Natto: Japan's Fermented Soybean Superfood
Natto, a traditional Japanese dish made from fermented soybeans, is one of the country’s most iconic and polarizing foods. Loved by some for its unique flavor and health benefits and avoided by others for its strong smell and sticky texture, natto is a food that rarely leaves anyone indifferent. However, beyond its unusual characteristics lies a nutritional powerhouse with a rich history and a loyal fanbase.
In this blog post, we’ll explore what natto is, how it’s made, its health benefits, ways to enjoy it, and why you should give this distinctive food a try.
What is Natto?
Natto is made from fermented soybeans that have been inoculated with a bacteria called Bacillus subtilis. This fermentation process results in the characteristic sticky, stringy texture and potent aroma that natto is known for. With its pungent smell and slightly slimy consistency, natto is often considered an acquired taste, but those who enjoy it describe it as savory, earthy, and full of umami.
How Natto is Made
The process of making natto begins by soaking whole soybeans in water until they become soft. The soybeans are then cooked, usually by steaming or boiling, until tender. Once cooked, the soybeans are mixed with a culture of Bacillus subtilis and allowed to ferment at a warm temperature for 18-24 hours. This fermentation stage is where natto develops its characteristic texture, aroma, and flavor.
After fermentation, the natto is cooled and aged in the refrigerator for an additional period to enhance its flavor. The result is a batch of beans that are sticky and covered in a gooey, stringy substance that forms when stirred.
Health Benefits of Natto
Natto is often praised as a superfood for its impressive array of health benefits. Packed with nutrients, natto is an excellent addition to a balanced diet. Here are some of the top health benefits of natto:
1. Rich in Probiotics
The fermentation process used to make natto results in a significant amount of beneficial probiotics. These live bacteria are known to support gut health by promoting a healthy balance of microorganisms in the digestive system. This, in turn, can help improve digestion, strengthen the immune system, and enhance overall well-being.
2. High in Protein
Natto is an excellent source of plant-based protein, containing all nine essential amino acids. A serving of natto provides around 18 grams of protein, making it a great option for vegetarians and vegans looking to increase their protein intake.
3. Good Source of Vitamin K2
Natto is one of the best dietary sources of vitamin K2, which plays a crucial role in bone health by aiding in calcium regulation and promoting bone mineralization. Vitamin K2 is also known to support cardiovascular health by preventing calcium from accumulating in the arteries.
4. Contains Nattokinase
Natto contains an enzyme called nattokinase, which is unique to this fermented dish. Nattokinase has been linked to improved cardiovascular health, as it may help prevent blood clots by breaking down fibrin, a protein involved in blood clotting. Some studies suggest that nattokinase can help reduce high blood pressure as well.
5. Packed with Nutrients
Natto is also a good source of several other nutrients, including iron, magnesium, calcium, and vitamins B2 and B6. It also contains dietary fiber, which can aid in digestion and help maintain stable blood sugar levels.
How to Eat Natto
Natto is most commonly eaten as a breakfast food in Japan, often served with rice and a few simple accompaniments. If you're new to natto, it might take a few tries to get used to its unique flavor and texture. Here are some popular ways to enjoy natto:
1. Classic Natto Rice Bowl
The most traditional way to eat natto is over a steaming bowl of rice. It’s typically mixed with a bit of soy sauce, mustard, or miso, and then stirred vigorously until it becomes stringy and sticky. This enhances the flavor and texture of the natto. Some people also add green onions or raw egg to the mix for added richness.
2. Natto Sushi Roll
Natto is sometimes used as a filling in maki rolls, especially in Japan. The combination of natto with sushi rice and nori (seaweed) makes for a delicious, umami-packed sushi roll. The flavors and textures blend together well, and the rice helps to mellow the intensity of the natto.
3. Natto on Toast
For a fusion twist, try spreading natto on a slice of buttered toast. Add a sprinkle of salt and some cheese for a savory breakfast option that combines the creaminess of the cheese with the unique umami flavor of natto.
4. Natto Stir-Fry
Natto can also be incorporated into stir-fries. Adding natto towards the end of cooking, along with vegetables and seasonings, creates a flavorful and nutrient-dense dish. The heat will soften the natto slightly, making it less sticky, and adding extra flavor to the dish.
5. Natto with Ramen or Udon
For a hearty meal, add natto to a bowl of ramen or udon noodles. The warmth of the broth and the chewiness of the noodles provide a nice contrast to the natto’s stickiness, making it a great way to enjoy natto in a more subtle form.
Tips for Eating Natto
Stir Well: When you first open a package of natto, give it a good stir. Stirring it helps activate the stringy texture and enhances the flavor, making it more enjoyable.
Pair with Familiar Flavors: If you’re trying natto for the first time, mix it with ingredients you’re already comfortable with. Adding soy sauce, mustard, or even some sugar can help balance the strong flavor.
Chill It: Natto tends to taste milder when it’s cold. If you find the flavor too intense at first, try chilling it before eating.
Where to Find Natto
If you're interested in trying natto but don't live in Japan, you can usually find it in the refrigerated section of Asian grocery stores. It often comes in small styrofoam containers, complete with packets of mustard and soy sauce for flavoring. Some health food stores may also carry natto, as its popularity has grown due to its health benefits.
The Cultural Significance of Natto
Natto has a long history in Japan, with roots tracing back more than a thousand years. Originally, it was a regional specialty of Tohoku and Kanto in northeastern Japan, where it was often made at home. Today, it has become a staple food throughout the country, and is especially popular as a breakfast item.
Despite its strong aroma and distinct texture, natto is considered comfort food for many Japanese people. It also represents the traditional emphasis on fermented foods in the Japanese diet—foods that not only taste good but also support overall health and longevity.
Why You Should Give Natto a Try
Natto might not be for everyone, but its numerous health benefits and unique qualities make it worth trying at least once. It’s one of those foods that represents an important part of Japan’s culinary tradition—simple, nutritious, and made using a time-honored method. If you’re looking for a way to diversify your diet, boost your gut health, or simply try something adventurous, natto could be the perfect addition to your meals.
Even if you don’t end up loving it, you’ll have the satisfaction of having explored a part of Japan’s rich culinary heritage. And who knows—you might just find that natto is an acquired taste you’re willing to acquire!
So, next time you’re looking to try something new and healthful, grab a container of natto, prepare it with your favorite flavors, and embrace the sticky, stringy adventure that is natto.
Commentaires