Simple Japanese Natto Recipe for Your Heart Health

Natto is a traditional Japanese superfood, known for its high nutrient value and health benefits. In this article, we’ll explore the different types of natto, natto’s nutritional value, and its benefits for heart health. We’ll also learn how to make natto at home.

 

What is natto?

Natto is a traditional Japanese food. It’s made by steaming or cooking soaked soybean seeds, inoculating them with bacteria, and letting them sit for a period.¹

The fermented soybeans give the dish a characteristic sticky texture and pungent aroma. Natto is often served at breakfast for a nutritious start to the day.

In Japanese homes, it’s often served with steamed rice and other ingredients like seaweed, chopped onions, and a small amount of condiment.¹

 

Types

There are different types of natto, depending on the size of the soybean. Common types include:

 

• Otsubu – natto made from larger soybeans and moderately sticky.
• Kotsobu – made from smaller soybeans and is more sticky than otsubu.
• Hikiwari – this natto is made from crushed soybeans and has a smoother texture.

 

In the United States, natto is available in Asian grocery stores, but you can also make it at home.

 

Nutrition facts

Natto contains many essential nutrients and bioactive compounds, including nattokinase, soybean isoflavones, vitamin K₂, and biogenic amines. A 100 g serving of natto provides:¹

Nutrient	Amount	Daily Value (DV)
Calories	211	10.5%
Protein	19 g	38%
Fat	11 g	16.5%
Carbohydrates	13 g	10%
Fiber	5.4 g	20%
Sugar	4.9 g	10%
Calcium	217 mg	2%
Iron	9 mg	50%
Potassium	729 mg	16%
Sodium	7 mg	<1%

 

Benefits for Heart Health

Natto has various therapeutic properties that may contribute to heart health. Soy protein, naturally present in natto, has been shown to reduce oxidative stress and inflammation by reducing the release of inflammatory cytokines and lowering the activity of proteins that drive inflammation.¹

In a study, mice with high cholesterol levels were fed natto. The researchers found that natto helped protect LDL cholesterol from oxidative damage and prevent it from becoming more dangerous to blood vessels.¹

Natto contains an enzyme called nattokinase that helps promote heart health by breaking down blood clots, improving blood flow, and reducing blood pressure.¹

Natto’s therapeutic benefits have also inspired the development of supplements, such as Plasmanex 1® made from the Bacillopeptidase F Proprietary Blend (BFPB). According to research, BFPB may help maintain normal blood flow by supporting the body’s natural balance between blood clot formation and clot breakdown.*

*These statements have not been evaluated by the FDA.

 

Who should avoid

Natto is generally considered safe for most people. However, people with soy allergies and those taking blood thinners should avoid natto because of its high vitamin K2 content.

 

Homemade Natto Recipe

 

Ingredients

2 cups dried soybeans

1 packet natto starter or 1–2 tablespoons store-bought natto

Water

 

Step 1: Soak the soybeans

·      Rinse the soybeans well.

·      Soak them in plenty of water for 12–24 hours (they should double in size).

 

Step 2: Cook the soybeans

·      Boil for 4–6 hours, or pressure cook for 40–45 minutes.

·      The beans should be very soft (you should be able to crush one easily with your fingers).

·      Drain well.

 

     Step 3: Add the natto culture

·      If using starter: dissolve it in 2–3 tablespoons of warm (not hot) boiled water.

·      If using store-bought natto: mix it directly with the warm beans.

·      Stir gently but thoroughly so all beans are coated.

·      Clean utensils are important to avoid unwanted bacteria.

 

Step 4: Ferment

·      Spread the beans in a shallow container.

·      Cover loosely with foil or a lid (airflow is important).

·      Keep at 40–45 °C (104–113 °F) for 20–24 hours.

·      You’ll know it’s working when you see sticky strings forming when you lift the beans.

 

Step 5: Chill and mature

·      Refrigerate for 24–48 hours before eating. This improves flavor and texture.

Add your favorite toppings and enjoy!

 

Key takeaways

If you’re looking for a nutritious recipe with added health benefits, natto could be worth trying. It can be enjoyed at breakfast or any time of day as a simple way to care for your health. That said, natto isn’t for everyone; people with soy allergies or certain health conditions should avoid it.

 

References

1-     Afzaal, Muhammad, et al. "Nutritional health perspective of natto: A critical review." Biochemistry Research International 2022.1 (2022): 5863887. Available: https://pmc.ncbi.nlm.nih.gov/articles/PMC9616652/