The typical image of breakfast is toast, pastries, or sugary cereals, but in Japan, the first meal of the day is more like a full meal than what we're used to. There, foods rich in protein from plant sources and fish They play a leading role from the early hours of the morning, and it's no coincidence that it's one of the countries with the highest life expectancy in the world. Even in Japanese bakeries, the shokupan (Japanese milk bread) as a local alternative to Western toast.
Among all those dishes, one stands out as a protagonist that is becoming increasingly prominent in the West: the Natto, a fermented soybean-based food It's a staple breakfast food for the Japanese, often eaten alongside other foods like tofu or grilled fish. Its sticky texture, strong smell, and unusual appearance put many people off, but behind that unappealing look lies one of the most beneficial foods for gut, cardiovascular, and bone health.
Tofu and natto: two protein pillars in the Japanese breakfast
When discussing Japanese diet and longevity, oily fish or green tea are usually mentioned, but it's often forgotten that Soybeans and their derivatives form the daily protein base.Two of these derivatives stand out: tofu, the most well-known worldwide, and natto, still quite exotic outside of Japan. If you want to know about precautions related to soy products, it's advisable to review information on soybean consumption and care.
Tofu is a product made from soy milk curdSoybeans are made in a process similar to cheesemaking, but without animal origin. They are obtained by coagulating the proteins in soy milk and pressing the curd. The result is a white block with a mild flavor that can be used in both savory and sweet dishes and is found in Japan at breakfast, lunch, and dinner without distinction.
Natto, on the other hand, is made with whole soybeans that are soaked, cooked, and then fermented with a specific bacterium called Bacillus subtilis var. nattoThis fermentation gives it its pungent smell, viscous texture, and those characteristic sticky threads that form when stirred. It is precisely this peculiarity that provokes equal parts love and hate, even among the Japanese themselves.
Both foods share a key trait: they are very high in protein They are high-quality and provide essential amino acids, minerals, and bioactive compounds that appear to have a very positive impact on health and longevity. While tofu offers a versatile and mild option for almost any palate, natto concentrates many of the benefits of fermentation.
Tofu: the “vegetable meat” of Japanese longevity
Nutritionally, tofu is a true all-rounder. In 100 grams, we find around 8 to 10 grams of complete proteinThat is, it includes all the essential amino acids that the body cannot produce on its own. For this reason, it is considered "vegan meat," widely used in vegetarian and vegan diets to replace meat or other animal products.
In addition to its protein, tofu provides mostly unsaturated fatsIt contains omega-3 fatty acids of plant origin. These "good" fats help maintain a healthier cardiovascular system and contribute to reducing saturated fat intake when used as an alternative to processed meats or fatty meats at breakfast.
Another strong point of tofu is its content of minerals such as calcium, iron, magnesium and potassiumas well as B vitamins (except for B12, which is found almost exclusively in animal or fortified foods). The calcium in tofu, especially when made with calcium salts, is highly bioavailable, making it an excellent ally for bone health, particularly for people who don't consume dairy products.
If we look at the calories, tofu is quite light: between 70 and 100 kcal per 100 gramsDepending on the type and amount of water it contains, this makes it very interesting for weight-control diets, as it provides satiety thanks to its protein content without significantly increasing energy intake.
In Japan, tofu often appears in the breakfast miso soupIn simple preparations like yudofu (warm tofu in broth) or even in sweet versions, accompanied by roasted soybean flour (kinako) and sugar, this daily and consistent presence, spread throughout the day, contributes to a dietary pattern in which plant-based proteins play a significant role, something that studies associate with lower rates of cardiovascular disease and greater life expectancy.
Natto: the fermented food that divides Japan… and fascinates science
If tofu is the friendly, easy-to-eat side of soy, natto is its more radical version. It's a traditional Japanese dish made with fermented soybeans which many describe as smelly, sticky, and strange. Its odor is reminiscent of ammonia or very aged cheeses, and its viscous appearance has earned it a place in museums dedicated to "disgusting" foods around the world.
Despite everything, natto holds a permanent place on the Japanese breakfast table. It's sold in small, individual packages in supermarkets and convenience stores, usually in packs of three, and its price is very low, making it a everyday food, cheap and easy to prepareSimply open the package, add the sachets of soy sauce (tare) and spicy mustard (karashi), stir well to form the characteristic strands, and pour over a bowl of freshly cooked rice.
Although many people consider it unappealing, a significant portion of the Japanese population eats it. for its health benefits, even if they're not passionate about its tasteOthers, however, enjoy it so much that they include it several times a day and combine it with all kinds of creative recipes: creative recipes such as natto sushi, natto pizza, natto pasta, or even natto ice cream.
In the scientific community, interest in this food continues to grow. Large-scale studies conducted in Japan have observed that Those who consume natto and other fermented soy foods daily have a lower risk of death from cardiovascular accidents.with approximate reductions of 10% compared to those who barely include them in their diet. This association is related both to the nutrients inherent in soy and to the compounds generated by fermentation.
The history of natto is long: historical sources indicate that It was introduced to Japan from China during the Nara period (8th-9th centuries) and became popular among aristocrats and warriors in later periods. During the Edo period, it became a staple food and began to appear in domestic cookbooks, establishing itself as one of the cornerstones of traditional cuisine and, especially, breakfast.
Nutritional profile of natto: protein, fiber, vitamin K2 and probiotics
Behind its controversial appearance, natto is a true nutritional powerhouse. In 100 grams of this food, we find around... 19 grams of protein, 11 grams of fat, about 13 grams of carbohydrates, and 5 grams of fiberIt is a very satiating composition, with a clear predominance of protein and fiber over sugar or refined carbohydrates.
The protein in natto, like that of other soybeans, is high biological quality and with all essential amino acidsFurthermore, fermentation makes some of these amino acids more readily available to the body. This translates into better utilization for tissue repair, maintenance of muscle mass, and the synthesis of enzymes and hormones.
In terms of micronutrients, natto stands out for its content of vitamin K2 (mainly in the form of menaquinone-7)It is a nutrient that is not commonly found in the Western diet but is essential for bone and cardiovascular health. It also provides B vitamins, especially riboflavin (B2) and B6, as well as minerals such as manganese, iron, copper, magnesium, calcium, zinc, and potassium in significant amounts.
One of the most interesting components is the nattokinase enzymeproduced during fermentation, this enzyme has a fibrinolytic effect, meaning it helps break down fibrin clots in the blood, and has been studied for its potential to improve blood flow and reduce the risk of blood clots. Although further human studies are needed, preliminary data are promising.
We cannot forget his role as probiotic food: the bacteria Bacillus subtilis var. natto It survives the processing and reaches the gut alive, where it can help balance the gut microbiota. Along with its fiber content, this makes natto a powerful ally for digestive health and the immune system.
Health benefits of natto: heart, bones, gut microbiota and more
Regular consumption of natto has been linked to several positive health effects, some of which are supported by large Japanese population studies. For one thing, the combination of vitamin K2, minerals and protein It appears to have a remarkable impact on bone health, helping to direct calcium to the bones and preventing it from being improperly deposited in the arteries.
At the cardiovascular level, vitamin K2 itself and the Nattokinase contributes to a better condition of the arteries and the coagulation system.Cohort studies in Japan have observed that those who frequently consume fermented soy, especially natto, have a lower incidence of heart attacks and strokes, as well as a lower risk of cardiovascular mortality. The improvement in circulation and blood pressure is also believed to be related to its iron, fiber, and antioxidant content, such as isoflavones.
Gut health is another major beneficiary: the probiotics present in natto, along with its fiber, promote the growth of beneficial bacteria in the gutThey improve digestion and can help regulate bowel movements. Maintaining a diverse and stable gut microbiota has been associated with a lower risk of obesity, better weight management, and less chronic low-grade inflammation. If you're interested in learning more about how diet affects digestion, read on consequences on digestion.
Natto also provides antioxidant vitamins such as E and B6, which They participate in cell renewal and protection against oxidative damageSome research suggests that this set of nutrients could help delay certain signs of aging, both in the skin and in other tissues, although always within a healthy overall lifestyle.
In the field of more recent research, the effects of nattokinase and other compounds from natto are being studied on inflammatory and neurodegenerative processesThere is preliminary work that suggests it could play a role in the degradation of beta-amyloid plaques related to Alzheimer's, as well as in the modulation of inflammatory responses, but it is still too early to draw firm conclusions.
How to eat natto in Japan (and how you can incorporate it into your diet)
In its most traditional form, natto is eaten for breakfast. vigorously mixed to make it even more viscousIt's served on a bowl of hot white rice. From there, it's customized with simple ingredients: soy sauce, Japanese mustard, chopped chives or spring onions, strips of nori seaweed, dried bonito flakes, or even a raw egg yolk.
The combinations can get quite creative. In many Japanese homes, this is added kimchi (fermented cabbage), pickled plum umeboshi, dried sardines or pieces of avocado to add more healthy fat and texture. In specialty restaurants, you can find versions with sesame, seaweed like wakame, or even desserts and doughnuts made with natto.
For those who want to try it outside of Japan, the most practical option is Buy it ready-made in Asian stores or online.. Make it at home It is possible, but it requires careful control of the fermentation temperature and having the culture available. Bacillus subtilisThis complicates the process if you don't have experience.
If the taste or smell seems too intense at first, a good strategy is use small amounts as “extra” in dishes you already love: add a spoonful to miso soup, mix it with brown rice and stir-fried vegetables, combine it with soba or udon noodles, or incorporate it into legume or quinoa salads to add protein and probiotics.
It's important to note that, although it's a very interesting food, natto isn't for everyone. People who consume anticoagulants such as warfarin You should consult your healthcare professional before significantly increasing your vitamin K2 intake, as it could interfere with your treatment. In other cases, introducing it gradually and observing your digestive tolerance is usually a good way to determine if it fits into your routine.
Traditional Japanese breakfast: much more than just a bowl of natto
The success of Japanese cuisine cannot be explained by just one miracle food. In reality, natto is part of a whole system. a complete, varied and balanced breakfast which is quite different from the Western model based on refined flour and sugar. A typical classic Japanese breakfast offers a small selection of dishes that, together, make a very complete meal.
The base is almost always the Steamed rice (gohan)White or wholemeal cheese, which acts as a neutral accompaniment to the other foods. Alongside it, a homemade miso soup made with dashi broth, miso paste and some seasonal ingredient: tofu, wakame seaweed, green onion, Japanese mushrooms, clams or strips of fried tofu (aburaage).
There is no shortage of a source of animal protein, usually grilled fish (yakizakana)It is very often salmon or mackerel, sometimes dried horse mackerel or other fatty fish rich in omega-3. It is cooked simply, grilled or baked, simply salted, which allows you to take advantage of its flavor and healthy fat profile without adding heavy sauces.
Several small side dishes complete the table or kobachiPickled vegetables (tsukemono) such as umeboshi plum, cucumber or daikon radish, dried and seasoned nori seaweed, green salads, cooked or stir-fried vegetables and, of course, natto as a protein and probiotic side dish.
If you put all of this into perspective, it's easy to understand why. A Japanese breakfast provides complex carbohydrates, high-quality protein, fiber, healthy fats, vitamins, minerals, and probiotics. in a single meal. It's not surprising that many people who travel to Japan, after trying this type of breakfast in a traditional ryokan, return with the idea that "this way of start the day "It feels better than coffee with pastries."
Beyond the exoticism, the underlying message is clear: prioritize minimally processed foods, vegetables, legumes, fish, and fermented foods Eating breakfast first thing in the morning may be one of the secrets to the extraordinary Japanese longevity. Even if we don't adopt the Japanese breakfast 100%, regularly incorporating ideas like tofu or natto can be a simple way to approach that pattern, adapting it to our customs and personal tastes; in fact, many return to similar patterns. macrobiotic diet due to their similarities in minimally processed foods.
Taken together, tofu and, above all, natto represent Two very powerful examples of how protein-rich and fermented plant foods They can fit into the first meal of the day and have a positive impact on heart health, bones, gut health, and likely, on the quality and length of life. Being open to trying these flavors—however strange they may seem at first—can be a small investment with a huge return on long-term well-being.
