Diet Ratings
Natto (fermented soybeans) contains approximately 5g net carbs per 100g, is high in protein and healthy fats, and provides beneficial probiotics. It is a whole, fermented food ideal for keto.
Fermented soybeans traditionally made with fish-based dashi broth or bonito stock. Even when made without explicit fish, often contains fish-derived umami seasonings. Primary versions are not vegan.
Natto is fermented soybeans. While fermentation improves digestibility and reduces antinutrients, soy is a legume and excluded from strict paleo. Some paleo practitioners accept fermented soy in small amounts.
iRobb Wolf and some paleo authorities permit small amounts of fermented soy products due to reduced lectin and phytate content. Loren Cordain maintains stricter legume exclusion.
Fermented soybean product with probiotics and K2. While fermented foods align with Mediterranean principles, natto is not traditional to Mediterranean cuisine. Soy consumption varies by interpretation.
iSome Mediterranean diet authorities include soy products as acceptable plant-based proteins, while others argue they fall outside traditional Mediterranean food systems. Japanese fermented foods are not core to the diet.
Natto is fermented soybeans, a legume product. While fermentation may reduce some plant compounds, soybeans are plant-derived and excluded by strict carnivore standards. Some practitioners include fermented foods, but this conflicts with core carnivore principles.
iStrict carnivore practitioners (Lion Diet, Saladino) exclude all legumes including fermented soy. Some practitioners argue fermentation may improve digestibility, but this remains controversial.
Natto is fermented soybeans. Soy is a legume and explicitly excluded from Whole30.
Natto (fermented soybeans) is low-FODMAP. Fermentation reduces GOS content in soybeans. Standard serving (~50g or 2 tablespoons) is approved.
Fermented soybean product with good protein and some minerals, but typically high in sodium (300-400mg per serving). Vitamin K2 content beneficial for bone health. Acceptable occasionally but sodium must be monitored.
iNIH DASH guidelines emphasize sodium restriction; natto's high sodium content (often 300-400mg/serving) conflicts with standard DASH <2,300mg/day target. However, updated clinical interpretation recognizes fermented foods' probiotic benefits and some clinicians support limited inclusion with sodium awareness.
Fermented soybean product with excellent protein (high-quality amino acids), minimal carbs, and beneficial probiotics. Low glycemic impact, anti-inflammatory properties from fermentation. Fits Zone protein block well. Soy concerns mitigated by fermentation process.
Fermented soybeans with nattokinase enzyme, vitamin K2, and probiotics. Fermentation reduces anti-nutrients and enhances bioavailability. Strong anti-inflammatory and cardiovascular benefits.
Natto (fermented soybeans) is excellent for GLP-1 patients: very high protein (17g per 100g), high fiber (5.4g per 100g), contains healthy fats (5g per 100g), and is rich in probiotics and vitamin K2. It is low in calories (176 kcal per 100g) relative to protein content, making it nutrient-dense. Easy to digest due to fermentation. Small serving size (1-2 tablespoons) is satisfying. Potential drawback: strong flavor and texture may not appeal to all patients.
iSome GLP-1 specialists enthusiastically recommend natto for its probiotic and nutrient profile, while others note that its strong smell and slimy texture may trigger nausea or aversion in GLP-1 patients already experiencing GI sensitivity.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.