Natto is a fermented soybean food native to Japan that is considered by most to be an acquired taste, but the health benefits of natto are well worth trying! Produced in a special fermentation process, it is sticky in texture, highly aromatic and has a distinctive flavor.
Although it’s an acquired taste, natto delivers many health benefits, such as promoting heart health, aiding in gut health, and even increasing bone density.
So what makes natto a superfood? Let’s discuss what are the benefits of natto, what natto does for the body and why it should be included in your diet.
What is Natto?
Natto is a traditional Japanese food made from fermented soybeans and is renowned for being sticky, smelly, and has a bizarre taste. Natto is high in probiotics, vitamin K2, and nattokinase, providing numerous health benefits, including heart, bone, and intestinal health. Although it has an acquired taste, it is considered a superfood due to its high nutrient content.
Nutritional Facts of Natto
Natto is a very nutritious food, and it is an excellent option for a healthy diet. Here is the nutritional fact that makes Natto an extremely healthy food option:
Macronutrients
A 100-gram serving of Natto would typically include:
Calories: 211
Protein: 19.4 grams
Fat: 11 grams
- Saturated fat: 1.6 g
- Polyunsaturated fat: 6.2 g
- Monounsaturated fat: 2.4 g
Carbohydrates: 12.7 grams
- Fiber: 5.4 grams
- Sugars: 4.9 grams
Vitamins and Minerals
Natto is a good source of several important nutrients, such as:
Calcium: 217 mg
Iron: 8.6 mg
Magnesium: 115 mg
Manganese: 1.53 mg
Vitamin K: 23.1 mg
Potassium: 729 mg
Vitamin C: 13 mg
Zinc: 3.03 mg
Copper: 0.667 mg
10 Amazing Health Benefits of Natto Beans
Natto is not only loved because of its strange taste and consistency but also for its impressive set of health benefits. Here are 10 amazing advantages of incorporating natto into your diet:
1. Nutrient Profile
Natto is a rich source of great nutrients like protein, vitamins, and minerals. One serving is a very good source of iron, magnesium, calcium, and potassium vital to good health.
2. Rich in Vitamin K2
Is uniquely rich in vitamin K2, which is involved in bone health through the promotion of calcium absorption. Also the inhibition of arterial calcification, thus helping cardiovascular health.
3. Contains Nattokinase Enzyme
There is an enzyme called Nattokinase, which is produced by fermentation and has been found to increase circulation, break down blood clots, and prevent heart disease.
4. Supports Digestive Health
As a fermented food, natto is rich in probiotics in the form of Bacillus subtilis with a predisposition to promote the favor of gut microbiome in health, digestion, and immune system development.
5. Increases Bone Density
The combination of vitamin K2 and calcium in natto assists in creating denser bones and even reverses the process of osteoporosis, especially in postmenopausal women.
6. May Lower Blood Pressure
Research has proven that nattokinase in natto can lower the levels of blood pressure. Thus, hypertension is decreased.
7. Boosts Immune Function
The probiotics and other bioactive compounds found in natto enhance the body’s natural immunity, which can reduce the incidence of infections and improve immune health.
8. Aids in Weight Management
Its fiber and protein content keeps you full for hours, naturally suppressing hunger and reducing snacking. By maintaining a balanced diet, you will be able to lose weight and maintain general wellness.
9. Benefits Heart Health
Natto contains a dense amount of nattokinase, vitamin K2, and other bioactive nutrients that benefit the cardiovascular system. This nutrient helps control blood pressure, inhibit arterial plaque formation, and improve cardiovascular health over the long term.
10. May Have Anti-Inflammatory Effects
Researchers have found that Natto’s isoflavones and other components possess anti-inflammatory properties, thereby preventing chronic inflammation.
Natto Benefits for Men
Natto benefits various aspects of men’s health, from cardiovascular health to muscle maintenance. The following are some of the most significant questions about natto’s benefits for men:
Is Natto Good for Muscle Growth?
The good news is that Natto is an excellent muscle-building food. There are plenty of essential amino acids available in plant protein, making it an excellent source of muscle building and repair. For men who exercise or strength train regularly, natto can be used for recovery by giving the body the building blocks to repair muscle.
Does Natto Help with Testosterone Levels?
While Natto is not a direct testosterone booster, it does have isoflavone phytoestrogens with a balancing action on hormones. In men, these compounds can modulate the levels of estrogen, offering a balance of hormones for general male health, including energy and muscle mass.
Benefits of Natto for Women
Why do females eat natto? Because it offers numerous health advantages that are particularly beneficial for women. It keeps everything from hormonal balance to healthy skin in proper condition. Below, I will address some of the best questions regarding the benefit of natto to women:
Is Natto High in Estrogen?
Natto isn’t necessarily full of estrogen but does contain isoflavones (plant constituents) that bring the estrogenic effect on the body. Phytoestrogens could possibly be particularly helpful for women in their change years, such as menopause.
Is Natto Good for Skin?
A skin benefit of natto is its antibacterial properties. Because of the high concentration of vitamin K2 in it, it reduces wrinkles, keeping the skin smoother and younger-looking. Additionally, vitamin K2 stimulates collagen production and tightens and smooths the skin.
Natto’s probiotics also promote digestion, which is closely related to its ability to promote a healthy, glowing complexion. As a result of digestive harmony, skin appears healthier and more radiant because inflammation is reduced.
Benefits of Eating Natto Daily
Can Natto be eaten every day? Yes, including natto in your daily diet has numerous health benefits, especially for digestion, metabolism, and cardiovascular health. The fermented soybean dish is rich in probiotics, including Bacillus subtilis, which promote gut health, aid digestion, and reduce bloating.
The fiber in natto controls weight and the nutrients of manganese and iron contribute to energy generation and red blood cell development. Nattokinase in natto also boosts blood flow, which keeps the heart healthy.
Recommended Serving Size
The suggested serving size of natto is 50 to 57 grams or a quarter cup. In one serving of natto, there is a sufficient amount of protein, fiber, and nutrients.
Including Natto in Meals
Natto is an excellent ingredient for a wide range of dishes due to its unique flavor and texture.
- For breakfast, top steamed rice with Natto, mustard, soy sauce, and scallions.
- For lunch, you can add natto to sushi rolls, salads, or noodle dishes like udon or ramen.
- For dinner, put natto on the bread and mix with miso soup.
Those who are unfamiliar with natto should start with small amounts to adjust to its unique taste and consistency.
Potential Side Effects of Eating Natto
Although natto is a very healthy food, it can cause some side effects, especially in some individuals. This is what you need to know:
Who Should Avoid Natto?
- Soy Allergy
Individuals with a soy allergy should not consume Natto because it is made from fermented soybeans. Symptoms of an allergic reaction may manifest as shortness of breath, hives, and swelling of the lips or tongue.
- Blood-Thinning Medications
People on blood thinners like warfarin (Coumadin) should first consult a doctor before consuming natto because it contains high vitamin K2, which can neutralize the effect of such drugs.
- Gastrointestinal Sensitivity
Fermented foods like natto can potentially cause gastrointestinal discomfort like bloating, gas, or diarrhea in individuals who are not used to eating foods that are rich in fiber.
- Pregnant or Breastfeeding Women
Although natto is not harmful to most, pregnant or breastfeeding women need to be careful with soy isoflavones, as they may possess hormonal effects. It’s always best to consult a doctor before introducing large quantities of natto into the diet.
- Medication Interactions
Due to its soy isoflavones, Natto may interact with certain drugs, such as tamoxifen (Soltamox) and levodopa (Rytary), for which you are advised to always ask your doctor if you are taking medication that changes hormone levels or nutrient absorption.
- Excessive Intake
Excessive consumption of Natto will result in weight gain due to its high fat and calorie content. It must be taken in moderation so that the individual can enjoy the health benefits of natto without disturbing the equilibrium of the diet.
Final Thoughts
Nutritional benefits of natto range from strengthening bones to improving gut health. Although it’s not part of our Negi & Nori menu, its nutritional value is similar to our healthy and delicious ramen and sushi.
Take a look at our menu and observe for yourself how Japanese food can be healthy and tasty. Come visit us and let us treat you to the real dining experience that brings about well-being as well as happiness.
Frequently Asked Questions
What Does Natto Taste Like?
Natto boasts a strong, pungent flavor with earthy, slightly bitter undertones. Although it is typically consumed with rice or seasonings like soy sauce to balance out the flavor, its slimy, glue-like texture is not appealing to all.
Is Natto Good for Weight Loss?
Yes, natto contributes to weight loss since it contains a high level of protein and fiber that trigger satiety and lower the total calorie intake. Additionally, since it is probiotic in nature, it preserves the health of the gut, which also helps in weight management with consumption in the form of a balanced diet.
Is It Safe to Eat Over-Fermented Natto?
It is not recommended to eat over fermented natto. While it will probably be safe, it will have a too-strong taste and a spoiled texture. It should be eaten during its optimal time of fermentation for the best taste and nutritional qualities.
Can Natto Go Bad in The Fridge?
Natto can spoil even if refrigerated. While proper storage extends its shelf life, signs like a strong ammonia-like smell, mold growth, or significant texture changes indicate it is no longer safe to eat. Make sure you check the expiration date on every product.
How Long Does It Take to Make Natto?
In order to make natto, fermentation takes between 24 and 48 hours. In this process, Bacillus subtilis bacteria break down the soybeans, producing the signature sticky texture and pungent aroma. It requires careful monitoring of the temperature during the process.
