Soy, Vitamin K2 and Natto

Natto is a traditional Japanese food made from soybeans fermented with the microbe Bacillus subtilis. It is one of Japan's most noteworthy health foods.

But isn't soy bad for me?

 Lots of controversy surrounds the issue of soy in our diet. The rise of genetically modified soy adds to the problem. (93% of all soy in this country is genetically engineered.)

The issue with soy in its natural state is that it contains various anti-nutrients that present problems for the immune system.These anti-nutrients help protect the bean from the sun's radiation and microbial invasion, but work against the people interested in consuming soy.

Soy's anti-nutrients:

Phytates:  All beans contain phytates (or phytic acid). Soaking typically removes most of this, but soybeans are particularly stubborn in this regard. Fermentation offers an extra boost.

Enzyme inhibitors: Enzymes digest our food. When enzyme inhibitors are present, enzymes can't do their job. This leads to gas and bloating, as well as a host of other issues. Soaking usually solves this, but again the fermentation helps the process along.

Goitrogens: These substances potentially block production of thyroid hormones. Many people avoid soy simple because of the goitrogens.

{It's important to note that fermented soy does not take care of the goitrogen issue. Sugar separates from the goitrogens during fermenation, so goitrogens may actually be increased. The good news is that a healthy thyroid should handle this. Some suggest consuming foods high in iodine to counter the goitrogen effect.Others suggest using alternative beans like navy beans or black beans. Still others suggest keeping fermented soy consumption to a minimum. Certainly less may be more when it comes to fermented soy.}

Fermented soy offers unique health benefits.

Soy in forms such as tempeh, miso and natto are rich in the fat-soluble vitamin K2. Of the three, natto is the richest source. Vitamin K2 is closely connected with the health of our bones, teeth and overall immune system.

Health benefits of vitamin K2.

• Protects against heart disease
• Helps ensure healthy skin
• Contributes to strong bones
• Promotes brain function
• Supports growth and development
• Fights against cancer

To learn more about the immune boosting properties of vitamn K2, I recommend the book, Vitamin K2 and the Calcium Paradox. Author Kate Reheaume-Bleue offers an excellent explanation of why calcium supplements are coming up short in the fight against osteoporosis and why adult women are in need of vitamin K2.

While vitamin K2 is a recent discovery, it's important to note that researcher Dr. Weston Price became aware of  its benefits while studying dental health and diet in the 1930's. Dr. Price found that primitive people groups with the healthiest teeth consumed traditional foods rich in a mystery compound he termed Activator X. We now know it as vitamin K2. (For more on Dr. Price's research see On the Trail of the Elusive X-factor: A Sixty-Two-Year-Old Mystery Finally Solved.)

Convinced about vitamin K2? Look what natto has to offer!

*The butter in this graph refers to standard butter rather than butter from cows raised on fast growing grasses.*The egg yolk statistic does not reflect pastured chickens raised in the outdoors.  In both cases, vitamin K2 levels would be higher, but not nearly as high as natto.

Want to add natto to your diet? Here are some options.

Store-bought natto.  Most Asian markets carry natto in their frozen food section. The flavor packets contain numerous additives. These can easily be tossed. The natto in the styrofoam package typically has lots of strings, which indicates proper fermentation. It is not clear whether or not the soybeans have been genetically modified unless you purchase a brand like MegumiNATTO which offers a non-GMO version. Find out if megumiNATTO  is sold in your area here.

Natto in supplement form. Vitamin K2 comes from two sources: animal and bacteria. The  K2 found in grass-fed meat, egg yolks and butter is called menaquinone-4 or MK-4. If this appears on the label it is likely synthetic. Vitamin K2 in bacterial form has a range of MK-5 through MK-10. MK-7 is the one found in natto, and the one you'll typically see on supplement labels.  Amazon offers these varieties of vitamin K2 supplements.

Homemade natto.  Making natto from scratch is not as hard as it may seem. One of the biggest benefits is quality control. There are a number of farms that offer organic, non-GMO soybeans:

Laura Soybeans
Bob's Red Mill
Wheatgrass kits.

I have been making my own natto for 2 years, and have found a method that works for me. The recipe is outlined here.  I did not acquire the taste easily. Once I did, I found myself craving it. I'll typically have several spoonfuls daily along with a calcium supplement I make with dried eggshells. See more on the interplay between calcium and vitamin K2 in the article What You Need to Know About Vitamin K2, D and Calcium.

I also have found great benefit in applying natto to my face! My skin seems to soak up the vitamin K2 and other nutrients.

What is your experience with fermented soy? Have you tried natto?

This post shared at Nomday Monday, Healing with Food Friday, Gluten Free Fridays, Mostly Homemade Mondays

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2012 Goals: A Review

With the new year just one month away, I'm contemplating some new goals for the upcoming year. I set 12 goals for 2012 and have successfully met 7 of them.

1. Learn to grow wheatgrass. This was my first goal back in January. Lesson learned: Wheatgrass grows best in shallow glass containers. I have encountered no mold problems since watering under the soil, which is easy to do with glass.
   
   
   
2. Learn the craft of soapmaking. I discovered that I love the art of making soap. We even have our own family company, Just So, with our very own website. Here's a photo of our new Cafe Castile Soap.
   
   
   
3. Make natto. The biggest surprise is that I almost like natto! I can tell my body loves it. I'm going to try making it with lentils instead of soybeans next time.
4. Make a liver recipe that my family will eat. I stick to my raw liver and sneak it into meatloaf, but that's the extent of my liver usage.
5. Prepare a 15-meal menu planner. I did this. It's on my refrigerator, but I hardly use it.
6. Make pickles that taste as good as Bubbie's. Mine aren't as crispy as Bubbies, even with the grape leaves, but the flavor is delicious. I use this recipe from The Herbangardener.
7. Make a printable shopping list. The list includes items I order from the food co-op, online, Whole Foods, etc. I shared the list in this post from May.

Here are my remaining 5 goals:

1. Learn to compost. I tried this and discovered that I'm not ready to devote the time needed to compost in a dry, arid climate like Arizona. I'm definitely not putting this on my list for next year. When I try composting again, I will use earthworms.
2. Make cultured butter. I now have a source for farm-fresh cream and can't wait to try this. This is topping my list for 2013.
3. Make fermented salsa. I have no excuse. This looks pretty easy. It's going onto next year's list. If you have a recipe to share, I'd love to see it!
4. Expand my herb garden. I was hoping to include all of the herbs from Vinegar of the Four Thieves. I haven't achieved this but do have three thriving herbs: lavender, rosemary, and peppermint. I may add sage this year, but doubt I'll attempt wormwood or rue.
5. Make mustard. I tried this three times! The batches were either too spicy, too sticky, or too powdery. But I have finally had success! The key was soaking the seeds overnight before blending in the food processor. It is currently fermenting.
   
   
   

I learned some important lessons throughout this last year.

1. It helps to set goals. They were just the right push for me.
2. I can do more than I think I can.
3. It's okay to fall short of my goals.

The best lesson?

4. Mistakes make wonderful teachers. As Albert Einstein said,

"Anyone who has never made a mistake
has never tried anything new."

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Goal #3: Natto

As I continue making my way through my 12 goals for the year, I have now completed one of my most daunting: natto.

Natto is a traditional Japanese food made from fermented soybeans, using the culture bacillus subtilis. It is a popular breakfast food. (After tasting it, I'm not sure why.)

Natto is the only way I will integrate soy into my family's diet, for two reasons:

1. Ninety-four percent of soy in this country has been genetically modified. USDA's Economic Research Service offers this graph showing the incredible rise in GMO production since 1996.
2. Soy in its unfermented state contains phytoestrogens, trypsin inhibitors, and phytic acid. For an excellent explanation of the dangers of soy, see the Weston A. Price Foundation's article Confused About Soy?—Soy Dangers Summarized.

I purchased my natto starter from GEM cultures and the organic soybeans from Azure Standard. I used the recipe found on the website Cultures for Health.

I followed the directions carefully (something that does not come easily for me), and I'm glad I did. I knew to expect the "unusual" smell, as well as the white strands—as pictured in my first batch:

Because of the fermentation, natto can be stored for many weeks in the refrigerator, and even longer in the freezer. So far I have spiced it with turmeric and cumin and plan to incorporate it into our next Mexican dish.

I can tell the food is a boost to our digestive systems. As for the "acquired taste". . . time will tell!

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New Year's Goals

I’ve set some goals for the New Year (it's never too late). Twelve goals, for each month of the year. Of course I have some relational and spiritual goals as well, but the following goals are related to food, cooking, and health. I've found that one goal per month is realistic and much better than a weekly goal. I've also found that I learn best through my mistakes, so a full month gives me more time for trial and error.

My New Year's goals:

1. Grow wheatgrass.
2. Perfect our soapmaking recipe. (I failed in my first try and moderately succeeded in my second try.)
3. Make natto. (Natto is a fermented soy food—something I'm eager to try with organic, non-GMO soybeans. Proper fermention helps deal with the antinutrients while offering a powerful probiotic. Here is an interesting article on the subject.)
4. Make a liver recipe that my family will eat. (I eat raw liver and make capsules with dessicated liver for my kids, and throw in liver when I make sausage or meatloaf. I have yet to try to make a meal out of liver.)
5. Prepare a 15-meal menu planner.
6. Make pickles that taste as good as Bubbie's.
7. Learn to compost.
8. Make mustard.
9. Make cultured butter.
10. Expand my herb garden to include the herbs used for Four Thieves. (I love cleaning with Vinegar of the Four Thieves!)
11. Make a printable shopping list which includes all the items I order from the food co-op, online, Whole Foods, etc.
12. Make fermented salsa.

I purchased a brand new binder to help me stay focused and organized. I am in the process of collecting information sheets/recipes for each goal. Below is the binder, alongside my first goal: Wheatgrass.

(My first batch of wheatgrass went fine until I overwatered. I tossed the moldy batch and so far so good with batch #2.)

If all goes well I'll head into 2013 with a meal plan, a compost pile, and a shopping list! And some nice fresh wheatgrass, of course.

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