Natto: Exploring Japan's Fermented Soybean Superfood

Hey guys! Ever heard of Natto? If you're exploring the fascinating world of Japanese cuisine, you're bound to stumble upon this unique dish. Natto, made from fermented soybeans, is a staple in many Japanese households, often eaten for breakfast. While it might not be the most visually appealing or aromatic food, its health benefits and distinct flavor profile have made it a food loved and sometimes loathed dish. In this article, we'll delve into everything you need to know about natto: what it is, its nutritional value, how it's made, and how to enjoy it.

What is Natto?

So, what exactly is natto? Simply put, natto is fermented soybeans. The fermentation process is what gives natto its characteristic strong smell, somewhat pungent flavor, and sticky, stringy texture. The fermentation is achieved by adding Bacillus subtilis (also called natto-kin) bacteria to boiled soybeans. This bacterium consumes sugars in the soybeans and produces the unique natto characteristics. This process not only changes the flavor and texture but also increases the nutritional value of the soybeans, making natto a nutritional powerhouse.

Natto has a long history in Japan, dating back centuries. The exact origins are debated, but one popular legend attributes its discovery to Minamoto no Yoshiie, a military commander, in the 11th century. According to the story, while his army was cooking soybeans for their horses, some were accidentally wrapped in rice straw. The straw contained Bacillus subtilis, leading to fermentation. When the soldiers opened the straw, they found the beans had transformed into what we now know as natto. They tasted it, found it palatable, and the rest is history! Whether legend or fact, natto has become deeply ingrained in Japanese food culture.

Traditionally, natto is made in small batches using rice straw, which naturally contains Bacillus subtilis. However, modern commercial production usually involves adding a purified culture of the bacteria to cooked soybeans in a controlled environment. This ensures consistency and prevents contamination. Despite the modern methods, the essence of natto remains the same: fermented soybeans packed with flavor and nutrients. Its cultural significance can't be overstated; it represents a connection to traditional Japanese culinary practices and is a testament to the resourcefulness of using fermentation to enhance food.

Nutritional Benefits of Natto

Let's talk about why natto is considered a superfood. The nutritional benefits of natto are truly impressive. It's packed with protein, fiber, vitamins, and minerals, making it an excellent addition to a healthy diet. One of the most notable nutrients in natto is vitamin K2, which plays a crucial role in bone health and blood clotting. Vitamin K2 helps direct calcium to the bones and teeth, where it's needed, rather than allowing it to accumulate in the arteries.

Natto is also rich in nattokinase, an enzyme produced during the fermentation process. Nattokinase is known for its potential cardiovascular benefits, including helping to dissolve blood clots and improve blood flow. Some studies suggest that nattokinase may help lower blood pressure and reduce the risk of heart disease. While more research is needed to fully understand its effects, the existing evidence is promising.

Moreover, natto is a good source of probiotics, the beneficial bacteria that support gut health. The fermentation process increases the number of these beneficial bacteria, which can help improve digestion, boost the immune system, and even enhance mental health. A healthy gut microbiome is essential for overall well-being, and natto can be a tasty way to support it.

In addition to these key nutrients, natto also contains iron, potassium, magnesium, and various antioxidants. Iron is vital for carrying oxygen in the blood, potassium helps regulate blood pressure, and magnesium is important for muscle and nerve function. Antioxidants protect the body against damage from free radicals, which can contribute to aging and various diseases. With such a wide range of nutrients, natto truly earns its reputation as a superfood. Whether you're looking to improve your bone health, support your cardiovascular system, or boost your gut health, natto has something to offer.

How Natto is Made

Curious about how this unique food is made? The process of making natto, while simple in principle, requires careful attention to detail. Traditionally, natto is made using rice straw, which naturally contains the Bacillus subtilis bacteria. However, modern commercial production typically uses a purified culture of the bacteria to ensure consistency and prevent contamination. Here’s a step-by-step look at how natto is made:

1. Soaking the Soybeans: The first step is to thoroughly wash and soak the soybeans in water for about 12 to 20 hours. This allows the beans to fully hydrate, which is essential for proper cooking and fermentation. The soaking time may vary depending on the type of soybeans used and the ambient temperature.
2. Cooking the Soybeans: Once the soybeans are fully soaked, they need to be cooked until they are soft but not mushy. Traditionally, the beans are steamed, but boiling is also common. Steaming helps retain more of the soybeans' nutrients and flavor. The cooking time typically ranges from 30 minutes to an hour, depending on the cooking method and the size of the soybeans.
3. Inoculation with Bacillus subtilis: After cooking, the soybeans are cooled slightly and then inoculated with Bacillus subtilis bacteria. In traditional methods, the bacteria are naturally present in rice straw. In modern production, a purified culture of the bacteria is mixed with water and then sprinkled or sprayed onto the cooked soybeans. It is important to ensure that the bacteria are evenly distributed for consistent fermentation.
4. Fermentation: The inoculated soybeans are then placed in a fermentation chamber where the temperature and humidity are carefully controlled. The ideal fermentation temperature is around 40°C (104°F). The beans are left to ferment for 14 to 24 hours. During this time, the Bacillus subtilis bacteria consume the sugars in the soybeans, producing the characteristic natto flavor, aroma, and sticky texture.
5. Aging (Optional): After fermentation, the natto can be aged in a refrigerator for up to a week. Aging allows the flavors to further develop and mellow out, resulting in a more complex and nuanced taste. Some producers believe that aging improves the overall quality of the natto.
6. Packaging: Finally, the natto is packaged in small containers, often with packets of soy sauce, mustard, and sometimes other flavorings like dried bonito flakes. The packaging helps to preserve the natto and prevent it from drying out.

The entire process, from soaking to packaging, requires attention to detail and precise control of temperature and humidity to ensure a consistent and high-quality product. While you can make natto at home, commercial production offers a level of consistency and safety that is hard to replicate in a home kitchen.

How to Enjoy Natto

Okay, so you've got your natto. Now what? For many, the taste and texture of natto can be an acquired one. But don't let that scare you! There are plenty of ways to enjoy natto and incorporate it into your diet. The most common way to eat natto is over a bowl of steamed rice, often for breakfast. Simply mix the natto vigorously until it becomes stringy and frothy, then add the included soy sauce and mustard. Mix well and pour over the rice. The warm rice complements the natto's flavor and texture perfectly.

But that's not the only way to enjoy natto! You can get creative and add natto to a variety of dishes. For example, natto can be added to miso soup for an extra boost of flavor and nutrition. It can also be mixed into okonomiyaki (a savory pancake) or used as a topping for cold tofu. Some people even enjoy natto in sushi rolls or as a filling for gyoza (dumplings).

When trying natto for the first time, it's helpful to start with small amounts and gradually increase your intake as you become more accustomed to the flavor and texture. Experiment with different toppings and seasonings to find what you like best. Some popular additions include chopped green onions, sesame oil, and a dash of chili flakes. You might be surprised at how versatile and delicious natto can be!

If you're still hesitant, try finding natto products that have been flavored or seasoned to make them more palatable. Some manufacturers offer natto with added flavors like seaweed or plum, which can help mask the strong taste and make it more approachable. Remember, trying new foods is all about experimentation, so don't be afraid to step outside your comfort zone and give natto a try. You might just discover a new favorite food!

Conclusion

Natto, with its unique flavor, texture, and impressive nutritional profile, is a fascinating and valuable addition to any diet. From its ancient origins to its modern-day popularity, natto has earned its place as a staple in Japanese cuisine. Whether you're drawn to its health benefits, intrigued by its history, or simply curious to try something new, natto offers a culinary experience like no other. So, the next time you're looking to expand your culinary horizons, give natto a try. You might just become a convert to this fermented soybean superfood!