Nattō, the traditional fermented soybean dish, is one of the healthiest foods in Japanese cuisine! In this article, we’ll tell you all you need to know about natto, its myriad health benefits, and our favorite ways to enjoy it. Who knows, you might come to acquire the taste and appreciate its superpower!
Look up ‘natto’ on YouTube, and you’ll see all sorts of dramatized reactions in videos where people gag or pinch their nose when picking up strands of viscous, stringy soybeans. ‘Too funky!’ ‘Stinks like old socks!’ And more…
As notorious as its reputation goes, natto (fermented soybeans) has been an integral part of Japanese cuisine for centuries. If you ask my mom, she would credit natto for her good health and smooth skin. Today, I’d like to invite you to take a closer look at natto as we talk more about how it is made, why the Japanese eat it—for its amazing health benefits—and why you might want to give it a few tries.
Table of contents
What is Natto?
Nattō (なっとう・納豆), a traditional Japanese soybean dish, is made through a meticulous fermentation process that transforms soybeans into a unique, probiotic-rich dish.
Traditionally, natto was made by fermenting the soybeans in rice straw or paper-thin sheets of pine bark, which naturally contained the bacteria. The modern process involves by soaking whole soybeans, before they are steamed, and then cooled to promote the growth of Bacillus subtilis, a beneficial bacterium (large group of unicellular microorganisms) responsible for natto’s characteristic texture and flavor.
The cooked soybeans are then inoculated (introduced) with a small amount of starter culture and left to be fermented and aged.
Origin of Natto
The historical record in Japan suggests that natto was introduced to Japan from China during the Nara period in the 700s. It gained popularity among both aristocrats and warriors during the Kamakura period (1192-1333) and became increasingly important, alongside tofu, in shōjin ryōri (精進料理) or Buddhist vegetarian cuisine later on.
Over the centuries, this fermented soybean dish became a staple in Japanese cuisine, particularly in the eastern regions such as Kanto, Tohoku, and Hokkaido.
Today, natto can be found across Japan, from homemade varieties to commercially produced packs available in supermarkets and convenience stores
What Does Natto Taste Like
Many people have their own ways of describing this very special food, but in general, natto has a sticky, slimy texture, a pungent odor akin to runny cheese, and a nutty, bean-like flavor.
Why do the Japanese Eat Natto?
Natto being served as a part of a typical Japanese ichiju sansai ‘one soup, three dishes’ meal.
Does it surprise you when I say not all Japanese actually enjoy natto? Ask a group of Japanese, especially the young people, and you’ll get contrasting responses. The truth is, fermented foods tend to have that effect.
Natto is certainly a much more popular and well-accepted food for the older generation because of the tremendous health benefits.
My mom eats it every day as part of her dinner for health reasons. Plus, it’s such an easy way to add a dish to the table. We started eating natto at a young age, so it was easier for us to acquire the taste. My mom never forced me to eat it, but as part of our social norm, we would finish every dish served to us, natto included!
There’s a lot of research that goes into the benefits of eating natto, and with the National Cancer Center conducting a 25-year study on the diets and mortality rates of 90,000 men and women in Japan, the status of natto as a superfood has just been cemented.
Health Benefits of Natto
If you’ve tried natto but feel squeamish about the texture and smell, perhaps you’ll reconsider once you hear about all the fantastic health benefits! Like tofu, this fermented soy product is truly a powerhouse of essential nutrients, brimming with protein, fiber, vitamins (particularly vitamin K2), and minerals like iron and calcium. Impressive, isn’t it?
- Gut Health Champion – As a probiotic, natto has many beneficial bacteria, which can help create a healthy gut flora and improve digestion. Probiotics can help reduce gas, constipation, antibiotic-associated diarrhea and bloating, symptoms of inflammatory bowel disease, Crohn’s disease, and ulcerative colitis.
- Boosts your immune system – The benefits of probiotic-rich foods such as natto extend beyond gut health. It can even boost the production of natural antibodies and prevent the growth of harmful bacteria. It’s also rich in vitamin C, iron, zinc, selenium, and copper, contributing to a healthy immune system.
- Bone Strength Support – Natto is high in calcium and is one of the rare plant sources of vitamin K2. Vitamin K2 is essential in bone health by activating bone-building proteins that help bring and retain calcium into your bones and reduce the possibility of osteoporosis. Also, ladies, K2 is good for your skin health!
- Promotes a healthy heart – Natto has dietary fiber and probiotics, which can help reduce cholesterol levels. It also contains nattokinase, an enzyme that helps dissolve blood clots and lower blood pressure.
How To Eat Natto
Typically, the Japanese eat natto as breakfast or as part of an ichiju sansai meal. Simply top the natto over a bowl of rice and flavor it with the accompanying packs of dashi sauce and karashi mustard. I like to sprinkle in some chopped green onions as well.
Stir the contents well once you open the package, similar to whipping eggs. Stirring incorporates air, which makes it fluffy and airy. It also boosts the umami content, releasing the glutamate in the culture. Some die-hard enthusiasts recommend stirring it up to 400 times! This results in a highly sticky texture, known as neba neba (ネバネバ) in Japanese.
Delicious Ideas of Incorporating Natto into Your Diet
If plain natto is a challenge, you should try adding these mix-ins for a much enjoyable experience! Not only will they boost the flavor, color, and umami, but they may help mask the smell and texture of natto.
- Chopped kimchi
- Tsukemono
- Scallions
- Poached or raw egg
- Other similarly slimy ingredients, such as okra and nagaimo
- Seaweed such as shredded nori or aonori
- Umeboshi or neri-ume
- Cubed avocado
- Black pepper and salt
I’ve even seen natto enthusiasts who come up with dishes like, natto wafu pasta, nattō pizza and nattō gelato. A JOC reader shared that he adds 2 tablespoon of chopped natto into his daily smoothie! What a great way to super charge his smoothie.
I also like to add chopped up natto to miso soup, soba noodles, udon, okonomiyaki, okra ohitashi, korroke (croquettes), and sushi. Trust me, you wouldn’t even know it’s there!
Where To Buy
You can find natto in the refrigerator or freezer section of the Japanese or Asian grocery store.
How To Choose The Best
Depending on your grocery store selection, you may be able to find natto made of organic beans or grown in Japan. Most are made of soybeans grown outside of Japan, such as in Brazil, the U.S., or Canada, then produced in Japan.
If you don’t like the seasoning sauce that comes with the package (which usually contains artificial sweeteners and MSG), you can use dashi soy sauce or regular soy sauce.
Natto Varieties
- Hikiwari Natto (ひきわり納豆) – It is chopped and made by cracking and milling the soybeans, removing the skin, then fermenting. The texture differs from the whole bean and is easier to eat in sushi rolls. It also has a milder taste. Hikiwari natto may be easier to introduce to babies and toddlers as it’s easier to digest. There’s no difference in protein and fiber content, but it’s slightly higher in vitamin K than the regular kind.
- Ootsubu Natto (大粒納豆) – It is made with bigger soybeans and has a more pungent taste and texture.
How To Store
Always keep natto in the fridge. You can also freeze the packets for later.
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[…] The Japanese eat mochi in savory and sweet dishes. For savory dishes, mochi is a topping for Ozoni, hot udon noodle soup, and Okonomiyaki. You can also eat it with nori seaweed, soy sauce, grated daikon, and natto. […]