When it comes to longevity, Japan is arguably one of the best sources of inspiration, with natto benefits (the traditional breakfast food) often linked to the country’s famously healthy ageing population. After all, the island of Okinawa is a Blue Zone (a region where people live abnormally long, healthy and happy lives). Natto is known to support everything from gut and bone health to cardiovascular function and immunity. If you’re looking to give it a try, here’s everything you need to know.
What is natto?
Natto is a Japanese food with a sticky and stringy texture, umami flavor, bitter aftertaste and pungent odour, usually served on a bed of rice and topped with soy sauce, chives, mustard and sesame oil. Because of its high nutritional value, the Japanese usually consume it for breakfast. Natto is an ancient food. Traditionally, natto was prepared by placing boiled soybeans (especially yellow ones) on a mat of rice straw, which naturally contains the Bacillus subtilis bacteria, which ferments the sugars in the beans.
All the health benefits of eating natto
Natto is a probiotic, meaning it contains bacteria that are beneficial for your gut. These bacteria help maintain a balanced microbiome, promote proper digestion and fight harmful bacteria. Plus, since the majority of your immune cells reside in your gut, natto can also help support a healthy immune system. It’s an excellent source of vitamin K, too, which is important for bone health and blood clotting, according to the National Institutes of Health. A 2020 study published in the Journal of Nutrition found that “habitual natto intake may be associated with a reduced risk of osteoporotic fractures in Japanese postmenopausal women,” thanks in part to the presence of vitamin K. A 2022 scientific review also found that natto is beneficial for cardiovascular health, as the majority of fats in it are polyunsaturated (AKA good), which “can decrease cholesterol and may reduce the risk of heart disease and stroke.”
100 grams contain:
- Fibre: 5 grams
- Protein: 19 grams
- Manganese: 67% of the daily value (DV)
- Iron: 48% of the DV
- Copper: 74% of the DV
- Vitamin K: 19% of the DV
- Magnesium: 27% of the DV
- Calcium: 17% of the DV
- Vitamin C: 14% of the DV
- Potassium: 16% of the DV
- Zinc: 28% of the DV
- Selenium: 16% of the DV
What does natto taste like?
You either love it or hate it. But it is important to try it at least once, to evaluate the taste and perhaps overcome the initial prejudice. To appreciate natto at its best, it is essential to season it the right way, with soy sauce and chives, and to pair it with rice, as the Japanese do.
How to eat natto?
The most common and easiest way to enjoy natto is to stir it well (purists stir it as many as 50 times) to achieve a stringy consistency and lay it on a bed of rice. To this base you can add seasonings and foods to your liking. The most commonly used ones are:
- Kimchi
- Chives
- Chopped spring onions
- One egg yolk (raw)
- Dried sardines
- Bonito flakes (dried tuna)
- Shiso leaves
- Seaweed flakes
- Avocado
Another way to enjoy natto is to place it in a nori seaweed cone, creating a homemade sushi roll, or mix it with rice, vegetable, barley, millet or quinoa dishes. You can even add it into classic miso soup or use it as a topping for Japanese noodles such as soba or udon.
