When it comes to longevity, Japan is arguably one of the best sources of inspiration—the island of Okinawa is a Blue Zone (aka a region where people live abnormally long and healthy, happy lives), after all. But it’s not just Okinawa that we should be looking to—the country ranks in the top five for life expectancy. As you might expect, diet is a large reason why. In eastern regions of Japan, for example, the traditional breakfast food natto is known to support everything from gut and bone health to cardiovascular function and immunity. If you’re looking to give it a try, here’s everything you need to know.
What is natto?
Legend has it that a Samurai warrior, Minamoto no Yoshiie, and his army accidentally created natto after wrapping their rice and boiled soybeans in straw, which contained a bacteria that caused fermentation. In modern times, the dish is made when soybeans fermented with Bacillus subtilis bacteria, and it’s typically served over rice. It’s known for its sticky, stringy texture, as well as its umami (think savory) flavor, bitter aftertaste, and pungent odor.
According to the USDA, 100 g of natto contains an impressive 19.4 g of protein (equivalent to about three eggs!), 5.4 g of fiber, 11 g of fat, 729 mg of potassium (more than a medium banana), and 217 mg of calcium.
All the health benefits of eating natto
Natto is a probiotic, meaning it contains bacteria that are beneficial for your gut. These bacteria help maintain a balanced microbiome, promote proper digestion, and fight harmful bacteria. Plus, since the majority of your immune cells reside in your gut, natto can also help support a healthy immune system.
It’s an excellent source of vitamin K, too, which is important for bone health and blood clotting, according to the National Institutes of Health. A 2020 study published in the Journal of Nutrition found that “habitual natto intake may be associated with a reduced risk of osteoporotic fractures…in Japanese postmenopausal women,” thanks in part to the presence of vitamin K.
A 2022 scientific review also found that natto is beneficial for cardiovascular health, as the majority of fats in it are polyunsaturated (aka good), which “can decrease cholesterol and may reduce the risk of heart disease and stroke.”
What does natto taste like?
Natto is known for its strong, bitter taste. It’s often paired with rice and other seasonings and toppings, including kimchi, chives, sesame oil, chopped spring onions, raw egg yolk, mustard, seaweed flakes, or avocado.
Another way to enjoy natto is to add it to a homemade sushi roll or to mix it with rice, vegetables, barley, millet, or quinoa. Natto can also be added to a bowl of miso soup or used as a topping on Japanese noodle dishes, like udon.
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