Should I eat natto?
Last updated on January 25, 2025
Overview
This article provides a comprehensive overview of natto, a traditional Japanese fermented soybean food that has gained recent attention on social media for its potential health benefits. It explains natto’s composition, production method, and significant health benefits, particularly its cardiovascular effects supported by both traditional consumption patterns in Japan and recent scientific studies, including a 2023 research showing its role in reducing atherosclerotic plaque formation. The article also covers practical aspects like different forms of natto available in the market, where to purchase it in the US, associated health risks, and typical pricing, making it a complete guide for those interested in incorporating natto into their diet.
What is natto?
Natto is a traditional Japanese food made from fermented soybeans, produced by introducing Bacillus subtilis bacteria to steamed soybeans. The fermentation process creates a sticky, stringy texture and develops a distinctive strong smell and umami-rich flavor. It’s commonly eaten for breakfast in Japan, particularly in eastern regions, and is known for its high nutritional value, containing protein, vitamins, and beneficial enzymes.
Why the recent hype about natto?
Natto has gained recent attention on social media platforms like TikTok and from wellness influencers promoting its potential cardiovascular and longevity benefits, particularly after biohacker Dave Asprey and other health personalities highlighted its nattokinase content for heart health.
The hype is supported by both cultural and scientific evidence. Japanese populations have historically low rates of cardiovascular disease, and natto has been a dietary staple in Japan for over 1,000 years, particularly in regions that show the lowest rates of heart disease. Modern research has identified specific compounds like nattokinase and vitamin K2 that may explain these benefits, providing scientific backing to this traditional food’s longstanding reputation for promoting health.
Recent scientific studies support natto’s cardiovascular benefits, with a 2023 study in Scientific Reports showing that high vitamin K natto significantly reduced atherosclerotic plaque formation in mice. The study revealed natto works by altering gut microbiota and reducing inflammation through decreased CCL2 expression and increased anti-inflammatory IL-10. Earlier studies demonstrated nattokinase’s fibrinolytic properties and effects on blood pressure, though more large-scale human trials are still needed to fully validate specific mechanisms.
What are the health benefits of natto?
Natto offers significant health benefits through its high protein content, beneficial probiotics, and unique enzyme nattokinase which may help prevent blood clots and improve cardiovascular health. It’s rich in vitamin K2, which supports bone health, and contains isoflavones that may reduce inflammation and provide antioxidant effects. The fermentation process makes its nutrients highly bioavailable and creates compounds that may aid digestion and immune function.
Does natto help fight heart disease?
Natto’s key compound nattokinase has been shown to help prevent blood clots by breaking down fibrin, a protein involved in blood clotting. Additionally, natto’s high vitamin K2 content helps prevent calcium buildup in arteries, while its omega-3 fatty acids and isoflavones may help reduce inflammation and improve cholesterol levels, collectively supporting cardiovascular health.
How might natto reverse calcified plaque accumulation in coronary arteries?
Calcified coronary artery plaques contain calcium hydroxyapatite crystals, cholesterol, inflammatory cells, smooth muscle cells, collagen, elastin, and fibrin networks that contribute to plaque stability. The calcification process involves osteoblast-like cells promoting calcium crystal formation, while fibrin forms structural networks throughout the plaque architecture.
There is not sufficient scientific evidence that natto can reverse existing calcified arterial plaque. While nattokinase has fibrinolytic properties and vitamin K2 helps prevent new calcium deposits, studies have not demonstrated that either component can break down or remove existing arterial calcification.
What are the risks of consuming natto?
Key risks of natto consumption include:
• Interaction with blood-thinning medications due to high vitamin K content
• Allergic reactions in people with soy sensitivity
• Potential excess vitamin K intake if consuming large amounts
• Digestive discomfort in some individuals due to its fermented nature
• Risk of bacterial contamination if improperly stored
In what forms is natto sold?
Natto is available in several forms:
• Fresh/refrigerated in traditional small styrofoam containers
• Freeze-dried powder or tablets as supplements
• Frozen packages
• Fermented black bean natto (tera natto)
• Ready-to-eat meals containing natto
• Enzyme extracts (nattokinase supplements)
Where can I buy natto in the US?
Natto can typically be found at Japanese grocery stores like Mitsuwa, Nijiya, or Marukai, and some Asian supermarkets like H-Mart or 99 Ranch Market. Some natural food stores and larger supermarkets with substantial Asian food sections may also carry it. It’s usually stocked in the refrigerated section.
Nattokinase supplements and freeze-dried forms are available at health food stores, vitamin shops, and online retailers like Amazon. Specialty Japanese online grocers often carry frozen and shelf-stable varieties. Black bean natto and ready-meals are primarily found through Japanese import websites and some specialty Asian grocers.
How much does natto cost?
In the US, natto typically costs $2-4 for a 3-pack of small portions (40-50g each) at Asian grocery stores. Prices vary by region and store type. Supplement forms like nattokinase tablets generally range from $15-30 for a month’s supply.
Conclusion
Natto’s emergence as a trending health food is backed by both centuries of traditional use and emerging scientific evidence of its cardiovascular benefits. While recent studies, particularly regarding its effects on atherosclerosis and inflammation, are promising, most research has been conducted in laboratory settings or small-scale trials. For those interested in natto’s health benefits, its widespread availability in various forms makes it accessible, though proper medical consultation is advised, especially for those on blood thinners. As research continues, natto represents an intersection of traditional wisdom and modern scientific validation, though questions remain about optimal consumption patterns and its precise mechanisms of action in human cardiovascular health.