Soynatto Fermented Soyfood
Also known as: Soynatto, Fermented Soyfood, Bacillus subtilis fermented soybeans, Natto
Overview
Natto, also known as Soynatto, is a traditional Japanese fermented food made from soybeans that undergo fermentation through the bacterium Bacillus subtilis. This unique dish is celebrated for its distinctive flavor and sticky texture, and it boasts a rich nutritional profile inclusive of bioactive components such as isoflavones, peptides, and nattokinase. Studies highlight natto's potential health benefits which include support for cardiovascular health, cancer prevention, and enhanced bone strength. With a wealth of high-quality research, including systematic reviews and meta-analyses, natto is particularly relevant in diets of populations, especially in Japan, where its consumption is common and significant.
Benefits
Natto is associated with numerous evidence-based health benefits. A large-scale prospective study indicates that higher intake of fermented soy products correlates with a reduced risk of all-cause mortality, demonstrating hazard ratios indicating a 10-11% decrease for both genders. Systematic reviews emphasize that the consumption of natto may significantly lower the risk of cardiovascular diseases (CVDs), with a recommended daily intake of approximately 26.7 grams linked to lower incidences of CVDs, coronary heart disease, and stroke. While there are positive associations with type 2 diabetes, the evidence is moderate, indicating the need for ongoing research. Despite these benefits, variations in study results suggest that some factors remain to be conclusively examined.
How it works
The health benefits of natto largely originate from its active compound, nattokinase, a serine protease with notable fibrinolytic properties, helping to dissolve blood clots and potentially reducing the incidence of cardiovascular diseases. Furthermore, natto contains isoflavones and other bioactive compounds that display antioxidant, anti-inflammatory, and anticancer properties. These components engage with various biological pathways that assist in improving lipid profiles, regulating blood pressure, and promoting positive changes in gut microbiota, thereby contributing to overall health improvements.
Side effects
Natto is typically deemed safe for the general population, but certain individuals may experience rare side effects such as gastrointestinal discomfort or possible allergic reactions. Serious allergic reactions, although uncommon, can occur particularly for those allergic to soy. Caution is advised for individuals on anticoagulant medications, as nattokinase's fibrinolytic activity may interact negatively with these drugs, posing risks. It is recommended that those under such therapies consult their healthcare provider prior to incorporating natto into their diets. Pregnant or breastfeeding women are also urged to seek professional advice, as isoflavones in natto might affect hormone-sensitive conditions.
Dosage
Although there is no clearly defined minimum effective dose for natto, traditional Japanese dietary practices suggest an optimal daily intake around 26.7 grams, which correlates with the health benefits observed in research. While excessive consumption may lead to gastrointestinal discomfort, there isn't a firmly established maximum safe dosage. Natto can be enjoyed with meals or used in various dishes, with the fermentation process enhancing its nutrient bioavailability.
FAQs
Is natto safe to eat?
Natto is generally safe for consumption, though those on anticoagulant therapy should consult with their healthcare provider.
When should I consume natto?
Natto can be consumed at any meal and is best included as part of a balanced diet.
What health benefits can I expect from natto?
Long-term consumption may reduce the risks of cardiovascular diseases and type 2 diabetes.
Is there a recommended dosage for natto?
An optimal daily intake is approximately 26.7 grams, based on studies linking it to health benefits.
What are common misconceptions about natto?
Natto is not a quick fix; it is best viewed as part of a long-term dietary approach to enhance health.
Supplements Containing Soynatto Fermented Soyfood
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