Are you curious about natto and wondering where to find this unique fermented soybean dish? Look no further! FOODS.EDU.VN is here to guide you on your quest to discover the best places to purchase natto, especially at Whole Foods Market, ensuring you get the highest quality and most authentic experience. Discover the best options for enjoying this nutritious and delicious food with us, exploring soy products and fermented foods.
1. What Is Natto And Why Should You Try It?
Natto is a traditional Japanese dish made from fermented soybeans. Known for its distinctive flavor, sticky texture, and numerous health benefits, natto has been a staple in Japanese cuisine for centuries. Let’s delve deeper into what makes natto so special.
1.1 What Does Natto Taste Like?
Describing the taste of natto is a challenge, as it’s unlike anything in Western cuisine. It has a unique flavor profile:
- Earthy and Beany: The primary taste is reminiscent of soybeans, but with a deeper, more complex flavor.
- Umami-Rich: Natto offers a savory umami taste, similar to dashi, providing a satisfying depth.
- Slightly Bitter: A subtle bitterness adds to its complexity, making it an acquired taste for some.
- Alkaline Notes: Some people detect an alkaline flavor similar to that of a fresh pretzel, adding an intriguing dimension.
1.2 What Is The Texture Of Natto?
The texture of natto is just as distinctive as its flavor. The Japanese even have a word for it:
- Neba-neba: This term describes the uniquely sticky, slimy, and gooey texture of natto.
- Stringy: When stirred, natto develops long, stringy strands, which is a key characteristic.
- Biofilm: The sliminess is due to a biofilm produced by the Bacillus subtilis bacteria during fermentation. This biofilm is composed of amino acid polymers, notably polyglutamate, contributing to its umami taste.
1.3 What Are The Health Benefits Of Natto?
Natto is often hailed as a superfood due to its impressive array of health benefits, backed by scientific research:
- Probiotic Properties: Bacillus subtilis, the bacteria responsible for natto’s fermentation, is a beneficial probiotic that can improve gut health. Unlike many probiotics, Bacillus subtilis forms spores that survive the harsh acidic environment of the stomach.
- Cardiovascular Health: Natto contains nattokinase, an enzyme known for breaking down blood clots and improving blood flow. This enzyme is so effective that it’s available as a supplement in many health food stores.
- Vitamin K2: Natto is an exceptional source of vitamin K2, which is crucial for bone health and cardiovascular health. Vitamin K2 helps direct calcium from the bloodstream into the bones, preventing arterial calcification.
- Nutrient-Rich: Natto is packed with essential nutrients, including protein, fiber, vitamins, and minerals, making it a nutritious addition to any diet.
- Improved Digestion: The fermentation process enhances the digestibility of soybeans, making natto easier on the stomach than other soy products.
According to a study published in the “Journal of Agricultural and Food Chemistry”, the fermentation process in natto increases the bioavailability of isoflavones, enhancing their antioxidant and anti-inflammatory effects.
1.4 What Are Some Popular Ways To Eat Natto?
Natto is incredibly versatile and can be enjoyed in various ways:
- With Rice: The most traditional way to eat natto is over a bowl of hot rice, often mixed with soy sauce, mustard, and chopped scallions.
- In Sushi Rolls: Natto makes a great filling for sushi rolls, adding a unique flavor and texture.
- With Noodles: Mix natto into soba or udon noodles for a nutritious and flavorful meal.
- As a Topping: Add natto to salads, soups, or even toast for an extra boost of flavor and nutrition.
- In Omelets: Incorporate natto into omelets for a protein-packed breakfast.
- With Avocado: Combine natto with avocado for a creamy and healthy snack.
1.5 Why Is Natto Considered A Superfood?
Natto’s superfood status stems from its unique combination of probiotic benefits, enzyme activity, and high nutrient content. It stands out due to the sporulating nature of Bacillus subtilis, ensuring the bacteria’s survival through the digestive system. Furthermore, the high concentration of vitamin K2, which is relatively scarce in other foods, adds to its appeal, particularly for vegetarians and vegans seeking this essential nutrient.
2. Understanding Where To Buy Natto
Finding high-quality natto can be a quest, especially outside of Japan. Here are some excellent options for purchasing natto:
2.1 Japanese Grocery Stores
Japanese grocery stores are the most reliable places to find a wide variety of natto. These stores often carry different brands, sizes, and even regional variations of natto. They typically stock both frozen and fresh natto.
2.2 Asian Supermarkets
Asian supermarkets, particularly those with a significant Japanese section, are another great option. You can often find natto alongside other Japanese staples like tofu, miso, and soy sauce.
2.3 Health Food Stores
Health food stores like Whole Foods Market are increasingly stocking natto due to its health benefits. Check the refrigerated section, usually near the tofu and other soy products.
2.4 Online Retailers
Numerous online retailers specialize in Japanese foods or health foods, offering a convenient way to purchase natto. Websites like Amazon, Umami Mart, and Japan Centre can ship natto directly to your door.
2.5 Direct From The Producer
In some cases, you can buy natto directly from local producers. This is an excellent option if you want the freshest natto possible. Companies like NYrture, mentioned earlier, deliver their natto directly to customers.
3. Finding Natto At Whole Foods Market
Whole Foods Market is a prime destination for health-conscious shoppers looking for natto. Here’s how to locate natto at Whole Foods and what to consider when making your purchase:
3.1 Checking The Refrigerated Section
The refrigerated section is the most likely place to find natto at Whole Foods. Look for it near other soy products, such as tofu, tempeh, and soy milk. Natto is usually stored in small, rectangular containers.
3.2 Looking For Specific Brands
Whole Foods typically carries a few different brands of natto. Common brands include:
- Miyata: Known for its high-quality, traditionally made natto.
- Shirakiku: A popular brand offering various sizes and types of natto.
- NYrture: If available, this brand is known for its fresh, never-frozen natto with a complex flavor.
3.3 Understanding The Different Types Of Natto Available
When shopping for natto, you’ll encounter different types, each with its own characteristics:
- Small Bean (Kotsubu): This type features smaller soybeans, offering a milder flavor and smoother texture.
- Large Bean (Otsubu): Made with larger soybeans, this natto has a more pronounced flavor and firmer texture.
- Chopped (Hikiwari): The soybeans are chopped into smaller pieces, making it easier to mix and eat.
- Organic: Made with organically grown soybeans, appealing to those seeking organic options.
3.4 Checking The Ingredients List
Always check the ingredients list to ensure you’re getting pure natto without unnecessary additives. The best natto should contain only soybeans, water, and the Bacillus subtilis culture.
3.5 Considering The Price
The price of natto can vary depending on the brand, type, and location. At Whole Foods, expect to pay a bit more than at a regular Asian supermarket due to the emphasis on quality and organic options.
Table: Common Natto Brands and Types at Whole Foods
| Brand | Type | Description | Price (Approximate) |
|---|---|---|---|
| Miyata | Small Bean | Mild flavor, smooth texture, traditionally made | $3.50 per package |
| Shirakiku | Large Bean | Stronger flavor, firmer texture, widely available | $2.75 per package |
| NYrture | Fresh Natto | Never-frozen, complex flavor, delivered fresh | $4.00 per package |
| Organic | Organic Natto | Made with organically grown soybeans, free from additives | $4.25 per package |
| Shirakiku | Chopped | Soybeans are chopped into smaller pieces, easier to mix | $3.00 per package |
3.6 Checking For Freshness
If you’re buying fresh natto, check the expiration date to ensure it’s still good. Natto typically has a shelf life of about a week in Japan, but some producers extend this period with proper packaging.
3.7 Asking For Assistance
If you can’t find natto or have questions about the different types, don’t hesitate to ask a Whole Foods employee for assistance. They can guide you to the right section and provide more information about the product.
4. Comparing Natto Brands: What To Look For
Choosing the right natto brand can greatly enhance your experience. Here are key factors to consider when comparing natto brands:
4.1 Soybean Quality
The quality of soybeans used is crucial for the taste and texture of natto. Look for brands that use high-quality, non-GMO soybeans. Organic soybeans are an added bonus.
4.2 Fermentation Process
The fermentation process significantly impacts the flavor and health benefits of natto. Traditional fermentation methods often result in a more complex and authentic flavor.
4.3 Absence Of Additives
The best natto contains minimal ingredients. Avoid brands that add artificial flavors, preservatives, or other unnecessary additives.
4.4 Texture And Sliminess
The texture and sliminess of natto are important factors for many consumers. Some prefer a stickier, slimier natto, while others prefer a milder texture.
4.5 Flavor Profile
The flavor profile can vary from mild to strong, depending on the brand and type of natto. Consider your personal preferences when choosing a brand.
4.6 Packaging
Proper packaging is essential for maintaining the freshness and quality of natto. Look for brands that use airtight containers to prevent spoilage.
4.7 Price
The price of natto can vary widely. While cheaper options may be tempting, investing in a higher-quality brand can be worth it for the improved taste and health benefits.
4.8 Origin
The origin of the natto can also be a factor. Natto made in Japan is often considered to be of higher quality due to the expertise and traditional methods used.
Table: Comparing Natto Brands
| Brand | Soybean Quality | Fermentation Process | Additives | Texture | Flavor | Origin |
|---|---|---|---|---|---|---|
| Miyata | High | Traditional | None | Sticky | Rich | Japan |
| Shirakiku | Good | Modern | Minimal | Moderate | Mild | USA/Japan |
| NYrture | Excellent | Artisanal | None | Very Sticky | Complex | USA (NY) |
| Megumi | Good | Modern | None | Moderate | Earthy | USA |
| Yamato | High | Traditional | None | Sticky | Robust | Japan |
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5. Storing Natto Properly
Proper storage is crucial for maintaining the freshness, flavor, and health benefits of natto. Here are some tips for storing natto effectively:
5.1 Refrigeration
Natto should always be stored in the refrigerator at a temperature between 35°F (2°C) and 40°F (4°C). This helps to slow down the fermentation process and prevent spoilage.
5.2 Original Packaging
Keep natto in its original packaging until you’re ready to eat it. The packaging is designed to protect the natto from air and moisture.
5.3 Airtight Containers
If you’ve opened a package of natto and have leftovers, transfer them to an airtight container before refrigerating. This will help to maintain its freshness.
5.4 Freezing (Not Recommended)
Freezing natto is generally not recommended, as it can alter its texture and flavor. According to Ann Yonetani of NYrture, freezing can also diminish the health benefits. However, if you must freeze natto, wrap it tightly in plastic wrap and store it in a freezer-safe container.
5.5 Expiration Date
Pay attention to the expiration date on the package and consume the natto before it expires. While natto can last longer than the expiration date if stored properly, its flavor and texture may deteriorate over time.
5.6 Separating Sauce Packets
If your natto comes with sauce packets, store them separately from the natto to prevent them from getting soggy.
5.7 Avoiding Temperature Fluctuations
Avoid exposing natto to temperature fluctuations, as this can accelerate spoilage. Keep it in the coldest part of your refrigerator.
Table: Natto Storage Guide
| Storage Method | Temperature | Container | Duration | Notes |
|---|---|---|---|---|
| Refrigeration | 35°F (2°C) to 40°F (4°C) | Original packaging | Up to 1 week | Keep in the coldest part of the refrigerator |
| Airtight | 35°F (2°C) to 40°F (4°C) | Airtight container | Up to 1 week | For leftovers, prevents drying and maintains freshness |
| Freezing | 0°F (-18°C) | Freezer-safe wrap | Up to 1 month | Not recommended, may alter texture and flavor |
| Separate Sauce | Room temperature | Separate container | Until used | Prevents sauce packets from becoming soggy |
6. Incorporating Natto Into Your Diet
Adding natto to your diet is a fantastic way to boost your nutrient intake and enjoy its unique flavor. Here are some tips and ideas for incorporating natto into your meals:
6.1 Start Small
If you’re new to natto, start with a small serving to get used to its flavor and texture. You can gradually increase the serving size as you become more accustomed to it.
6.2 Traditional Preparation
Try the traditional Japanese method of preparing natto:
- Remove the natto from its packaging and place it in a bowl.
- Add the included sauce packet and mustard.
- Stir vigorously until the natto becomes sticky and stringy.
- Pour the natto over a bowl of hot rice and enjoy.
6.3 Experiment With Toppings
Experiment with different toppings to enhance the flavor of natto. Popular toppings include:
- Chopped Scallions: Add a fresh, oniony flavor.
- Soy Sauce: Enhances the umami taste.
- Mustard: Adds a spicy kick.
- Sesame Oil: Provides a nutty aroma and flavor.
- Kimchi: Adds a spicy and fermented twist.
- Avocado: Provides a creamy and healthy addition.
6.4 Add To Noodles
Mix natto into your favorite noodle dishes, such as soba, udon, or ramen. The natto adds a unique flavor and texture to the noodles.
6.5 Use In Sushi Rolls
Use natto as a filling for sushi rolls. It pairs well with other ingredients like avocado, cucumber, and tuna.
6.6 Incorporate Into Omelets
Add natto to your omelets for a protein-packed breakfast. The natto adds a savory flavor and interesting texture to the eggs.
6.7 As A Topping For Toast
Spread natto on toast for a quick and nutritious snack. Add toppings like avocado, tomato, or sesame seeds.
6.8 In Soups And Salads
Add natto to soups and salads for an extra boost of protein and flavor. It works well in miso soup and green salads.
6.9 Creative Recipes
Explore creative recipes that incorporate natto, such as natto pasta, natto pizza, or natto tacos.
Table: Natto Serving Suggestions
| Meal | Dish | Ingredients | Notes |
|---|---|---|---|
| Breakfast | Natto Rice Bowl | Natto, rice, soy sauce, scallions, mustard | Traditional Japanese breakfast |
| Lunch | Natto Sushi Roll | Natto, rice, nori, avocado, cucumber | Healthy and flavorful sushi roll |
| Dinner | Natto Udon | Natto, udon noodles, soy sauce, dashi, scallions | Warm and comforting noodle dish |
| Snack | Natto Toast | Natto, toast, avocado, sesame seeds | Quick and nutritious snack |
| Side Dish | Natto Salad | Natto, mixed greens, tomato, cucumber, vinaigrette | Adds protein and flavor to your salad |
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7. The Science Behind Natto’s Health Benefits
Natto’s health benefits are not just anecdotal; they are supported by scientific research. Here’s a closer look at the science behind natto’s health-promoting properties:
7.1 Probiotic Effects
Bacillus subtilis, the bacteria responsible for natto’s fermentation, is a beneficial probiotic that can improve gut health. Probiotics are live microorganisms that provide health benefits when consumed. Bacillus subtilis is particularly effective because it forms spores that survive the harsh acidic environment of the stomach, allowing it to reach the intestines and exert its beneficial effects.
A study published in the journal “Beneficial Microbes” found that Bacillus subtilis can improve gut health by increasing the diversity of the gut microbiome and reducing inflammation.
7.2 Nattokinase
Natto contains nattokinase, an enzyme known for breaking down blood clots and improving blood flow. Nattokinase has been shown to have several cardiovascular benefits, including reducing blood pressure, improving cholesterol levels, and preventing atherosclerosis.
A meta-analysis published in the journal “Nutrients” concluded that nattokinase supplementation can significantly reduce systolic and diastolic blood pressure in hypertensive individuals.
7.3 Vitamin K2
Natto is an exceptional source of vitamin K2, which is crucial for bone health and cardiovascular health. Vitamin K2 helps direct calcium from the bloodstream into the bones, preventing arterial calcification.
A study published in the “American Journal of Clinical Nutrition” found that vitamin K2 supplementation can improve bone mineral density and reduce the risk of fractures in postmenopausal women.
7.4 Other Bioactive Compounds
Natto contains other bioactive compounds that may contribute to its health benefits, including:
- Isoflavones: Antioxidants that may protect against cancer and heart disease.
- Saponins: Compounds that may lower cholesterol levels and boost the immune system.
- Dipicolinic Acid: An antibacterial compound that may protect against foodborne pathogens.
7.5 Synergistic Effects
The health benefits of natto may be due to the synergistic effects of its various bioactive compounds. The combination of probiotics, nattokinase, vitamin K2, and other nutrients may provide greater health benefits than any single component alone.
Table: Scientific Evidence of Natto’s Health Benefits
| Component | Health Benefit | Scientific Evidence |
|---|---|---|
| Bacillus subtilis | Improved gut health | “Beneficial Microbes” journal study showed increased gut microbiome diversity and reduced inflammation. |
| Nattokinase | Cardiovascular health | “Nutrients” journal meta-analysis found reduced systolic and diastolic blood pressure. |
| Vitamin K2 | Bone and heart health | “American Journal of Clinical Nutrition” study showed improved bone density and reduced fracture risk. |
| Isoflavones | Antioxidant and anti-cancer | Research indicates potential in protecting against cancer and heart disease. |
| Saponins | Lower cholesterol, immune boost | Studies suggest potential in lowering cholesterol and enhancing the immune system. |
| Dipicolinic Acid | Antibacterial | Research indicates protection against foodborne pathogens. |
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8. Making Natto At Home: A Step-By-Step Guide
While buying natto is convenient, making it at home can be a rewarding experience. Here’s a step-by-step guide to making natto at home:
8.1 Ingredients
- 1 cup of dried soybeans
- Water
- Natto starter culture (Bacillus subtilis)
8.2 Equipment
- Large pot or steamer
- Sterilized containers
- Incubator (yogurt maker, Instant Pot, or insulated box)
8.3 Instructions
- Soak Soybeans: Rinse the soybeans and soak them in water for 12-24 hours.
- Cook Soybeans: Drain the soybeans and cook them until they are tender. You can either boil them in a large pot for 2-3 hours or steam them for 3-4 hours. Steaming is preferable as it retains more flavor and nutrients.
- Sterilize Containers: Sterilize your containers by boiling them for 10 minutes.
- Inoculate Soybeans: While the soybeans are still hot, mix them with the natto starter culture according to the package instructions. Ensure the beans are hot to kill off any unwanted bacteria.
- Incubate Soybeans: Place the inoculated soybeans in the sterilized containers and incubate them at 100-110°F (38-43°C) for 24 hours. Use a yogurt maker, Instant Pot, or insulated box with a heating pad to maintain the temperature.
- Refrigerate: After incubation, refrigerate the natto for at least 24 hours to allow the flavor to develop.
- Enjoy: Your homemade natto is now ready to eat!
8.4 Tips For Success
- Use High-Quality Soybeans: The quality of the soybeans will affect the taste of the natto.
- Maintain Proper Temperature: Maintaining a consistent temperature during incubation is crucial for successful fermentation.
- Sterilize Equipment: Sterilizing your equipment will prevent unwanted bacteria from contaminating the natto.
- Use Fresh Starter Culture: Use a fresh natto starter culture for best results.
- Be Patient: The fermentation process takes time, so be patient and allow the natto to ferment properly.
Table: Home Natto Making Guide
| Step | Description | Time | Temperature | Notes |
|---|---|---|---|---|
| Soak Soybeans | Rinse and soak soybeans in water | 12-24 hours | Room temperature | Ensures soybeans are fully hydrated |
| Cook Soybeans | Boil or steam soybeans until tender | 2-4 hours | 212°F (100°C) | Steaming is preferable for better flavor retention |
| Sterilize | Boil containers for 10 minutes | 10 minutes | 212°F (100°C) | Prevents contamination |
| Inoculate | Mix hot soybeans with natto starter culture | 5 minutes | 140-160°F (60-71°C) | Ensures culture is evenly distributed |
| Incubate | Incubate soybeans in a controlled environment | 24 hours | 100-110°F (38-43°C) | Maintain consistent temperature for successful fermentation |
| Refrigerate | Refrigerate natto to develop flavor | 24 hours | 35-40°F (2-4°C) | Allows flavor to fully develop |
9. Common Questions About Natto (FAQ)
Here are some frequently asked questions about natto to help you better understand this unique food:
9.1 What Is Natto Made Of?
Natto is made from fermented soybeans. The soybeans are fermented using a specific strain of bacteria called Bacillus subtilis.
9.2 Is Natto Healthy?
Yes, natto is very healthy. It is packed with probiotics, enzymes, vitamins, and minerals. It has been shown to improve gut health, cardiovascular health, and bone health.
9.3 What Does Natto Smell Like?
Natto has a strong, pungent smell that some people find off-putting. The smell is often described as being similar to aged cheese or ammonia.
9.4 What Does Natto Taste Like?
Natto has a unique flavor that is often described as being earthy, beany, and umami-rich. It also has a slightly bitter taste.
9.5 How Do You Eat Natto?
Natto is traditionally eaten over a bowl of hot rice, often mixed with soy sauce, mustard, and chopped scallions. It can also be used in other dishes like sushi rolls, noodle dishes, and omelets.
9.6 Where Can I Buy Natto?
You can buy natto at Japanese grocery stores, Asian supermarkets, health food stores like Whole Foods Market, and online retailers.
9.7 How Do You Store Natto?
Natto should be stored in the refrigerator at a temperature between 35°F (2°C) and 40°F (4°C). It should be kept in its original packaging or an airtight container.
9.8 Can You Freeze Natto?
Freezing natto is generally not recommended, as it can alter its texture and flavor. However, if you must freeze it, wrap it tightly in plastic wrap and store it in a freezer-safe container.
9.9 Is Natto Vegetarian?
Yes, natto is vegetarian and vegan, as it is made from soybeans and does not contain any animal products.
9.10 Is Natto Gluten-Free?
Natto itself is gluten-free, as it is made from soybeans and does not contain gluten. However, some commercially prepared natto may contain gluten-containing additives, so it is important to check the ingredients list.
10. Conclusion: Embrace The Goodness Of Natto
Natto is a unique and nutritious food that offers a wide range of health benefits. Whether you’re a seasoned natto enthusiast or a curious newcomer, understanding where to buy natto, especially at stores like Whole Foods Market, and how to properly store and incorporate it into your diet can greatly enhance your experience.
If you’re looking for high-quality natto, remember to check the refrigerated section at Whole Foods Market, look for reputable brands, and consider the different types available. By following the tips and guidelines outlined in this guide, you can confidently explore the world of natto and enjoy its distinctive flavor and health benefits.
Ready to dive deeper into the world of fermented foods and discover more about the amazing benefits of natto? Visit FOODS.EDU.VN today for more expert insights, delicious recipes, and comprehensive guides to enhance your culinary journey. Uncover a wealth of knowledge and expand your palate with us!
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Summary Table of Key Natto Information
| Topic | Details |
|---|---|
| What is Natto? | Traditional Japanese dish made from fermented soybeans, known for its sticky texture and unique taste. |
| Taste & Texture | Earthy, beany, umami-rich flavor with a sticky, slimy texture due to neba-neba. |
| Health Benefits | Rich in probiotics, nattokinase, and Vitamin K2, supporting gut, heart, and bone health. |
| Where to Buy | Japanese grocery stores, Asian supermarkets, health food stores (e.g., Whole Foods), online retailers. |
| Whole Foods Options | Look in the refrigerated section near tofu; brands include Miyata, Shirakiku, and possibly NYrture. |
| Storage | Refrigerate at 35-40°F; avoid freezing to preserve texture and health benefits. |
| Dietary Incorporation | Enjoy with rice, noodles, sushi, or as a topping; experiment with various seasonings. |
| Scientific Support | Studies support probiotic effects, cardiovascular benefits, and bone health improvements. |
| Home Making | Soak, cook, inoculate, and incubate soybeans with Bacillus subtilis. |
| Common Questions | Covers origin, healthiness, taste, preparation, and storage. |
