Introduction:
Natto, a modern superfood that has been gaining popularity worldwide, is the fermented form of soybeans. Known for its unique taste and aroma, fermented soybeans, or natto, are often enjoyed as a breakfast delicacy in various countries. With a sticky brown texture and a pungent cheese-like smell, natto offers a blend of earthy, nutty, and slightly bitter flavors. While Japan remains the primary consumer of this food, natto has seen a surge in demand in global markets, including the United States, over the past decade, positioning it as a superfood choice for health-conscious individuals.
What Are the Nutritional Benefits of Natto?
Studies are further ongoing about the impact of fermented soybeans or natto on general health and well-being.
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If an individual consumes a single cup of natto, they would obtain around 0.01 ounces of naturally occurring sugar. These sugars are not a cause for concern as they are derived naturally and are considered wholesome sugars. They are different from the added sugars found in processed and unhealthy foods. The natural sugar obtained from natto offers the body the necessary endurance and energy to carry out daily activities. Nutrition experts confirm that this natural sugar does not lead to any significant spikes in blood sugar levels for individuals.
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Consuming a single cup of natto can provide approximately 0.01 ounces of carbohydrates, which can significantly enhance physical stamina and endurance due to its high dietary fiber content. The USDA (United States Department of Agriculture) advises young adults and adults to consume at least 0.06 ounces of fiber daily. Regular consumption of fiber through diet offers various health benefits, such as promoting better digestion and gut health, as well as reducing the risk of chronic diseases like type 2 diabetes, obesity, cardiovascular diseases, and certain cancers.
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The glycemic load (GI) of natto is medium and estimated to be at a value of nine when one cup is approximately consumed. If natto is consumed with any form of rice that has a higher glycemic index usually, then it can be capable of altering its quotient. For prediabetics or diabetics, natto consumption however can be beneficial.
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Natto offers more than 0.04 ounces of fat per one-cup serving. While this amount may appear high, it is important to note that the majority of this fat is polyunsaturated, which is beneficial for heart health as it can lower levels of bad cholesterol, specifically low-density lipoprotein (LDL) cholesterol, and reduce the risk of heart disease or stroke in the long run. Additionally, Natto contains approximately 0.008 ounces of monounsaturated fat, which is also considered to be good for the body.
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Natto is considered to be a proteinaceous or rather high plant-based -protein with a full cup consumption yielding a whopping 0.07 ounces of protein. Be it in keto diets or in diets suited to enhance muscle protein synthesis - as for bodybuilders, fitness enthusiasts athletes, and more, natto can be an excellent food or add to the regular diet for these individuals.
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Natto packs in a punch of several essential micronutrients with a single serving of natto yielding mainly around 0.00004 ounces of manganese, an estimated 134 percent of the daily recommended intake of manganese needed. Manganese is mainly responsible for boosting enzymatic functions in the body apart from the important role it plays in both blood clotting and boosting the body’s metabolism.
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Based on the information provided by the National Institutes of Health, it is recommended that adult women consume approximately 0.000001 ounces of vitamin K daily, while men should aim for the same amount. This is important for maintaining healthy blood and bone metabolism. Interestingly, a single cup serving of natto can provide a significant amount of vitamin K, supplying over 0.000001 ounces of this essential nutrient required by the body.
What Are the Health Benefits of Natto?
Natto is fermented usually with specific Bacillus subtilis bacterial strains that are known to improve the human gut microbiome and also provide probiotic health benefits. Hence, consuming natto regularly can be beneficial for gastrointestinal health. Nattokinase is the main enzyme produced in natto as a result of the fermentation process in soybeans. This enzyme not only functions as a blood thinner, but it can also assist in the prevention of arterial plaques, thereby exerting a potent cardioprotective effect. Many research studies have indicated that regular consumption of natto can not only regularize blood pressure and lower bad cholesterol levels. Also, because of its cardioprotective plaque preventive effect, it would promote both cardiovascular health and longevity in Individuals.
How to Incorporate Natto in Foods?
One can experiment with natto by adding it to starters, rice meals, soups, salads, or a combination with sauteed veggies or fries. One can pair them with a multigrain toast for a satisfying breakfast. One can experiment with a natto egg toast as well with some side veggies that can count as a proteinaceous breakfast recipe. Natto can be stored almost for months together after purchasing it in an airtight container. But if any stink or smell or white dots is observed in natto, then it is contaminated and should be disposed of.
What Are the Possible Allergic Reactions?
As soy is one of the eight common food allergens in the world, natto allergies would also be common to soy-allergic individuals or individuals with food sensitivity reactions. If someone is taking any specific blood-related medication or facing any allergy or food reaction post-natal consumption, immediately consult an allergist or healthcare provider for immediate evaluation.
Conclusion:
Natto is derived from the fermentation of soybeans. It is added to breakfasts, meals, and veggies. Natto is worthy to be called one of the modern-day superfoods because of its cardioprotective and digestive benefits. As soy is a good source of both vegan plant protein and polyunsaturated fat, it can be incorporated into any nutrient-rich diet or balanced diet form. But those who are allergic to soy should be careful, and anyone who has adverse effects after eating should get medical help immediately.
