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The Fascinating World of Natto: A Traditional Japanese Superfood

 

 

Introduction

Natto is a traditional Japanese food that has a unique place in the country’s culinary landscape. Known for its distinctive aroma, sticky texture, and strong flavor, natto is a fermented soybean dish that is often consumed for breakfast in Japan. Though it has been enjoyed for centuries, it remains a polarizing food—while many Japanese people swear by its health benefits, others find it challenging to appreciate. In this article, we will dive deep into the origins of natto, its production process, health benefits, cultural significance, and how it is enjoyed today.

 

 

What is Natto?

Natto is made by fermenting soybeans with a bacterium called Bacillus subtilis. The process results in a sticky, stringy texture that some describe as slimy. The beans themselves have a strong, pungent smell, which can be off-putting to those who are unfamiliar with it. The taste is often described as earthy, with a savory umami flavor that can vary depending on the specific preparation and fermentation time.

In Japan, natto is a staple breakfast food, commonly served over steamed rice and eaten with soy sauce, mustard, or green onions. It is also a key ingredient in various dishes, including sushi, rolls, and salads. While natto is widely popular in Japan, its unique characteristics make it a food that not everyone may enjoy right away.

 

 

The History and Origins of Natto

Natto’s origins can be traced back to ancient Japan, though the exact history of how it came to be is somewhat unclear. One theory suggests that natto was accidentally discovered during the Heian period (794-1185) when steamed soybeans were stored in straw containers, and naturally occurring Bacillus subtilis began fermenting the beans. Over time, the practice of intentionally fermenting soybeans became a staple food preparation in Japan.

Another version of the story credits the Japanese samurai with the discovery of natto. According to this legend, during battles, soldiers would store boiled soybeans wrapped in straw, and the fermentation process naturally began. The soldiers, who were looking for a nutritious and easy-to-store food source, quickly recognized the health benefits of this fermented soybean product.

Regardless of its origins, natto became a common food throughout Japan by the Edo period (1603-1868). It was particularly favored in rural areas due to its nutritional value and ability to be stored for extended periods.

 

 

How is Natto Made?

The process of making natto is relatively simple but requires careful attention to detail to ensure the correct fermentation and development of its unique texture and flavor.

 

1. Soybeans Preparation: The first step is to soak dried soybeans in water for an extended period (usually overnight) to soften them. This soaking helps the beans expand and prepare them for the fermentation process.
    

2. Steaming: After soaking, the soybeans are steamed until they are tender and cooked through. This steaming process is crucial for the proper texture of the final product.
    

3. Inoculation with Bacteria: The steamed soybeans are then mixed with Bacillus subtilis, the beneficial bacteria that will ferment the beans. This bacterium is typically cultured and added to the beans in a controlled environment to ensure a uniform fermentation process.
    

4. Fermentation: The inoculated soybeans are placed in a warm environment (around 40°C or 104°F) for 24-48 hours. During this time, the Bacillus subtilis bacteria break down the beans, resulting in the development of a sticky coating, characteristic of natto.
    

5. Aging: After fermentation, natto is allowed to age in a cooler environment for another 24 hours, which helps it to develop its full flavor.
    

The final result is a batch of natto with a unique stringy texture and a pungent odor, which, while unpleasant to some, is beloved by those who enjoy it.

 

 

Nutritional Value of Natto

Natto is considered a superfood due to its impressive nutritional profile. It is packed with protein, fiber, vitamins, and minerals, making it an excellent choice for those looking to improve their diet.

 

• Protein: Natto is an excellent source of plant-based protein, which makes it a popular food for vegetarians and vegans. The protein content helps build and repair tissues and supports various bodily functions.
   
• Vitamins and Minerals: Natto is rich in vitamins such as vitamin K2, which plays a key role in bone health and cardiovascular health. It also contains a good amount of iron, calcium, magnesium, and potassium, all of which are important for maintaining healthy bodily functions.
   
• Probiotics: As a fermented food, natto is an excellent source of probiotics, which promote gut health by supporting a healthy balance of beneficial bacteria in the digestive system. This can lead to improved digestion, immune function, and overall well-being.
   
• Isoflavones: Natto contains high levels of isoflavones, plant compounds that are similar to estrogen. Isoflavones are believed to have various health benefits, including reducing the risk of heart disease, improving bone health, and reducing symptoms of menopause.

 

 

Health Benefits of Natto

The consumption of natto is linked to several health benefits, many of which come from its probiotic content, rich nutrient profile, and the presence of natto-specific compounds such as nattokinase.

 

1. Improved Digestive Health: The probiotics in natto support gut health by promoting the growth of beneficial bacteria and inhibiting harmful bacteria. This can improve digestion, reduce bloating, and enhance overall gut function.
    
2. Heart Health: Nattokinase, an enzyme found in natto, is believed to help prevent blood clots and improve circulation. Some studies suggest that regular consumption of natto may help lower blood pressure and reduce the risk of heart disease.
    
3. Bone Health: The high levels of vitamin K2 in natto are important for bone health, as vitamin K2 helps in the regulation of calcium, directing it to bones and teeth while preventing it from accumulating in arteries.
    
4. Reduced Risk of Osteoporosis: The vitamin K2 in natto also helps to prevent the loss of bone mass, potentially reducing the risk of osteoporosis as people age.
    
5. Anti-Cancer Properties: Some studies suggest that the isoflavones and antioxidants found in natto may help reduce the risk of certain cancers, particularly hormone-related cancers such as breast and prostate cancer.
    
6. Boosted Immunity: Regular consumption of natto is believed to help strengthen the immune system, potentially reducing the risk of infections and promoting faster recovery from illness.

 

 

Cultural Significance of Natto in Japan

Natto holds a significant place in Japanese culture and cuisine. It is often regarded as a quintessential "Japanese" food, with deep-rooted ties to traditional health practices. Despite its polarizing qualities, it remains beloved by many who consider it a symbol of good health and longevity.

In Japan, natto is typically consumed for breakfast, often served with rice, raw egg, soy sauce, mustard, or green onions. It is sometimes mixed with other ingredients like tofu or used as a topping for sushi. There are also regional variations of natto, with different areas of Japan offering unique takes on the dish.

Natto has even found its way into modern Japanese convenience foods. It is now commonly found in convenience stores and supermarkets, where it is sold in small plastic containers, often with seasoning packets to enhance the flavor.

 

 

Is Natto Popular Outside Japan?

While natto is not as well-known outside of Japan, it has gained some popularity in other parts of the world, especially among those interested in healthy eating or fermented foods. In recent years, there has been a growing interest in fermented foods for their probiotic benefits, and natto has found a niche market in health-conscious communities worldwide.

In countries like the United States, the United Kingdom, and Australia, natto is becoming more available in specialty Asian grocery stores, and some people even incorporate it into fusion dishes such as sushi rolls, salads, and bowls.

 

 

Conclusion

Natto is a fascinating and nutritious food that has been enjoyed in Japan for centuries. While its strong flavor, aroma, and texture may not appeal to everyone, its health benefits are undeniable. Packed with protein, vitamins, minerals, and probiotics, natto is truly a superfood that can improve digestion, heart health, bone density, and more. Whether you love it or not, natto is an important part of Japanese culture and offers a glimpse into the country’s rich culinary history.

If you're looking to explore new foods and experience a part of Japanese tradition, trying natto may be an adventurous and healthful choice!