Natto is a fascinating traditional Japanese food that is as unique as it is nutritious. Made from fermented soybeans, natto is often recognized by its distinctive aroma, sticky texture, and rich flavor profile. While it may not be to everyone’s taste, the health benefits of natto are hard to overlook. In this article, we will delve deep into what natto is, its cultural significance in Japan, its nutritional properties, and how it’s enjoyed in various culinary contexts.
What is Natto?
Natto is a traditional Japanese dish made from whole soybeans that have been fermented with a specific type of bacteria known as Bacillus subtilis (natto). This fermentation process not only gives natto its characteristic smell and stringy consistency but also enhances its nutritional profile, making it a powerful superfood.
The Fermentation Process of Natto
Fermentation is central to the creation of natto, and the process is both simple and intricate. Understanding how natto is made helps illuminate its unique qualities.
Step-by-Step Fermentation
Choosing the Soybeans: High-quality whole soybeans are selected as the primary ingredient.
Cooking the Soybeans: The soybeans are soaked in water for several hours and then steamed or boiled until they swell and become soft.
Inoculation: Once cooked, the soybeans are cooled to a specific temperature before the Bacillus subtilis culture is added. This is known as inoculation.
Fermentation: The inoculated soybeans are placed in a controlled environment, typically at around 40°C (104°F), for about 24 hours. During this period, the bacteria multiply and ferment the soybeans.
Cooling and Aging: After fermentation, the natto is cooled and can be aged for a few days to develop a more robust flavor.
Cultural Significance of Natto in Japan
Natto has deep cultural roots in Japan, and its history is intertwined with traditional Japanese cuisine.
Historical Context
Natto is believed to have been consumed in Japan for over a thousand years. Historical records suggest that the use of fermented soy products can be traced back to the Heian period (794-1185 AD). Initially enjoying popularity among the samurai class, natto became more widely accepted over time.
Regional Variations
Different regions of Japan have developed their variations of natto, with unique preparation techniques and flavor profiles. For instance:
- Kyoto-style natto: Often softer and creamier.
- Tohoku natto: Typically has a stronger flavor and more pronounced aroma.
Nutritional Profile of Natto
Natto is classified as a superfood due to its exceptional nutritional value. It is packed with proteins, vitamins, and minerals that contribute to overall health.
Rich in Nutrients
| Nutrient | Content per 100g of Natto |
|---|---|
| Calories | 212 |
| Protein | 18.5 g |
| Fat | 11 g |
| Carbohydrates | 14 g |
| Vitamin K2 | 1103.3 mcg |
| Iron | 4.0 mg |
Health Benefits of Natto
The consumption of natto is associated with a multitude of health benefits:
Bone Health: Natto is an excellent source of Vitamin K2, which plays a crucial role in bone metabolism and helps maintain bone density.
Digestive Health: The fermentation process enhances the bioavailability of nutrients and introduces probiotics, promoting a healthy gut microbiome.
Heart Health: Studies suggest that the consumption of natto may help reduce blood clotting and improve cardiovascular health due to its content of nattokinase, an enzyme that aids in dissolving blood clots.
Weight Management: High in protein and low in carbohydrates, natto can be a filling addition to meals, facilitating weight management.
How to Enjoy Natto
Despite its distinct flavor and texture, natto can be prepared and enjoyed in a variety of ways, appealing to both traditional and modern palates.
Traditional Ways to Serve Natto
With Rice: The most common way to consume natto is over steamed rice. Typically, it’s topped with soy sauce, chopped green onions, and sometimes a raw egg for added richness.
Natto Miso Soup: Adding natto to miso soup can elevate its nutritional profile while giving it a texture contrast.
Modern Culinary Uses
Natto has found its way into contemporary recipes as chefs and home cooks explore innovative ways to incorporate this superfood into their meals. Some modern uses include:
- Natto Sushi Rolls: Wrapped in nori with rice and vegetables.
- Natto Smoothies: Blended with fruits for a nutrient-packed drink.
Challenges and Considerations
While natto is beloved by many, it can also pose some challenges to new consumers.
Acquired Taste
The strong aroma and slimy texture of natto might be off-putting for those unfamiliar with it. Individuals trying natto for the first time may need to approach it with an open mind.
Storing Natto
Natto should be kept in the refrigerator and can typically be stored for around a week after opening. It’s advisable to consume it while fresh to enjoy the best flavor and nutrients.
Conclusion
Natto is more than just a food item; it encapsulates a rich history, cultural significance, and an impressive nutritional profile. While it may challenge first-time tasters, its health benefits, versatility, and connection to Japanese tradition make it worthy of exploration. Next time you encounter natto, remember it’s not just food; it’s a superfood steeped in tradition and healthful promise. Whether enjoyed in its classic form over rice or innovatively incorporated into modern recipes, natto holds a unique spot in the culinary landscape of Japan and beyond.
What is Natto and how is it made?
Natto is a traditional Japanese food made from fermented soybeans. The fermentation process involves inoculating cooked soybeans with a specific bacterium called Bacillus subtilis. This fermentation typically takes about 24 hours, during which the beans develop a characteristic sticky texture and a strong, distinctive aroma. Natto is often enjoyed as a breakfast dish in Japan, served with rice, soy sauce, and sometimes green onions.
The texture and flavor of natto may not appeal to everyone initially, as it is quite different from most Western foods. However, it is regarded as a superfood due to its multiple health benefits. Natto is rich in protein, vitamins, and minerals, making it an excellent addition to a balanced diet. Additionally, the fermentation process enhances the bioavailability of nutrients, allowing for better absorption by the body.
What are the health benefits of consuming Natto?
Natto is packed with numerous health benefits, most notably its high levels of vitamin K2, which plays a crucial role in bone health and cardiovascular function. Vitamin K2 helps to regulate calcium in the body by directing calcium to the bones and teeth while preventing its deposition in the arteries. This may significantly reduce the risk of osteoporosis and heart disease, making natto a beneficial food for maintaining long-term health.
Another important health benefit of natto is its probiotic content. The fermentation process creates live bacteria that are good for gut health, which can improve digestion and enhance the immune system. The presence of these probiotics can also help balance intestinal flora, contributing to overall digestive wellness. Regular consumption of natto can, therefore, support both gut health and the immune system, making it a valuable addition to the diet.
How can Natto be incorporated into meals?
Incorporating natto into your meals can be both easy and delicious. The most traditional way to serve natto is atop a bowl of warm steamed rice, often paired with soy sauce, mustard, or green onions to enhance its flavor. This simple dish can be a comforting and healthy breakfast that fuels your day. Natto can also be included in sushi rolls, salads, or as part of a protein-rich snack.
For those seeking new recipes, natto can be blended into smoothies for an added nutrient boost, or stirred into miso soup for extra flavor and health benefits. Additionally, creative cooks might experiment by adding natto to omelets, pasta dishes, or integrating it into sauces and marinades. Its unique texture and taste can complement various cuisines, offering an exciting way to enjoy this superfood.
Is Natto suitable for everyone?
While natto offers numerous health benefits, it may not be suitable for everyone. Individuals who are taking blood-thinning medications should exercise caution when consuming natto due to its high vitamin K2 content, which can interfere with blood coagulation control. It’s essential for those on such medications to consult with their healthcare provider before adding natto to their diet regularly.
Additionally, people with soy allergies should avoid natto, as it is derived from fermented soybeans. Some individuals might also find the taste and texture off-putting, especially if they are not accustomed to fermented foods. However, those curious about trying natto can start with small amounts or incorporate it in recipes where its distinctive flavor can be balanced with other ingredients.
How does Natto taste and what is its texture like?
Natto has a unique flavor profile that can be challenging for newcomers. It has a strong, somewhat earthy taste with a slightly bitter undertone and a very pungent aroma, often compared to strong cheeses. The flavor can be likened to a combination of fermented food products, and for some, it may take time to acquire a taste for it.
The texture of natto is also unique; it is sticky and somewhat slimy due to the fermentation process that creates a substance called nattokinase. This stringy characteristic can be off-putting for some, but it adds to the eating experience for many who enjoy it. Combining natto with complementary ingredients like soy sauce, mustard, or condiments can help mitigate the intensity of its flavor and improve its palatability.
Can Natto be stored, and how long does it last?
Natto can be stored in the refrigerator, where it will generally last for about a week or so after being opened. If unopened, commercially produced natto can often be enjoyed up to a month past the indicated expiration date if it has been stored properly under refrigeration. It is important to check for any signs of spoilage, such as an off smell or mold, before consuming it.
For longer storage options, natto can be frozen. When freezing, it is best to separate it into portions to facilitate thawing only what you need. This way, it retains its uniqueness and beneficial properties while allowing you to enjoy it later. When freezing, natto can last for a few months, although its texture may change slightly upon thawing. However, this method ensures you can enjoy this superfood without the pressure of consuming it quickly.
Where can I buy Natto?
Natto can typically be found in Asian grocery stores or health food stores that carry a variety of international foods. Many Japanese markets also stock natto, and it is commonly sold in small plastic containers. Depending on region, you might have more availability in urban areas with a larger population of Japanese restaurants and communities.
In addition to physical stores, natto is available online through various retailers. It can be found with different brands, and some websites even offer organic or specialty types of natto. When purchasing online, pay attention to shipping methods and ensure that it is sent in a way that preserves its freshness since it is a perishable product.