“Tired of eating natto the same way all the time?”
“I hear it’s healthy, but what’s the most effective way to eat it?”
Did you know that the flavor and nutritional benefits of natto, a staple of the Japanese diet, can change dramatically depending on how you eat it? This article provides a complete guide, from the “science of eating” to maximize natto’s potential, to creative recipe arrangements that will make your daily meals more enjoyable, and even tips on how to choose the right natto for you.
What you’ll learn in this article
- How to eat natto to maximize its nutritional value
- How to choose natto based on flavor and texture
- 3 simple recipe ideas so you never get bored
- The correct storage methods for long-term preservation
- Frequently Asked Questions (FAQ) about natto
Unlocking the Power of Natto! How to Maximize Its Effects
A little ingenuity is the key to efficiently consuming the valuable nutrients in natto, such as nattokinase and vitamin K2. Here are five steps for the most effective way to eat natto, based on scientific evidence.
Step 1: First, stir 20 times without adding anything
The sticky substance in natto is a combination of glutamic acid and fructan. By stirring it well first, it comes into contact with air, increasing the amino acids (glutamic acid) and significantly boosting the umami flavor. Start by stirring vigorously with chopsticks about 20 times before adding any sauce or mustard.
Step 2: Add sauce and mustard, then stir again
Once you’ve brought out the umami, it’s time for seasoning. Add the included sauce and mustard, and stir again until everything is evenly mixed.
Expert Tip
Why add the sauce later? If you add liquid like the sauce first, it dilutes the sticky components, making it difficult to stir properly and develop umami. To maximize the flavor, the golden rule is: “stir first, sauce later.”
Step 3: Let it rest for about 5 minutes before eating
Letting it sit for a short time after mixing allows the ammonia smell, a byproduct of natto’s fermentation process, to dissipate, resulting in a milder flavor. Even when you’re in a hurry, this extra step makes natto more delicious.
Step 4: Add toppings last
It’s best to add toppings like green onions or egg yolk after all the stirring is done. This allows you to enjoy the texture and flavor of each ingredient at its best without compromising them.
Step 5: Avoid pairing with piping hot rice
Nattokinase, the most important enzyme in natto, is sensitive to heat. Its activity starts to diminish at temperatures above 70°C (158°F), so you should avoid placing it directly on freshly cooked, hot rice. To get the full benefits of nattokinase, pair it with slightly cooled rice or eat it separately.
Learn More
For a detailed explanation of the mechanism by which nattokinase dissolves blood clots, check out our expert article, “The Science of Nattokinase“.
Which One to Choose? Types of Natto and Their Characteristics
When you go to the supermarket, it can be confusing with all the different types of natto available. The size of the beans affects the texture and recommended way of eating.
| Type | Characteristics | Recommended Way to Eat |
|---|---|---|
| Large Bean Natto | Has a firm bean flavor and a satisfying, chewy texture. | Enjoy the taste of the natto itself. Simply with salt or condiments. |
| Small/Extra-Small Bean Natto | The stickiness mixes in well, making it a perfect match for rice. The most common type. | Serve over rice, in tamago kake gohan (rice with raw egg), or as a filling for hand-rolled sushi. |
| Hikiwari (Cracked) Natto | The beans are crushed before fermentation, making it easier to digest and allowing the sauce to coat it well. | Natto rolls, pasta sauces, mixed dishes (aemono), and also for baby food or nursing care meals. |
Never Get Bored! 3 Easy Recipe Ideas
1. Avocado Natto Yukhoe
Creamy avocado and natto are a perfect match. Add sesame oil, soy sauce, and an egg yolk for a dish that’s great with rice or as a side for drinks.
2. Natto Toast
Simply top a slice of bread with natto, mayonnaise, and cheese, then toast it. The surprising combination of Japanese and Western flavors is addictive. If you’re mindful of nattokinase, add the natto after the cheese has melted.
3. Natto Kimchi Cold Tofu
Just top a block of tofu with natto and kimchi, and add sesame oil or chopped green onions to your liking. This combination of fermented foods is also great for gut health.
The Correct Way to Store Natto
Natto is a “living” food that continues to ferment. Store it correctly to maintain its taste and quality.
- Refrigeration (Basic): Store in the refrigerator (below 10°C / 50°F) immediately after purchase. It’s ideal to eat it by the expiration date.
- Freezing (Long-term): If you can’t eat it right away, you can freeze it in its pack. It can be stored for about a month.
- Thawing Method: Transfer it to the refrigerator half a day to a day before you plan to eat it to let it thaw naturally. Never thaw it in the microwave, as this will destroy the nattokinase.
Summary
Natto is a profound food whose deliciousness and health benefits can be enhanced many times over with just a few small adjustments to how you eat, choose, and store it. We hope you’ll use the methods introduced in this article to discover your own perfect natto lifestyle.
