Natto is a traditional Japanese superfood made from fermented soybeans that packs a nutritious punch in just 100 grams. With only 212 calories per serving, it's no wonder why many health enthusiasts are incorporating this food into their diets for its many benefits.
In addition to being low in calories, natto is high in protein, fiber, and several essential vitamins and minerals, such as vitamin K, calcium, iron, and magnesium. This makes it an ideal choice for those looking to boost their nutrition while still maintaining a balanced diet.
In this article, we'll explore the many benefits of natto, how to incorporate it into your meals, and even how to make your own at home.
The Nutritional Content of Natto
Natto is a nutrient-dense food, as it is high in protein, fiber, and many essential vitamins and minerals. In just 100 grams of natto, you can find:
- 212 calories
- 18 grams of protein
- 10 grams of fiber
- 333% of the recommended daily allowance of vitamin K
- 22% of the recommended daily allowance of calcium
- 26% of the recommended daily allowance of iron
- 18% of the recommended daily allowance of magnesium
These nutritional benefits make natto a standout superfood that can help support overall health and wellbeing.
Why You Should Include Natto in Your Diet
There are many reasons why you should consider adding natto to your diet. For starters, it is a great source of protein, fiber, and other essential nutrients. This can help you maintain a healthy weight and reduce the risk of chronic diseases, such as heart disease and obesity. Additionally, natto is rich in probiotics, which can help promote gut health and improve digestion. These probiotics can also help boost the immune system and reduce inflammation throughout the body. Other potential benefits of consuming natto regularly include improved bone health and a reduced risk of certain types of cancer. Overall, adding natto to your diet can help support your overall health and wellbeing in a number of ways.
How Natto Affects Your Body
When you consume natto, it can have a positive impact on your body in several ways. First, the probiotics in natto can help improve your gut health by balancing the levels of good and bad bacteria in your digestive system. This can help improve digestion, reduce bloating and gas, and even boost your mood and cognitive function. Natto is also rich in vitamin K, which plays a crucial role in bone health and blood clotting. Studies have shown that consuming natto regularly can help improve bone density and reduce the risk of fractures, especially in postmenopausal women. Additionally, the powerful antioxidants found in natto can help reduce inflammation throughout the body and support heart health by reducing the risk of heart disease and stroke. Overall, consuming natto can help support your body in a number of ways, from improved gut health to better bone density and heart health.
The Best Ways to Incorporate Natto Into Your Meals
There are many ways to incorporate natto into your meals, whether you're looking for a quick and easy snack or a healthy addition to your favorite recipe. Here are a few ideas to get you started:
- As a topping for rice or noodles
- Mixed into a stir-fry
- Added to a salad or sandwich
- As a dip for vegetables or crackers
- Combined with avocado for a healthy breakfast or snack
Experiment with different ways to incorporate natto into your meals to find the ones that work best for you and your taste preferences.
Natto's Health Benefits for Your Heart Health
Natto is rich in a compound called nattokinase, which has been shown to have a positive effect on heart health. This compound has been found to dissolve blood clots and improve blood flow, which can reduce the risk of heart attack and stroke. Additionally, the antioxidants in natto can help reduce inflammation throughout the body, which can reduce the risk of heart disease and other chronic health conditions. By consuming natto regularly, you can help support your heart health and reduce the risk of serious health problems down the line.
The Role of Natto in Gut Health
Natto is a rich source of probiotics, which are beneficial bacteria that help keep the gut healthy and functioning properly. These probiotics can help balance the levels of good and bad bacteria in the gut, which can improve digestion and reduce the risk of digestive issues such as bloating and constipation. In addition, studies have shown that consuming probiotics can have a positive impact on mental health and cognitive function. By promoting healthy gut flora, natto can help improve mood, reduce stress and anxiety, and even boost cognitive function. By incorporating natto into your diet, you can help support your gut health and overall wellbeing.
How to Make Your Own Natto at Home
Making your own natto at home is easier than you might think, and it's a great way to ensure that you're getting the freshest and most nutritious natto possible. Here's how to get started:
- Start with organic soybeans and cook them until they are soft.
- Inoculate the cooked soybeans with a natto starter culture (which can be found online or at health food stores).
- Place the inoculated soybeans in a warm, humid location (such as an oven with the light on) and let them ferment for 24-48 hours.
- Once the natto is fermented, place it in the refrigerator to stop the fermentation process.
By making your own natto at home, you can enjoy this nutritious and healthy food anytime you want.
The Potential Side-effects of Eating Natto
While natto is generally considered safe for most people to eat, there are a few potential side-effects you should be aware of. First, natto has a strong smell and flavor that can be off-putting to some people. Additionally, some people may experience digestive issues such as bloating, gas, or diarrhea after consuming natto. If you're new to eating natto, it's a good idea to start with a small amount and gradually increase your intake to see how your body responds. If you experience any adverse side-effects, it may be best to avoid natto or speak with a healthcare professional for advice.
Natto's Connection to Japanese Culture and Cuisine
Natto is a staple in Japanese cuisine and has been consumed for thousands of years. It is often eaten for breakfast or as a snack, and can be found in many Japanese households and restaurants. In addition to its culinary uses, natto has also played an important role in Japanese culture and folklore. It is said to have been discovered by accident in ancient times, when soybeans were left to ferment in rice straw. Since then, natto has become a symbol of Japanese tradition and culture, and is enjoyed by many people around the world for its unique taste and health benefits.
The Future of Natto Research and Development
As interest in healthy foods and probiotics continues to grow, it's likely that we'll see more research and development into the health benefits of natto in the coming years. With its unique combination of nutrients and probiotics, natto has the potential to become an even more popular and widely consumed food in the future. Researchers are also exploring ways to make natto more accessible to people around the world, by developing new varieties and flavor combinations that appeal to a wider range of palates. This could help make natto even more popular and available in grocery stores and restaurants worldwide. Overall, the future of natto looks bright, as more people discover its many health benefits and unique flavor profile.
Natto is a superfood that is packed with protein, fiber, and essential vitamins and minerals. By incorporating natto into your diet, you can help support your overall health and wellbeing in a number of ways.
5 Frequently Asked Questions About Natto
1. What is Natto?
Natto is a traditional Japanese food made from fermented soybeans. It has a distinct taste and texture, and is often served as a breakfast food in Japan.
2. Is Natto healthy?
Yes, Natto is considered to be a very healthy food. It is high in protein, fiber, and vitamins, and is also a good source of probiotics. Some studies have even suggested that eating Natto can help lower cholesterol levels and reduce the risk of heart disease.
3. What does Natto taste like?
Natto has a unique taste that some people love and others find unpleasant. It has a strong umami flavor that is often described as earthy or nutty. The texture is also quite unique - it is slimy and sticky, which can be off-putting for some people.
4. How do you eat Natto?
Natto is typically eaten at breakfast time in Japan, often served over steamed rice with a soy sauce-based sauce and toppings such as diced green onions or grated daikon radish. Some people also mix Natto with raw egg or mustard for added flavor.
5. Where can I buy Natto?
Natto is widely available in Japan, but can be more difficult to find in other countries. It may be available at some Japanese or Asian grocery stores, or can be ordered online from specialty food retailers. Alternatively, you can try making your own Natto at home using fermented soybean starter culture.