In the realm of traditional Japanese cuisine, natto stands out as a unique and nutritious delicacy. Made from fermented soybeans, this sticky, stringy and somewhat pungent dish has been a staple in Japan for centuries. Beyond its distinctive taste and texture, natto offers a plethora of health benefits that make it worthy of attention.
Why Is Natto Good for You?
Natto is a nutritional powerhouse, packed with essential vitamins and minerals that support overall well-being. One of its standout benefits is its high vitamin K2 content, which plays a crucial role in bone health by aiding calcium absorption and preventing bone loss. Regular consumption of natto has been linked to stronger bones and a reduced risk of osteoporosis.
The National Library of Medicine claims that natto possesses various therapeutic potentials and contains a range of essential nutrients and bioactive compounds, i.e., nattokinase, soybean isoflavone, γ-polyglutamic acid, vitamin K2 and biogenic amines.
Moreover, natto is abundant in probiotics, thanks to its fermentation process. These beneficial bacteria help maintain a healthy gut microbiome, enhance digestion and support the immune system. Natto also contains nattokinase, an enzyme that has been shown to support cardiovascular health by breaking down blood clots and promoting circulation.
For those following a high-protein diet, natto is an excellent plant-based protein source, delivering all nine essential amino acids. It also provides fiber, which supports digestive health and promotes satiety, making it a great addition to a balanced diet.
Natto has been theorized to have long-lasting health benefits that may extend life expectancy. According to Web MD, high natto consumption has been linked to the Japanese population’s longer average lifespans and lower chronic disease rates.
Can Natto Go Bad?
Like any fermented food, natto has a relatively long shelf life when stored properly. It typically lasts several weeks in the refrigerator, but there are signs to watch for when determining if it has gone bad.
- Changes in Smell: While natto has a naturally strong odor, an excessively sour or ammonia-like smell may indicate spoilage.
- Altered Texture: If the beans become excessively dry or lose their characteristic stringy consistency, they may no longer be fresh.
- Mold Growth: Visible mold, other than the naturally occurring white film from fermentation, is a sign that natto should not be consumed.
To extend the shelf life of natto, you can freeze it, which helps maintain its texture and nutritional integrity. When you’re ready to eat it, simply thaw it in the refrigerator for a few hours.
Are Natto Beans Good?
If you can get past its sticky texture and bold aroma, natto is one of the most beneficial foods you can add to your diet. The fermentation process not only enhances its nutritional value but also makes it easier to digest compared to non-fermented soybeans.
Additionally, natto is a sustainable protein source, making it an excellent choice for those looking to incorporate more plant-based proteins into their meals. It is a low-calorie, high-protein food that provides long-lasting energy, making it ideal for individuals focused on health and wellness.
How to Incorporate Natto into Your Diet
If you’re new to natto, easing into it with familiar flavors can make the experience more enjoyable. Here are a few ways to enjoy it:
- Classic Japanese Style: Serve natto over steamed rice with soy sauce, mustard and chopped green onions.
- Breakfast Boost: Add natto to scrambled eggs or mix it into an omelet for an extra dose of protein.
- Salads & Wraps: Use natto as a topping for salads or wrap it in seaweed for a nutrient-dense snack.
- Soups & Stir-fries: Incorporate natto into miso soup or a veggie stir-fry for added depth of flavor and nutrition.
While the taste and texture of natto may be an acquired preference, the health benefits far outweigh any initial hesitation. With time, many people grow to enjoy its distinct flavor and appreciate the impact it has on their well-being.
Should You Try Natto?
For those seeking better digestion, stronger bones, and improved heart health, natto is an excellent food choice. Its probiotic content supports gut health, while vitamin K2 and nattokinase contribute to long-term wellness. Whether you’re exploring Japanese cuisine or simply looking to add a superfood to your diet, natto deserves a spot on your plate.
However, if you have soy allergies or are taking blood-thinning medications, consult your healthcare provider before adding natto to your diet. The high vitamin K content may interact with certain medications.
Find a Provider
If you’re considering making dietary changes for optimal health, consult your provider to ensure natto is a good fit for your wellness journey. Your provider can guide you on how to incorporate natto food into your diet based on your unique health needs. Ready to take the next step? Find a Provider today!
