Sugar provides the body with energy for daily activities. Another form of carbohydrates in natto is fiber. You'll get over nine grams when you consume a full cup of the fermented food. The USDA recommends that adults consume 28 grams of fiber per day. Consuming fiber not only improves digestion and regularity, but it also provides many other health benefits, including decreased risk of some types of cancer, obesity, cardiovascular disease, and diabetes.
The remaining carbohydrate in natto is starch, which is broken down to provide fuel for your brain and muscles. The glycemic load GI of natto is estimated to be nine when one cup is consumed. Glycemic load takes portion size into account when estimating a food's impact on blood sugar. However, natto is often consumed with rice—a higher glycemic food. The University of Sydney estimates the glycemic load of a gram serving of white rice and natto to be Foods with a glycemic load of 20 or higher are considered to be high glycemic foods.
Natto provides just over 19 grams of fat in a one-cup serving. Most of that fat is polyunsaturated. Polyunsaturated fats help reduce low-density lipoprotein LDL cholesterol and can help lower your risk of heart disease and stroke.
Natto also provides about four grams of monounsaturated fat —also considered a "good" fat. And there are just under three grams of saturated fat in natto. Natto is a high-protein food. You'll boost your intake of plant-based protein by 34 grams when you consume a full cup. Natto is packed with micronutrients. A serving of natto provides 2.
Manganese is important for enzyme function in the body and other functions including blood clotting and metabolism. You'll also benefit from the vitamins that natto supplies. Vitamin C helps to boost your body's immune system, build collagen, and improve the absorption of iron from plant-based foods.
It is also an antioxidant that can help your body repair the damage from free radicals. Natto contains 0. Lastly, natto is often cited as one of the best sources of vitamin K , particularly vitamin K2. Your body uses vitamin K to form bone and prevent blood clotting. The National Institutes of Health recommends that adult women get at least 90 mcg of the vitamin per day and men get at least of vitamin K per day.
Natto has been studied for a wide range of benefits that the food may provide. These are some of the most significant findings. Natto is fermented with a specific type of bacteria called Bacillus subtilis.
Researchers are studying the potential of this and other Bacillus strains to improve gut health in humans. They do know that this bacteria provides probiotic benefits. Probiotics are living, healthy microorganisms found in the gastrointestinal system and help protect the gut from unhealthy microorganisms, improve digestion, and may provide other health benefits.
There is some limited evidence that consuming natto and other fermented foods may positively influence stool frequency, especially in those managing constipation. Vitamin K2 , found in natto, is showing promise in the management of several conditions including diabetes, cancer, and particularly osteoarthritis. One study published in Osteoporosis International examined the impact of natto intake on the bone health of elderly Japanese men.
After studying over 1, men, researchers found that those who consumed more natto experienced increased bone health as a result of the vitamin K content. However, researchers noted that more studies are needed to understand the association.
Another study examined natto consumption in older women. For the study, postmenopausal Japanese women were studied over the course of three years. Women who habitually consumed more natto showed greater bone mineral density at several locations in the body, including the hip and neck.
However, other sites throughout the body showed no change. Interestingly, the researchers did not see this benefit with increased intake of tofu or other soybean products. Nattokinase is an enzyme produced in natto during the fermentation process. It acts as a natural blood thinner and assists in the prevention of arterial plaque formation. Researchers have found that nattokinase may provide cardiovascular benefits including a reduction in the risk of cardiovascular disease. More specifically the enzyme has demonstrated antihypertensive, anti-atherosclerotic, and lipid-lowering, anti-platelet, and neuroprotective effects, according to several research studies.
Because nattokinase has been linked to substantial reduction in the risk for cardiovascular disease, researchers have also linked it to improved longevity.
Cardiovascular disease is the leading cause of death in the world. According to the authors of a study, "natto consumption is believed to be a significant contributor to the longevity of the Japanese population. Recent studies demonstrated that a high natto intake was associated with decreased risk of total cardiovascular disease mortality and, in particular, a decreased risk of mortality from ischaemic heart diseases.
Many studies involving natto are conducted on people living in Japan, where the food is more commonly consumed. But one study involved 79 participants with elevated blood pressure, all living in North America. Researchers found that consumption of nattokinase was associated with a reduction in both systolic and diastolic blood pressure in both men and women.
The data collected from women suggested a possible reduction of risk for stroke. Soy is one of them. The others are milk, egg, peanut, tree nuts, wheat, fish, and crustacean shellfish. The Cleveland Clinic also identifies symptoms in adults including itching, hives, eczema, swelling of the lips, tongue, or throat, chest tightness or difficulty breathing, wheezing, dizziness, fainting and in severe cases, anaphylaxis.
Soy may interact with certain medications. Memorial Sloan Kettering Cancer Center identifies several medications and classes of medication that may interact with soy. If you are not sure if your medication falls into one of these categories, speak to your healthcare provider to get personalized advice.
There has also been some concern about the impact of soy on women's health. Polyglutamic acid in soybeans protects the stomach lining and enables the removal of toxic substances from the body. Vitamin B2 found in natto is needed for the regeneration of cells , allowing for the growth of healthy skin, hair and nails. Soybeans contain Vitamin K which strengthens bones by assisting in bone formation and also preventing calcium from being leached from bones.
Natto yeast acidifies the intestinal environment, optimizing it for good intestinal bacteria. Natto yeast restricts the activity of bacteria and viruses, therefore it prevents colds and allows people to get the necessary nutrition and physical strength. There are so many ways to eat natto. You can eat it as is, or add it to different recipes and dishes you might already frequently make. I personally eat it with a little dashi sauce, mustard and some mayo. I challenge you to give it a try and to come up with your favorite way to eat it.
Coffee Tea Perfect for when you're Too Sober See All Drinks. Sudachi is a citrus fruit native to Japan and can add fantastic fragrance and flavor to a wide variety of dishes, both savory and sweet. This website uses cookies so that we can provide you with the best user experience possible.
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Pinterest YouTube Instagram Facebook. Facebook Twitter Reddit Pinterest Email. Fermented soybeans, also referred to as natto, are a traditional Japanese dish and an ingredient in many others.
Natto is also quite nutritious and imparts a great deal of health benefits that make it as beneficial to your health as it is tasty. Previous What is Uni, where can I find it, and why should I eat it? You may also like. February 23, Ingredients , Seasoning What is Shiro Dashi? February 9, Ingredients , Vegetables What is Sudachi? January 29, Top Stories. October 5, Japanese Maple Leaf Momiji Tempura.
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