Natto - Fermented Soybeans

Natto  (fermented soybeans) is a traditional Japanese food made from soy, usually fermented by adding yeast from Bacillus subtilis var.natto. Natto is the most popular food in the eastern regions of Japan - Tohoku, Kanto and Hakkaido.

It is consumed as a breakfast with fish and miso soup. It is usually served with mustard karashi, soy sauce and Japanese onions. Natto has a strong taste and smell of ammonia, as well as a sticky texture that is difficult to get used to. Some people liken the smell of ammonia to a mixture of cheese and old socks. The texture looks like tough, thick and sticky beans, not very attractive. 

Preparation technology

Natto is prepared by soaking soybeans, followed by boiling them and adding to the mixture bacteria called Bacillus subtilis, then allowing them to ferment at 40 degrees for up to 24 hours. They are then refrigerated for 1 week to obtain the characteristic Natto stickiness.

Nutritional value

100 grams contain:

• 210 calories;
• 12.5 grams of carbohydrates;
• 11 grams of fat;
• 17 grams of protein;
• 5 grams of fiber.

Natto has a different nutritional value than raw soybeans. Loses vitamin A and some other vitamins and minerals in the cooking process. Natto has a lower calorie content than raw soybeans, as well as a lower sodium content, which is generally present in large quantities in many other soy products.

Natto does not contain cholesterol and is an excellent source of calcium, iron, protein, magnesium, vitamin B6, E, B2 and potassium. The Japanese consume it in combination with eggs, and eat it with rice. Natto is the richest natural source of vitamin K2, which helps blood clotting and is useful for maintaining bone health. The dish of fermented soybeans contains isoflavones, which promotes the balance of hormones and lecithin, regulating intestinal function, eliminates bacteria and a person recovers from fatigue. In addition, the product has a high content of enzymes, which prevents high blood pressure and eliminates blood clots.

Health benefits

Although Natto does not have an attractive appearance at first glance, it is full of many useful nutrients.

It is rich in protein, fiber, omega-3 fatty acids and a moderate amount of vitamin C. It is a great source of iron, manganese, magnesium, copper, zinc. potassium and calcium. Phosphorus and calcium are needed for tooth formation and bone structure, and magnesium, calcium and potassium help regulate blood pressure.

The fermentation process produces the enzyme natokinase, which promotes the body's ability to prevent blood clots from forming. Regular consumption of Natto reduces the chances of osteoporosis.

Natto is the richest source of vitamin K. Vitamin K2 is responsible for maintaining bone mineral density in postmenopausal women suffering from osteoporosis. Vitamin K is a group of several substances - vitamins K1 (phylloquinone), vitamin K2 (prenylmenakinone) and vitamin K3 (synthetic menadione). Vitamin K1 is found in plant foods, and green vegetables are the best source of this vitamin.

Vitamin K2 is produced by K1 and K3 through bacteria and other microorganisms. It can be produced in the human body through a transformation process involving K1 and K3. Vitamin K2 can be supplied to the body through the consumption of meat and other animal products. It is useful for maintaining heart health and helps prevent hardening of the arteries. Reduces the risk of neurological degeneration and kidney stones.

Fermentation makes the proteins in soy easily digestible. Therefore, Natto is suitable for people who have intestinal problems when consuming legumes. It does not cause gastrointestinal problems like soy because it contains the enzyme natokinase, which is created during the fermentation process. This enzyme is used for various medicinal purposes.

This Japanese dish is rich in probiotics. Bacillus subtilis is the bacterium that is added to soybeans and then allowed to ferment to produce Natto. In this process, enzymes are produced that are used to improve irritable bowel syndrome. Natto is also useful for preventing allergic disorders, treating gastrointestinal conditions, fighting cancer and boosting the red blood cell immune response.

Natto contributes to the healthy intestinal flora, which prevents the growth of harmful bacteria and enhances the production of natural antibodies. Probiotics reduce the risk of infection and help speed recovery during illness. A diet rich in probiotics reduces the need for antibiotics to recover from infection. Natto is rich in iron, vitamin C, selenium, zinc and copper, which play a vital role in immune function. Consumption of this dish prevents damage caused by free radicals.

The enzyme natokinase acts as a strong anti-inflammatory, anticoagulant and blood thinner. It is similar to aspirin and has no harmful side effects. Natokinase effectively destroys toxic amyloid fibrils associated with Alzheimer's disease.

100 grams of Natto provide 217 milligrams of calcium, which is 22% of the recommended daily intake, and 115 milligrams of magnesium, which is 29% of a person's daily requirement. Everyone knows that calcium is essential for maintaining healthy teeth and bones, and magnesium is needed for calcium absorption. These minerals are found in Natto, which is the perfect food for building healthy bones. Consumption of fermented soybeans protects the body from bone diseases such as osteoporosis, gout and arthritis.

Natto is an excellent food for vegans and vegetarians due to its high content of iron and protein, which are generally obtained in good quantities from meat and meat products. 100 grams of this Japanese dish provides 17.7 milligrams of protein, which includes all 8 essential amino acids or 35% of the recommended ancient protein intake. Iron in 100 grams of Natto is 8.6 milligrams or 48% of the body's needs for the day. Protein is important because it helps build cells and muscles in the human body, and iron transports oxygen to the lungs.

100 grams of Natto has 212 calories and 5 grams of fiber, which makes it an effective option for people who want to lose weight. The fat in 100 grams of natto is 11 grams, so one should not worry about gaining weight, as these are good fats that the body will use for energy.

Natto contains lecithin, lenolenic acid and fiber, which help purify the blood and improve digestion. This Japanese dish is rich in vitamin B14 (pyrroloquinoline quinone), which can be delivered through food and is needed to maintain beautiful and healthy skin. It also contains isoflavones and flavonoids that help fight breast cancer and cancer in general.

Contraindications

Natto is safe to eat in its pure form. However, you should be careful if you take it as a supplement, as its safety is not known when interacting with some medicines.

The high content of vitamin K2 in fermented soybeans can prevent blood thinners. Therefore, before you start taking it, consult your doctor.

It is not recommended to overdo the amount of this nutritious dish, as it still contains a fairly high percentage of protein. Eat each food in moderation to maintain a good balance.