Natto, often called “sticky soybeans,” is made by fermenting and cooking soybeans. With its roots in Japanese culture, natto is often consumed with rice for breakfast.
When stretched, it has a sticky texture like melted cheese. Natto, with its earthy taste and tangy smell, is rich in nutrients, especially fiber, protein, probiotics, vitamins and minerals that are good for your gut.
In this article, you'll learn more about natto, how it appeals to the senses, tips for making and purchasing natto, its health benefits, and more.
Natto and Senses
Natto is made by fermenting cooked soybeans with bacteria. Bacillus subtilis Let it sit for the incubation period until it becomes sticky. The fermentation process provides a unique experience for the senses.
Appearance and Texture
A common description used to describe the appearance and texture of natto is that it is sticky, sticky, and has spider-like strings throughout. When soybeans are fermented, they produce a viscous product. After stirring, you will see spider-like strings between the beans. When the beans melt and stretch, they look like cheese.
taste
Alkaline fermentation is used to make natto, resulting in a nutty, earthy flavor similar to coffee. The final taste will depend on the fermentation time and type of beans used.
Natto may be a somewhat familiar taste. However, it is not usually consumed on its own. It is usually enhanced with other flavors. Store-bought natto is often packaged with seasonings or spicy mustard.
smell
As natto ferments, its aroma becomes more pronounced and resembles ripe cheese. Researchers suggest that the volatile compounds produced contribute to natto's unique aroma. This compound has an odor similar to:
- alcohol
- cheese
- cream
- fruit
- Mint
- Oil
Nutritional information for 1 serving of natto
One cup of natto contains the following nutrients:
- Calories: 369
- Fat: 19.2 grams (g)
- Carbohydrates: 22.2g
- Fiber: 9.5 g
- Sugars: 8.7g
- Protein: 34g
- Sodium: 12.2 milligrams (mg)
- Iron: 15mg
- Calcium: 380mg
- Magnesium: 201 mg
- Zinc: 5.3mg
- Potassium: 1,280 mg
- Vitamin C: 22.8mg
- Vitamin K: 40.4 micrograms (mcg)
Benefits of Consuming Natto
The soybeans in natto are naturally highly nutritious. It provides plant-based protein, contains all essential amino acids, and is rich in fiber, iron, potassium, and other trace nutrients.
Supports efficient digestion
Natto is rich in fiber, accounting for 25-38% of your daily needs in one cup.
Fiber is important for metabolic health, including reducing insulin resistance (when the body's cells respond poorly to insulin and are unable to absorb glucose from the blood, requiring more insulin), blood sugar control, weight management, and diabetes treatment. Prevents high cholesterol.
Fiber is also essential for digestive health as it regulates bowel movements, prevents constipation, and, when fermented, produces short-chain fatty acids that contribute to the health and diversity of gut microbes.
Because natto is a fermented food, it has the added benefit of containing probiotics, good gut bacteria that control harmful bacteria, improving gut function and increasing nutrient absorption.
Improved Bone Health
Natto contains vitamin K, an important fat-soluble vitamin essential for blood clotting and bone health. Studies have shown that higher intake of vitamin K is associated with improved bone density and lower incidence of hip fractures.
The amount of vitamin K2 in natto varies depending on the bacterial strain and fermentation conditions.
Keeps your heart healthy
Natto is rich in magnesium and potassium, nutrients that are important for heart health.
When fermented, nattokinase is produced. Nattokinase is an enzyme involved in lowering blood pressure. For heart patients who supplement with the extract, it helps slow cholesterol, blood clots, and atherosclerosis (the buildup of plaque containing fats, carbohydrates, and other substances within the walls of arteries).
Is there anyone who shouldn't eat natto?
If you have a soy allergy, it is medically necessary to avoid natto. People who have difficulty digesting legumes or foods containing legumes Short-chain carbohydrates that are poorly absorbed in the small intestine, known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) may also require natto to be avoided.
The best way to evaluate whether natto will work for you is to try a small amount and see how it feels. If you are concerned, talk to your health care provider before eating natto.
Natto consumption rarely causes infectious diseases in people with normal immunity. However, if your immune system is severely compromised, you may need to avoid eating fermented foods such as natto, which contain live bacteria.
Traditional way to eat natto
Traditionally, natto is consumed for breakfast with steamed rice, vegetables such as green onions, and protein such as eggs or fish. Many chefs recommend combining natto with creamy and salty flavors. Natto is usually consumed with soy sauce or mustard. It can be added to foods such as miso soup, tofu, and vegetable dishes.
A word from Berrywell
Homemade natto may take a few tries before you get the hang of it, but it's pretty easy to cook. Like other beans, they take some time to cook, but if you have a pressure cooker you can speed up the process.
Homemade natto and prepared natto
Making natto at home is less common, but not impossible. When made at home, it can be customized (using different sized or colored soybeans). However, because live bacteria are used, there is a potential risk of contamination with microorganisms, especially harmful bacteria. There are many recipe instructions and videos online for making natto at home.
Japanese natto starter (nattomato) can be purchased online or at specialty grocery stores. Commercially packaged natto is usually available in the refrigerated section of Japanese and Asian grocery stores. It is also sold in the frozen food section. It usually contains Japanese mustard and soy sauce.
summary
Natto, a fermented soybean paste, is a nutritious delicacy often described as an acquired taste. It appeals to all the senses, but people either love it or hate it. But its impressive nutritional profile is enough to pique your curiosity. Rich in fiber, plant-based protein, probiotics, and microminerals, natto is filling, nutritious, and offers many potential health benefits.
If you're curious about natto, you have options. Making it at home allows for customization. However, the process is a bit cumbersome and takes several days. So if you don't want to go through the culinary experience, consider buying it at the store.