion, boost immune function, and reduce inflammation.
- Iron: Natto provides a significant amount of iron, an essential mineral that plays a key role in oxygen transport, energy production, and immune function. Iron deficiency can lead to fatigue, weakness, and impaired immune function, making natto a valuable dietary source of this nutrient.
- Calcium: Natto is a good source of calcium, which is important for bone health, muscle function, and nerve transmission. Calcium is especially beneficial for maintaining strong bones and preventing osteoporosis as we age.
- Vitamin C: Some varieties of natto may contain vitamin C, a powerful antioxidant that supports immune function, skin health, and collagen production. Vitamin C also helps enhance the absorption of iron from plant-based foods like natto.
- Folate: Natto is a source of folate, or vitamin B9, which is important for DNA synthesis, cell division, and red blood cell formation. Folate is especially important for pregnant women to support fetal development and reduce the risk of neural tube defects.
These nutrients make natto a valuable addition to a balanced diet, offering a wide range of health benefits for both body and mind. Incorporating natto into your meals can help support overall health and vitality, while adding delicious flavor and texture to your dishes.
Overall, this is a versatile and powerful natural remedy that can provide a wide range of health benefits. Whether consumed fresh, dried, powdered, or as a supplement, it can be a valuable addition to a healthy and balanced lifestyle. However, it’s important to note that this should not be used as a replacement for medical treatment, and you should always consult with your healthcare provider before using this or any other natural remedy for medicinal purposes.
Health Benefits
Natto is revered not only for its culinary appeal but also for its impressive array of medicinal qualities. Here are some of the notable health benefits associated with consuming natto:
- Heart Health: Natto is rich in vitamin K2, which has been linked to improved cardiovascular health. Vitamin K2 helps prevent calcium buildup in arteries, reducing the risk of arterial calcification and promoting overall heart health. Regular consumption of natto may help lower blood pressure, improve blood flow, and reduce the risk of heart disease.
- Bone Health: Vitamin K2 in natto plays a crucial role in bone metabolism by helping to regulate calcium deposition in bones. It helps improve bone density and strength, reducing the risk of osteoporosis and fractures, especially in postmenopausal women.
- Digestive Health: Natto is a fermented food, rich in beneficial bacteria known as probiotics. These probiotics, including Bacillus subtilis var. natto, help maintain a healthy balance of gut flora, improve digestion, and enhance nutrient absorption. Consuming natto regularly may help alleviate digestive issues such as bloating, constipation, and irritable bowel syndrome (IBS).
- Immune Support: The probiotics found in natto play a vital role in supporting immune function. They help stimulate the production of immune cells, strengthen the intestinal barrier, and reduce inflammation in the gut. By supporting a healthy gut microbiome, natto may help enhance overall immune response and reduce the risk of infections.
- Anti-Inflammatory Properties: Natto contains bioactive compounds such as nattokinase, which exhibit anti-inflammatory properties. Nattokinase has been shown to help reduce inflammation, alleviate joint pain, and improve symptoms of inflammatory conditions such as arthritis.
- Antioxidant Activity: Natto contains antioxidants such as vitamin C and polyphenols, which help neutralize free radicals and protect cells from oxidative damage. Antioxidants play a crucial role in reducing the risk of chronic diseases and promoting overall health and longevity.
- Blood Clot Prevention: Natto is a natural source of nattokinase, an enzyme with fibrinolytic activity. Nattokinase helps prevent the formation of blood clots by breaking down fibrin, a protein involved in clot formation. Regular consumption of natto may help improve blood circulation, reduce the risk of thrombosis, and support cardiovascular health.
- Weight Management: Natto is a nutrient-dense food that is relatively low in calories but high in protein and fiber. Including natto in your diet can help you feel fuller for longer, reducing overall calorie intake and supporting weight management goals.
- Skin Health: The vitamin C and antioxidants found in natto can help promote healthy skin by protecting against oxidative damage from UV radiation and environmental pollutants. Regular consumption of natto may help improve skin elasticity, reduce the appearance of wrinkles, and promote a youthful complexion.
- Brain Health: Natto contains nutrients such as vitamin K2 and folate, which are important for brain health and cognitive function. Vitamin K2 helps prevent calcium buildup in the brain, reducing the risk of neurodegenerative diseases such as Alzheimer’s disease. Folate plays a role in neurotransmitter synthesis and mood regulation, contributing to overall mental well-being.
- Hair Health: The protein and iron content of natto can help promote healthy hair growth and prevent hair loss. Iron is essential for oxygen transport to hair follicles, while protein provides the building blocks for strong and shiny hair.
- Detoxification: The probiotics found in natto support liver health and detoxification by promoting the elimination of toxins and harmful substances from the body. Regular consumption of natto may help support liver function and reduce the burden of toxins on the body.
- Allergy Relief: Some studies suggest that the beneficial bacteria in fermented foods like natto may help modulate the immune system and reduce allergic responses. Including natto in your diet may help alleviate symptoms of allergies and allergic rhinitis.
- Longevity: Natto is a staple food in Japan, where it is often associated with longevity and overall health. The combination of nutrient-rich ingredients, probiotics, and bioactive compounds in natto may contribute to a longer and healthier life.
- Culinary Versatility: Apart from its health benefits, natto is also prized for its unique flavor and texture, which can add depth and complexity to a wide range of dishes. From sushi rolls to salads to stir-fries, natto can be incorporated into various recipes to enhance both taste and nutritional value.
These medicinal qualities make natto a valuable addition to a healthy diet, offering a wide range of health benefits for both prevention and treatment of various health conditions. Incorporating natto into your regular meals can help support overall health and well-being, contributing to a longer and healthier life.
Overall, this is a versatile and powerful natural remedy that can provide a wide range of health benefits. Whether consumed fresh, dried, powdered, or as a supplement, it can be a valuable addition to a healthy and balanced lifestyle. However, it’s important to note that this should not be used as a replacement for medical treatment, and you should always consult with your healthcare provider before using this or any other natural remedy for medicinal purposes.
Nutritional Breakdown
Here’s a nutritional breakdown of natto per 100 grams, approximately:
- Calories: Around 212 kcal
- Protein: Approximately 18 grams
- Fat: Roughly 11 grams
- Carbohydrates: About 12 grams
- Dietary Fiber: Around 3.5 grams
- Sugar: Less than 1 gram
- Calcium: Approximately 80 milligrams
- Iron: Around 8 milligrams
- Magnesium: Roughly 40 milligrams
- Phosphorus: About 175 milligrams
- Potassium: Around 450 milligrams
- Sodium: Approximately 10 milligrams
- Vitamin K2: Varies depending on fermentation process, but can be significant (micrograms to milligrams)
- Folate (Vitamin B9): Varies, but generally present in moderate amounts
- Vitamin C: Varies depending on fermentation process and additional ingredients
- Probiotics: Contains beneficial bacteria, notably Bacillus subtilis var. natto
Keep in mind that these values are approximate and can vary depending on factors such as the specific variety of natto, production methods, and additional ingredients or seasonings added during preparation. However, natto is generally considered a nutrient-dense food, providing a good balance of protein, fiber, vitamins, and minerals, as well as beneficial probiotics.
Peak Season, How to Pick, and How to Store
Peak Season
Natto is not a seasonal food in the same way that fruits and vegetables are, as it is typically made from fermented soybeans, which are available year-round. However, certain factors can affect the availability and quality of natto:
- Soybean Harvest: Natto is traditionally made from soybeans, so its availability may be influenced by the soybean harvest. In regions where soybeans are harvested once a year, there may be fluctuations in the availability of fresh soybeans for making natto.
- Fermentation Process: While soybeans are available year-round, the fermentation process of natto may take several days to complete. Factors such as temperature and humidity can affect the fermentation process and the quality of the final product.
- Market Demand: In regions where natto is popular, it may be readily available year-round due to high demand. In other areas, it may be more seasonal, depending on consumer preferences and market dynamics.
Overall, while natto itself is not seasonal in the same way as fresh produce, factors such as soybean harvests and market demand can influence its availability and quality throughout the year.
How to Select
When selecting natto, consider the following tips to ensure you choose the best quality product:
- Check the Expiration Date: Look for the expiration date or “best by” date on the packaging to ensure freshness. Choose natto with a later expiration date to ensure it will be fresh when you consume it.
- Inspect the Packaging: Ensure that the packaging is intact and free from any damage or leaks. Avoid packages that are swollen or appear bloated, as this may indicate spoilage or improper fermentation.
- Look for Firm Beans: If you can see the soybeans through the packaging, check that they appear plump, shiny, and evenly coated with the natto sauce. Avoid natto with discolored or shriveled beans, as they may be old or of lower quality.
- Consider the Variety: Natto comes in different varieties, such as traditional fermented soybeans, black bean natto, or varieties made with additional grains like brown rice or barley. Choose the variety that best suits your taste preferences and dietary needs.
- Check for Seasonings: Some varieties of natto come pre-seasoned with ingredients like soy sauce, mustard, or spicy chili sauce. Consider whether you prefer plain natto or a seasoned variety, and choose accordingly.
- Look for Organic Options: If possible, opt for organic natto to minimize exposure to pesticides and ensure higher quality ingredients.
- Consider Frozen Options: Some supermarkets offer frozen natto, which can be a convenient option if you prefer to stock up or if fresh natto is not readily available in your area.
By following these tips, you can select high-quality natto that is fresh, flavorful, and enjoyable to eat. Experiment with different varieties and seasonings to find your favorite, and incorporate natto into your meals for a tasty and nutritious boost.
How To Store
To store natto properly and maintain its freshness and quality, follow these guidelines:
- Refrigerate promptly: As soon as you bring natto home from the store or receive it, refrigerate it immediately. Natto is a fermented food and should be stored in the refrigerator to slow down the fermentation process and prevent spoilage.
- Keep it sealed: Ensure that the package of natto is tightly sealed to prevent exposure to air, which can cause it to dry out and deteriorate more quickly. If the original packaging is not resealable, transfer the natto to an airtight container before refrigerating.
- Store in the coldest part of the fridge: Place the natto in the coldest part of your refrigerator, such as the back or bottom shelf, where temperatures are the most consistent and coldest. Avoid storing natto in the door, as temperatures can fluctuate more in this area.
- Use it within a few days: While natto can typically be stored in the refrigerator for several days, it is best to consume it as soon as possible for optimal freshness and flavor. Aim to use natto within 3-4 days of opening the package.
- Avoid freezing: While natto can technically be frozen, freezing can alter its texture and diminish its flavor. It is best to consume natto fresh rather than freezing it for later use.
- Check for signs of spoilage: Before consuming natto, always check for any signs of spoilage, such as off odors, unusual colors, or mold growth. If the natto appears or smells abnormal, discard it to avoid foodborne illness.
By following these storage guidelines, you can prolong the shelf life of natto and ensure that it remains fresh and flavorful for as long as possible.
History and Fun Facts
History
Natto has a long and fascinating history that dates back over a thousand years in Japan. Its origins are believed to trace back to the Jomon period (14,000-300 BCE), where fermented soybeans were a staple food among early Japanese civilizations. However, the specific origins of natto as we know it today are not entirely clear.
One popular theory suggests that natto was first created accidentally by Japanese warriors during the Heian period (794-1185 CE). Legend has it that warriors returning from battles would store cooked soybeans in straw bags, which were then fermented by the natural bacteria present in the straw and air. Over time, they discovered that the fermented soybeans not only preserved the beans but also enhanced their flavor and nutritional value.
Natto became more widespread during the Edo period (1603-1868), where it gained popularity as a nutritious and affordable food source among the common people. It was commonly consumed as a breakfast food or snack, prized for its long shelf life and health benefits.
Throughout its history, natto has been associated with various health benefits and medicinal properties. It was believed to promote digestion, strengthen the immune system, and provide energy and stamina to those who consumed it regularly. Natto was also valued for its ability to withstand long journeys and harsh environmental conditions, making it a favored food among travelers and warriors.
Today, natto remains a beloved staple in Japanese cuisine, enjoyed by millions of people across the country. It is often served with rice, mixed with condiments like soy sauce and mustard, or used as a topping for sushi or noodles. While natto is primarily consumed in Japan, its popularity has spread to other parts of the world, where it is valued for its unique flavor, texture, and nutritional benefits.
Overall, the history of natto is a testament to the ingenuity and resourcefulness of early Japanese civilizations, who discovered the art of fermentation and created a nutritious and versatile food that continues to be cherished to this day.
Fun Facts
- Slimy Texture: Natto is known for its unique sticky and slimy texture, which is a result of the fermentation process. While some find this texture off-putting, others enjoy its distinct mouthfeel and flavor.
- Traditional Breakfast Food: In Japan, natto is commonly eaten as a traditional breakfast food. It is often served over rice and topped with condiments such as soy sauce, mustard, and green onions.
- Health Benefits: Natto is prized for its numerous health benefits, including its high protein content, abundance of vitamins and minerals, and beneficial probiotics. It is especially valued for its vitamin K2 content, which supports bone health and cardiovascular health.
- Strong Odor: Natto has a strong and pungent aroma, often described as resembling ammonia or strong cheese. This characteristic smell is caused by the fermentation process and is one of the reasons why natto is an acquired taste for some people.
- Folklore: According to Japanese folklore, eating natto is believed to bring good luck and ward off evil spirits. It is often consumed on special occasions or during festivals as a way to bring prosperity and blessings.
- Long Shelf Life: Due to its fermentation process, natto has a relatively long shelf life compared to other foods. It can be stored in the refrigerator for several days or even weeks without spoiling, making it a convenient and practical food choice.
- Variety of Flavors: While traditional natto is made from fermented soybeans, there are also many variations available, including black bean natto, brown rice natto, and quinoa natto. Each variety offers a slightly different flavor and texture, catering to diverse tastes and preferences.
- Cultural Icon: Natto has become a cultural icon in Japan, featured in popular media such as anime, manga, and television shows. It is often portrayed as a quintessential Japanese food and a symbol of Japanese culinary tradition.
- Natto Day: In Japan, November 22nd is celebrated as “Natto Day” (納豆の日, Natto no Hi), a day dedicated to promoting the consumption of natto and raising awareness about its health benefits. On this day, natto-themed events and promotions are held across the country.
- International Appeal: While natto is most commonly consumed in Japan, it has also gained popularity in other parts of the world, including the United States, where it is enjoyed by health-conscious consumers and fans of Japanese cuisine alike.
These fun facts highlight the cultural significance, culinary versatility, and nutritional benefits of natto, making it a truly unique and beloved food in Japanese cuisine and beyond.
Around The World
Superfood in Italy
While natto is not traditionally a part of Italian cuisine, its popularity has gradually spread to various parts of the world, including Italy. In recent years, with the increasing interest in global cuisines and health-conscious eating, natto has found a niche among Italian consumers who appreciate its unique flavor, texture, and nutritional benefits.
In Italy, natto is typically enjoyed by health enthusiasts, fans of Japanese cuisine, and those seeking out alternative sources of plant-based protein. It is often found in specialty food stores, Asian markets, and health food stores, catering to a niche market of consumers interested in exploring diverse culinary experiences.
Italian chefs and home cooks may incorporate natto into their dishes in creative ways, experimenting with traditional Italian ingredients and cooking techniques to create fusion dishes that blend the flavors of Italy with the unique taste of natto. For example, natto may be used as a topping for pasta dishes, mixed into risottos or salads, or incorporated into antipasti platters alongside other fermented foods like cheese and olives.
While natto may not be as widely available or popular in Italy as it is in Japan or other parts of Asia, its presence reflects the growing globalization of food culture and the increasing diversity of culinary influences in modern society. As people become more adventurous in their eating habits and more aware of the health benefits of fermented foods, it is likely that natto will continue to find a place on Italian tables alongside traditional favorites.
Superfood in Poland
As with Italy, natto is not a traditional staple of Polish cuisine. However, its availability and popularity have gradually increased in recent years due to globalization and the growing interest in international foods and health-conscious eating habits.
In Poland, natto can often be found in specialty food stores, health food shops, and Asian markets, catering to a niche market of consumers interested in exploring different cuisines and incorporating nutrient-rich foods into their diets.
While natto may not be as widely consumed or integrated into Polish culinary traditions as it is in Japan or other Asian countries, its presence reflects the multicultural nature of modern society and the increasing diversity of food choices available to consumers.
Polish chefs and home cooks may experiment with incorporating natto into their dishes, blending it with traditional Polish ingredients and flavors to create unique fusion dishes. For example, natto could be added to pierogi fillings, mixed into soups or stews, or used as a topping for salads or open-faced sandwiches.
Overall, while natto may still be relatively niche in Poland compared to other countries, its availability and popularity are gradually increasing as people become more adventurous in their culinary explorations and more conscious of the health benefits of fermented foods.
Humor
Why don’t natto beans ever get lonely?
Because they always stick together!
“Fermentation is the alchemy of the kitchen; it has the potential to transform ordinary ingredients into extraordinary flavors.”
– Sandor Katz
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