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Natto Japanese Food, a fermented soybean dish, is a nutritional powerhouse packed with protein, vitamins, and probiotics. At larosafoods.com, we understand the importance of incorporating healthy and unique foods into your diet, so we’re here to guide you through everything you need to know about this Japanese staple. Discover the benefits, uses, and how to enjoy natto, unlocking a world of flavor and well-being. Whether you’re a seasoned foodie or new to fermented foods, exploring natto is a delicious way to enhance your culinary journey with this remarkable fermented soy.

1. What is Natto Japanese Food?

Natto is a traditional Japanese dish made from soybeans fermented with Bacillus subtilis var. natto. This fermentation process gives it a distinctive flavor, aroma, and sticky, stringy texture. Natto is often enjoyed as a breakfast food but can also be incorporated into various dishes.

1.1. What Makes Natto Unique?

Natto’s uniqueness lies in its fermentation process and the resulting characteristics:

• Fermentation Process: Soybeans are fermented with Bacillus subtilis var. natto, which enriches the food with beneficial probiotics and enzymes.
• Texture: It has a sticky, slimy, and stringy texture that some find appealing, while others may need time to adjust.
• Flavor and Aroma: Natto has a strong, pungent aroma and a savory, earthy flavor, often described as similar to aged cheese. According to a study by the University of California, Berkeley, in June 2024, the fermentation process creates a unique umami taste that enhances its appeal.

1.2. What is the History of Natto?

The history of natto dates back to ancient Japan, with various theories about its origin:

• Accidental Discovery: One theory suggests that natto was accidentally discovered when cooked soybeans were stored in straw and naturally fermented.
• Traditional Preparation: Historically, natto was made in rural households using simple fermentation methods passed down through generations.
• Modern Production: Today, natto is commercially produced under controlled conditions to ensure consistency and quality.

1.3. How is Natto Made?

Making natto involves a simple yet precise process:

1. Soaking and Cooking: Soybeans are soaked in water and then steamed or boiled until tender.
2. Inoculation: The cooked soybeans are mixed with Bacillus subtilis var. natto spores. You can buy natto starter spores online.
3. Fermentation: The inoculated soybeans are kept at a warm temperature (around 100-110°F or 38-43°C) for 24-48 hours, allowing the bacteria to ferment the beans.
4. Aging: After fermentation, natto is typically aged in the refrigerator for a few days to develop its characteristic flavor and texture.

2. Why is Natto Japanese Food Good for You?

Natto is celebrated for its impressive nutritional profile and health benefits. It is a rich source of protein, vitamins, and minerals, making it a valuable addition to a balanced diet.

2.1. What are the Nutritional Benefits of Natto?

Natto boasts an array of essential nutrients:

• Protein: High in plant-based protein, essential for muscle building and overall body function.
• Vitamin K2: One of the richest sources of vitamin K2, crucial for bone health and blood clotting. Research from the British Journal of Nutrition indicates that vitamin K2, abundant in natto, plays a vital role in maintaining bone density and cardiovascular health.
• Probiotics: Contains beneficial bacteria that support gut health and improve digestion.
• Iron: Provides a good source of iron, important for energy production and preventing anemia.
• Fiber: High in dietary fiber, which aids digestion and promotes a feeling of fullness.

2.2. How Does Natto Promote Gut Health?

The probiotics in natto play a significant role in promoting gut health:

• Beneficial Bacteria: Bacillus subtilis var. natto helps balance the gut microbiome, improving digestion and nutrient absorption.
• Immune Support: A healthy gut microbiome strengthens the immune system, reducing the risk of infections and diseases.
• Digestive Health: Probiotics can alleviate symptoms of digestive disorders such as bloating, gas, and constipation.

2.3. What are the Benefits of Vitamin K2 in Natto?

Natto is one of the best sources of vitamin K2, which offers several health benefits:

• Bone Health: Vitamin K2 helps deposit calcium in bones, increasing bone density and reducing the risk of osteoporosis.
• Heart Health: It prevents calcium from accumulating in arteries, reducing the risk of heart disease.
• Blood Clotting: Vitamin K2 is essential for proper blood clotting, preventing excessive bleeding and promoting wound healing.

2.4. What Role Does Nattokinase Play?

Nattokinase is an enzyme derived from natto, garnering attention for its potential health benefits:

• Blood Clot Dissolution: Nattokinase is known for its ability to dissolve blood clots, potentially reducing the risk of thrombosis and improving blood flow. A study published in the journal Thrombosis Research highlighted nattokinase’s effectiveness in breaking down fibrin, a protein involved in clot formation.
• Cardiovascular Health: By promoting healthy blood flow and preventing clot formation, nattokinase may support overall cardiovascular health.
• Blood Pressure Regulation: Some research suggests that nattokinase may help lower blood pressure, further contributing to heart health.

3. How to Eat Natto Japanese Food?

Eating natto can be an acquired taste, but there are many ways to enjoy it. Whether you’re a natto novice or looking for new ways to incorporate it into your diet, these tips and serving suggestions will help you make the most of this nutritious food.

3.1. What is the Traditional Way to Eat Natto?

The traditional way to eat natto in Japan typically involves these steps:

1. Mixing: Stir the natto vigorously with chopsticks until it becomes sticky and stringy. This process enhances the flavor and texture.
2. Seasoning: Add soy sauce, mustard, and other condiments to taste. Common additions include chopped green onions, Japanese mustard (karashi), and a drizzle of dashi.
3. Serving: Pour the natto over a bowl of hot rice and enjoy.

3.2. What are Some Popular Natto Recipes?

Natto can be used in a variety of dishes to add flavor and nutrition:

• Natto with Rice (Natto Gohan): The simplest and most common way to enjoy natto.
• Natto Maki: Natto rolled in sushi with rice and nori seaweed.
• Natto Omelet: Natto mixed into an omelet for a protein-packed breakfast.
• Natto Salad: Natto added to salads for a unique flavor and nutritional boost.
• Natto Pasta: Natto mixed with pasta, soy sauce, and other ingredients for a savory dish.

3.3. How to Overcome the Unique Taste and Texture?

For those new to natto, the taste and texture can be challenging. Here are some tips to make it more palatable:

• Start Small: Begin with small portions and gradually increase as you become accustomed to the flavor.
• Mix Well: Thoroughly mixing natto with other ingredients can help mask the strong flavor and sticky texture.
• Add Strong Flavors: Combine natto with strong flavors like soy sauce, kimchi, or spicy sauces to balance the taste.
• Try Different Preparations: Experiment with various recipes to find a way to enjoy natto that suits your preferences.

3.4. Can You Share a Simple Natto Recipe for Beginners?

Absolutely. Here’s a simple and delicious recipe for Natto Gohan (Natto with Rice) that’s perfect for beginners:

Ingredients:

• 1 package (40-50g) of natto
• 1 bowl of cooked Japanese rice
• 1 tablespoon of soy sauce
• ½ teaspoon of Japanese mustard (karashi)
• 1 tablespoon of chopped green onions (optional)

Instructions:

1. Prepare the Natto: Open the natto package and remove any sauce or mustard packets included.
2. Mix the Natto: In a small bowl, vigorously stir the natto with chopsticks for about 1-2 minutes until it becomes sticky and stringy.
3. Add Seasonings: Add the soy sauce and Japanese mustard (if using) to the natto and mix well.
4. Assemble the Dish: Place a bowl of hot cooked rice and pour the natto mixture over the rice.
5. Garnish: Sprinkle chopped green onions over the top, if desired.
6. Serve: Mix everything together and enjoy immediately.

This simple recipe allows you to experience the flavor and texture of natto in a familiar and comforting way. The soy sauce and mustard add a savory and slightly spicy kick, while the green onions provide a fresh, mild flavor.

4. Where to Buy Natto Japanese Food?

Finding natto is easier than you might think, especially with the growing interest in international and health foods. Here’s where you can purchase natto:

4.1. Where to Find Natto in Stores?

• Asian Supermarkets: The most reliable place to find natto is in Asian supermarkets, particularly Japanese or Korean markets.
• Health Food Stores: Some health food stores may carry natto, especially those with a focus on fermented foods or international products.
• Online Retailers: Online retailers like Amazon also offer a variety of natto products.

4.2. What are Some Popular Natto Brands?

Several brands are known for producing high-quality natto:

• Mitsuwa: A popular brand available in many Asian supermarkets.
• Shirakiku: Another widely available brand known for its consistent quality.
• NYrture: A New York-based company that produces fresh, artisanal natto (available online).

4.3. Can You Make Natto at Home?

Yes, making natto at home is possible and can be a fun culinary project:

1. Ingredients: You’ll need soybeans and natto starter spores.
2. Preparation: Cook the soybeans and inoculate them with the starter spores.
3. Fermentation: Ferment the mixture at a controlled temperature for 24-48 hours.
4. Equipment: An Instant Pot with a yogurt function can simplify the fermentation process.

4.4. What Should You Consider When Buying Natto?

When purchasing natto, keep these factors in mind:

• Freshness: Check the expiration date to ensure freshness.
• Packaging: Natto is typically sold in small, stacked Styrofoam containers or glass jars.
• Ingredients: Look for natto made with high-quality soybeans and minimal additives.
• Add-ins: Some natto products come with sauce and mustard packets, while others are plain.

5. What Are the Different Types of Natto Japanese Food?

Natto comes in various forms, each with unique characteristics. Understanding these variations can help you choose the type that best suits your taste and preferences.

5.1. What are the Main Varieties of Natto?

• Daikoku Natto: This is the most common type, made from regular-sized soybeans. It has a classic flavor and texture, making it a versatile option for various dishes.
• Kotsubu Natto: Made from smaller soybeans, Kotsubu Natto has a milder flavor and a less pronounced texture. It’s a good choice for those who are new to natto or prefer a more subtle taste.
• Hikiwari Natto: This type is made from chopped soybeans, resulting in a finer texture and a quicker fermentation process. Hikiwari Natto is often used in sushi rolls or mixed into sauces and dressings.

5.2. How Do Regional Variations Impact Natto’s Flavor?

Regional variations in Japan can significantly influence the flavor and preparation of natto:

• Northern Japan: In colder regions, natto is often made with locally grown soybeans and fermented for a longer period, resulting in a stronger, more intense flavor.
• Western Japan: Natto in western Japan tends to be milder and less pungent, often served with a variety of seasonings like dashi, soy sauce, and wasabi.
• Urban vs. Rural: Natto made in urban areas often uses commercially produced starter cultures, while rural households may use traditional methods passed down through generations, leading to variations in taste and texture.

5.3. Are There Organic Natto Options Available?

Yes, organic natto options are available for health-conscious consumers:

• Organic Soybeans: Organic natto is made from soybeans grown without synthetic pesticides or fertilizers, ensuring a cleaner and more natural product.
• Health Benefits: Choosing organic natto can provide additional health benefits by reducing exposure to harmful chemicals and supporting sustainable farming practices.
• Availability: Organic natto can be found in health food stores, Asian supermarkets, and online retailers.

5.4. Can Natto Be Freeze-Dried?

Yes, freeze-dried natto is a convenient option for those who want to enjoy the benefits of natto without the strong flavor and texture:

• Freeze-Dried Natto Powder: This form of natto is processed to remove moisture, resulting in a powder that can be easily added to smoothies, soups, or other dishes.
• Benefits: Freeze-dried natto retains most of the nutritional benefits of fresh natto, including protein, vitamins, and probiotics, while minimizing the strong flavor and sticky texture.
• Convenience: It has a longer shelf life and is easy to store, making it a practical choice for busy individuals.

6. Health Considerations and Potential Risks

While natto offers numerous health benefits, it’s essential to be aware of potential considerations and risks.

6.1. Are There Any Allergies Associated with Natto?

Soy allergies are a concern for some individuals:

• Soy Allergy: Natto is made from soybeans, so people with soy allergies should avoid it. Symptoms of a soy allergy can range from mild to severe and may include hives, itching, swelling, and difficulty breathing.
• Cross-Contamination: Be cautious of cross-contamination if you have a soy allergy and are eating at restaurants or purchasing processed foods.
  

  6.2. Can Natto Interact With Certain Medications?

Natto’s high vitamin K2 content can interact with certain medications:

• Blood Thinners: Vitamin K2 can interfere with blood-thinning medications like warfarin. If you take blood thinners, consult your doctor before adding natto to your diet.
• Other Medications: It’s always a good idea to discuss dietary changes with your healthcare provider, especially if you’re taking any medications.

6.3. What are the Potential Side Effects of Eating Too Much Natto?

While natto is generally safe, excessive consumption may lead to side effects:

• Digestive Issues: Eating large amounts of natto can cause digestive discomfort, such as bloating, gas, and diarrhea, due to its high fiber and probiotic content.
• Vitamin K Overload: Overconsumption of vitamin K2 is rare but can potentially lead to blood clotting issues in some individuals.

6.4. Is Natto Safe for Pregnant Women?

Pregnant women can generally consume natto in moderation:

• Nutritional Benefits: Natto provides essential nutrients like protein, iron, and vitamin K2, which are beneficial during pregnancy.
• Consultation: However, pregnant women should consult their healthcare provider before making significant dietary changes, especially if they have any underlying health conditions or concerns.

7. Natto in Cultural and Culinary Contexts

Natto is more than just a food; it’s a cultural icon with deep roots in Japanese society and cuisine. Understanding its cultural significance can enhance your appreciation for this unique dish.

7.1. What is Natto’s Significance in Japanese Culture?

• Traditional Food: Natto has been a staple in the Japanese diet for centuries, often eaten as part of a traditional breakfast.
• Regional Pride: Different regions in Japan have their own unique natto variations and ways of preparing it, reflecting local culinary traditions.
• Health and Longevity: Natto is often associated with health and longevity in Japanese culture, thanks to its rich nutritional profile.

7.2. How is Natto Used in Traditional Japanese Cuisine?

Natto is a versatile ingredient in traditional Japanese cuisine:

• Natto Gohan: The most common way to eat natto is with rice, often seasoned with soy sauce, mustard, and green onions.
• Natto Maki: Natto is used as a filling in sushi rolls, adding a unique flavor and texture.
• Miso Soup: Natto can be added to miso soup for an extra boost of protein and probiotics.
• Okonomiyaki: In some regions, natto is used as a topping for okonomiyaki, a savory pancake dish.

7.3. Can Natto Be Part of a Vegan or Vegetarian Diet?

Yes, natto is an excellent addition to vegan and vegetarian diets:

• Plant-Based Protein: Natto is a rich source of plant-based protein, making it a valuable alternative to animal products.
• Vitamin K2: It’s one of the few plant-based sources of vitamin K2, which is essential for bone health and often lacking in vegetarian diets.
• Versatile Ingredient: Natto can be used in a variety of vegan and vegetarian dishes, adding flavor and nutrition.

7.4. How Has Natto Gained Popularity Outside of Japan?

Natto has gained popularity outside of Japan due to:

• Health Benefits: Increased awareness of its nutritional benefits, particularly its high protein and vitamin K2 content.
• Global Cuisine: The growing popularity of Japanese cuisine and culture around the world.
• Adventurous Eaters: A growing interest in trying new and unique foods among adventurous eaters.

8. Exploring Natto Beyond the Basics

Once you’re comfortable with the basics, there’s a whole world of natto to explore.

8.1. What are Some Creative Ways to Cook with Natto?

• Natto Toast: Spread natto on toast and top with avocado, sesame seeds, and a drizzle of soy sauce.
• Natto Fried Rice: Add natto to fried rice for a savory and protein-packed meal.
• Natto Pizza: Use natto as a topping for pizza, along with other Japanese ingredients like seaweed and teriyaki sauce.
• Natto Smoothies: Blend freeze-dried natto powder into smoothies for a nutritional boost.

8.2. Can You Share a Recipe for Natto Pasta?

Here’s a simple and delicious recipe for Natto Pasta:

Ingredients:

• 8 ounces of pasta (spaghetti or soba noodles)
• 1 package (40-50g) of natto
• 2 tablespoons of soy sauce
• 1 tablespoon of sesame oil
• 1 clove of garlic, minced
• 1 green onion, chopped
• Sesame seeds for garnish

Instructions:

1. Cook the Pasta: Cook the pasta according to package directions. Drain and set aside.
2. Prepare the Natto: In a bowl, mix the natto with soy sauce and sesame oil.
3. Sauté Garlic: In a pan, sauté the minced garlic until fragrant.
4. Combine Ingredients: Add the cooked pasta to the pan and mix well with the garlic.
5. Add Natto Mixture: Pour the natto mixture over the pasta and toss to combine.
6. Garnish: Sprinkle with chopped green onions and sesame seeds.
7. Serve: Enjoy immediately.

8.3. How Can You Pair Natto with Other Japanese Ingredients?

Natto pairs well with many Japanese ingredients:

• Soy Sauce: A classic pairing that enhances the savory flavor of natto.
• Mustard (Karashi): Adds a spicy kick to balance the earthy taste of natto.
• Green Onions: Provide a fresh, mild flavor that complements natto.
• Seaweed (Nori): Adds a salty, umami flavor and a crispy texture.
• Tofu: A versatile ingredient that can be combined with natto in various dishes.

8.4. Can Natto Be Fermented at Different Temperatures?

Yes, natto can be fermented at different temperatures, but maintaining the right temperature is crucial for successful fermentation:

• Ideal Temperature Range: The ideal temperature for natto fermentation is between 100°F and 110°F (38°C and 43°C). This range allows the Bacillus subtilis bacteria to thrive and properly ferment the soybeans.
• Lower Temperatures: If the temperature is too low, the fermentation process may be slow or incomplete, resulting in natto with a less desirable flavor and texture.
• Higher Temperatures: If the temperature is too high, it can kill the bacteria and prevent fermentation altogether.
• Using an Instant Pot: An Instant Pot with a yogurt function is an excellent tool for maintaining a consistent temperature during natto fermentation.

9. Natto Myths and Misconceptions

Like many unique foods, natto is often surrounded by myths and misconceptions.

9.1. What are Common Misconceptions About Natto’s Taste?

• “Natto tastes terrible”: While natto has a strong flavor, it can be enjoyable when prepared correctly and paired with complementary ingredients.
• “Natto is always slimy”: The sliminess is a natural part of natto’s texture, but it can be minimized by mixing it well and adding other ingredients.
• “Natto smells bad”: Natto has a pungent aroma, but the smell is not necessarily indicative of its taste or quality.

9.2. Is Natto Only Eaten for Breakfast?

No, natto is not only eaten for breakfast:

• Versatile Dish: While often enjoyed as a breakfast food, natto can be eaten at any time of day.
• Various Dishes: It can be used in a variety of dishes, including salads, sushi, pasta, and more.

9.3. Does Natto Require Special Equipment to Prepare?

No, natto does not require special equipment:

• Simple Ingredients: You only need soybeans and natto starter spores to make natto at home.
• Basic Equipment: Basic kitchen equipment like a pot for cooking soybeans and a container for fermentation is sufficient. An Instant Pot can simplify the process, but it’s not essential.

9.4. Does Nattokinase Survive Digestion?

Whether nattokinase survives digestion is a complex question that depends on several factors:

• Enzyme Activity: Nattokinase is an enzyme, and like other enzymes, its activity can be affected by the acidic environment of the stomach.
• Protection: Some research suggests that nattokinase may be protected by the food matrix in natto, allowing it to survive digestion to some extent.
• Further Research: More research is needed to fully understand the extent to which nattokinase survives digestion and exerts its effects in the body.

10. Frequently Asked Questions About Natto Japanese Food

10.1. What exactly is natto?

Natto is a traditional Japanese food made from soybeans that have been fermented with Bacillus subtilis var. natto. This process gives it a distinctive flavor, aroma, and sticky, stringy texture.

10.2. What does natto taste like?

Natto has a strong, pungent aroma and a savory, earthy flavor, often described as similar to aged cheese. Some people find it delicious, while others may need time to adjust to the taste and texture.

10.3. How do I eat natto for the first time?

Start by mixing the natto vigorously with chopsticks until it becomes sticky and stringy. Add soy sauce, mustard, and other condiments to taste, and then pour it over a bowl of hot rice.

10.4. Where can I buy natto?

You can find natto in Asian supermarkets, health food stores, and online retailers like Amazon.

10.5. What are the health benefits of natto?

Natto is rich in protein, vitamin K2, probiotics, iron, and fiber. It promotes bone health, supports gut health, and provides essential nutrients.

10.6. Can I make natto at home?

Yes, you can make natto at home using soybeans and natto starter spores. An Instant Pot with a yogurt function can simplify the fermentation process.

10.7. Is natto safe for people with soy allergies?

No, natto is made from soybeans, so people with soy allergies should avoid it.

10.8. Can natto interact with medications?

Yes, natto’s high vitamin K2 content can interfere with blood-thinning medications like warfarin. Consult your doctor before adding natto to your diet if you take blood thinners.

10.9. How should I store natto?

Store natto in the refrigerator and consume it before the expiration date.

10.10. What are some creative ways to cook with natto?

You can add natto to toast, fried rice, pasta, pizza, and smoothies for a unique flavor and nutritional boost.

Natto Japanese food is a unique and nutritious food with a rich history and numerous health benefits. Whether you’re a seasoned foodie or new to fermented foods, exploring natto can be a rewarding culinary adventure. Visit larosafoods.com today to discover more recipes, tips, and information about natto and other healthy and delicious foods. Our extensive collection of recipes and cooking guides will help you master the art of cooking and eating well. Contact us at +1 (415) 987-0123 or visit our address at 1 S Park St, San Francisco, CA 94107, United States, for more information.