What is Natto – and should you try it?

What is Natto – and should you try it?

If someone puts a large bowl of gooey natto in front of you and you've never heard of the dish, your first thought might be that it doesn't look or smell particularly appetizing. But if you can get past the flavor and texture of this fermented soybean, you'll likely be satisfied with the savory umami flavor and numerous health benefits of this Japanese delicacy.

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If you're still stuck in the "I don't eat slimy" state of mind, maybe learning more about natto will convince you otherwise.

What is Natto?

Natto is simply fermented soybeans, and the ingredient is commonly eaten for breakfast in Japan. To make natto, soybeans are first cooked, then they are combined with beneficial bacteria (specifically types of bacilli) and fermented for an extended period of time (in this case, two to three days). Worth knowing: This is how other fermented foods with healthy bacteria are created - for example kombucha, sauerkraut, tempeh and kimchi.

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Is natto good for you?

"Because natto is a fermented food, it contains Bacillus subtilis, a microorganism that can promote good bacteria in your gut," explains Christy Brissette, MS, RD, president of 80 Twenty Nutrition. This fermentation process not only preserves the soybean, but also creates a sticky, somewhat slimy food with an earthy flavor. Each batch of natto may taste slightly different due to slight differences in the fermentation process, but the overall flavor is similar to cottage cheese, foie gras, or liver.

In addition to providing a bacterial boost to your gut, fermented soybeans are also packed with a ton of macro and micronutrients. Per 1/2 cup of natto, you get about 17 grams of protein, plenty of fiber, and high levels of bone-building vitamin K2, adds Brissette. “Finally, natto also has the potential to prevent blood clots, which can cause heart attacks and strokes,” she says.

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How to eat natto

Now that you're (hopefully) intrigued, how should you buy and eat natto? First, head to your local Asian specialty store that carries Japanese products to pick up this treat. Traditionally, it's enjoyed with steamed rice or spicy Japanese mustard, but if you're put off by essentially eating it alone, it can easily be mixed into other foods so you can't tell the texture, says Brissette.

It's fantastic in miso soup and can be used in pasta dishes and sushi as a tasty condiment, suggests Brissette. Since it has the same umami flavor as soy sauce or tempeh, it can also be used in dishes where you would find these ingredients.

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