While Americans struggle with a life expectancy of 76 years, the Japanese routinely live to 84—and the secret might be sitting in their refrigerator right now.
- Americans spend billions on supplements and superfoods
- We’re constantly searching for the next longevity breakthrough
- Meanwhile, Japanese have been eating one specific food for over 1,000 years
- The scientifically-proven food behind Japanese longevity
- Why 90% of Americans have never tried it
- How to incorporate it into their diet (even if they hate the taste)
- The specific health benefits that add years to life
1. The Shocking Truth About Japanese vs. American Lifespans
The numbers don’t lie. And they’re pretty shocking.
While Americans struggle to reach an average life expectancy of 78.4 years, Japanese people routinely live to 84.1 years. That’s nearly 6 extra years of life. Six more years to spend with family. Six more years to travel. Six more years to see your grandchildren grow up.
But here’s what really gets your attention: Americans spend $13,432 per person on healthcare each year. The Japanese spend just $4,347. We’re spending three times more money to live shorter lives.
The gap between our countries keeps getting wider. The US falls 4.1 years behind comparable wealthy countries, while Japan leads the pack. This isn’t some new trend either. The Japanese longevity diet has been quietly outperforming ours for decades.
Japan has the longest average life expectancy among all G7 countries, primarily due to remarkably low mortality rates from heart disease and cancer. When you dig into the heart disease numbers, the difference becomes even more dramatic.
Japanese women have a heart disease mortality rate of just 13.5 per 100,000 compared to 65.6 in the United States. That means American women are nearly five times more likely to die from heart disease than Japanese women. The overall coronary heart disease mortality rate in Japan has been one-third to one-fifth that of the United States for years.
The cancer numbers tell a similar story. Japan has remarkably low mortality rates from cancer, particularly breast and prostate cancer. While cancer is still the leading cause of death in Japan, the rates are significantly lower than what we see in America.
Here’s the thing that really makes you think: this wasn’t always the case. As recently as the 1960s, life expectancy in Japan was the shortest among the G7 countries. They had high rates of stroke and stomach cancer back then. But something changed.
Between 1969 and 1992, coronary heart disease mortality declined 50% for men and 65% for women in Japan. During the same period, Americans saw much smaller improvements.
What’s their secret? It’s not better healthcare access. It’s not some expensive medical breakthrough. It’s not even genetics. Studies of Japanese migrants to the United States showed that CHD incidence and mortality increased substantially within one to two generations. When Japanese people move to America and adopt our eating habits, they start dying at American rates.
The answer lies in what they put on their breakfast table every morning. And chances are, you’ve never even heard of it.
2. Meet Natto: The 1,000-Year-Old Superfood 90% of Americans Avoid
Natto is a traditional Japanese food made from whole soybeans that have been fermented with Bacillus subtilis var. natto. If that sounds gross already, wait until you hear about the texture.
It’s sticky. Really sticky. The beans form long, stringy threads when you lift them with chopsticks. Natto is often considered an acquired taste because of its powerful smell, strong flavor, and sticky, slimy texture. People describe the taste as nutty, but with a pungent smell that some compare to old cheese mixed with ammonia.
This isn’t some trendy new superfood that wellness influencers just discovered. According to the oldest tales surrounding its creation, natto was thought up somewhere around the 10th century BC and the middle of the 3rd century AD. Japanese people have been eating this stuff for over 1,000 years.
According to statistics released by the Ministry of Internal Affairs and Communications in 2016, the average Japanese person eats 41 packs of natto every year. That’s almost one pack per week. A 2009 survey revealed that 70% of the 3,827 respondents found the taste pleasant, and even those who don’t love the taste often eat it out of habit.
Here’s how popular this food really is in Japan: The fermented beans can easily be bought at every convenience store and supermarket in the country. In Japan, the price of natto tends to be around 100 yen for 3 to 4 packs. That’s less than a dollar for several servings of what might be the world’s most powerful longevity food.
Meanwhile, in America? Most people have never even heard of natto, let alone tried it. You won’t find it at your local grocery store. You might find it at an Asian market if you’re lucky, but it’s not something most Americans would even recognize.
The preparation is simple but requires patience. The beans are washed and soaked in water for 12 to 20 hours to hydrate them, and increase their size. Next, the soybeans are steamed for six hours, although a pressure cooker may be used to reduce the time. The cooked beans are mixed with the bacterium Bacillus subtilis, known as nattō-kin in Japanese.
The mixture is fermented at 40 °C (104 °F) for up to 24 hours. Afterward, the nattō is cooled, then aged in a refrigerator for up to one week to allow the development of stringiness. That stringiness might sound unappealing, but it’s actually a sign that the fermentation process worked correctly.
Natto is most popular in the eastern regions, including Kantō, Tōhoku, and Hokkaido. The prefectures with the lowest nattō consumption are all concentrated in the Chugoku and Shikoku region, as well as in Kansai. Even within Japan, not everyone loves it.
If we zoom in on cities, the clear winner is Ibaraki Prefecture’s Mito City, the alleged birthplace of nattō. There’s actually a story about how it was discovered: In 1083, military commander Minamoto no Yoshiie and his army stayed in the northeastern part of the prefecture. They boiled soybeans as fodder for their horses, wrapping the leftovers in straw for easy keeping and transportation. However, the next time they opened these straw containers, they found that the beans had fermented and now were all sticky and stringy.
The soldiers tried it anyway. They liked it. When they gave some to their general, he loved it too. It is said that the word nattō comes from the Japanese phrase of “beans for the general”.
Every morning, millions of people in Japan eat a bowl of rice topped with nattō for breakfast – it’s a staple. They’ll often add soy sauce, mustard, and chopped green onions. Some people even add a raw egg.
For Americans, this probably sounds terrible. The smell alone is enough to make most people walk away. But there’s a reason why a culture known for living the longest keeps this food as a breakfast staple.
The science behind why natto might be the key to Japanese longevity is absolutely fascinating.
3. The Science Behind Natto’s Life-Extending Powers
Here’s where things get really interesting. Natto isn’t just fermented soybeans. It’s a complex collection of compounds that seem designed by nature to help humans live longer.
Let’s start with nattokinase. This enzyme is only found in natto, and it does something remarkable in your body. The declining in CHD deaths in Japan was explained by smoking reduction, blood pressure control, and treatment for CHD, but researchers have been studying whether nattokinase plays a role too.
Nattokinase works as a natural blood thinner. It breaks down fibrin, the protein that forms blood clots. Think of it as nature’s version of the blood thinners doctors prescribe, but without the side effects. Patients with heart failure in Japan had significantly longer hospital stays compared with patients in the US, with a median of 18 days vs 5 days, respectively, but all-cause mortality occurred in 38% and 65% of US patients at 1 and 3 years after hospitalization, respectively, compared with 25% and 46% of Japanese patients.
Next up is vitamin K2, specifically the MK-7 form. This isn’t the same vitamin K you find in leafy greens. Women with a dietary intake of more than four packets of natto per week reduced bone mass loss at the top of the thigh bone (femoral neck) and in the lower arm (radius) by over 80 percent and 60 percent, respectively.
While the authors appear to favor MK-7 as the active compound, they could not rule out the effect of isoflavones. The benefit of natto may be due to the presence of different isoflavones in natto than tofu, particularly isoflavone aglycone, in addition to MK-7.
But here’s what makes this really powerful for heart health: K2 prevents calcium from building up in your arteries. Instead of hardening your arteries, the calcium goes where it belongs – into your bones. Harvard researchers found that people with higher K2 intake had a 57% lower risk of heart disease death.
Then you have the probiotics. The probiotics in natto can act as your gut’s first line of defense against toxins and harmful bacteria. But these aren’t just any probiotics. The Bacillus subtilis bacteria in natto are incredibly hardy. They survive stomach acid better than most other probiotic strains.
An 8-minute film was recently produced by the Japan Natto Cooperative Society Federation, featuring the first successful filming of natto bacteria contributing to the increase of lactic acid bacteria within a test environment that mimics the inside of the human intestines. The video clearly conveys how natto bacteria has an overwhelmingly high speed of multiplying, compared to colon bacillus and other bacteria, and it can limit the effects of harmful bacteria.
Now here’s a compound you probably haven’t heard of: spermidine. This naturally occurring compound triggers something called autophagy in your cells. Autophagy is basically your body’s way of cleaning house at the cellular level. It breaks down old, damaged proteins and organelles and recycles them.
As we age, autophagy slows down. That’s one reason why we accumulate cellular damage over time. But spermidine can help kick-start this process again. Studies have linked higher spermidine intake to longer lifespans and reduced risk of cardiovascular disease and neurodegenerative disorders.
Natto fermentation helps reduce the levels of antinutrients that are naturally found in soybeans, facilitating their digestion. Regular soybeans contain compounds that can interfere with protein digestion and mineral absorption. The fermentation process breaks these down, making all the nutrients more bioavailable.
The isoflavones in natto are different from those in other soy products too. The researchers called for further study to address whether the effect of menaquinone-7 or of the isoflavones is the primary mechanism. These plant compounds have estrogen-like effects that may help protect against certain cancers and support bone health.
But here’s what might be the most important part: all these compounds work together. You can’t get the same benefits from taking individual supplements. U.S. Soy supplies around 70% of the soybeans used as raw materials to Japan’s natto industry, but Americans aren’t getting the health benefits because we’re not fermenting them.
The fermentation process is crucial. It creates compounds that don’t exist in regular soybeans. It breaks down proteins into more digestible forms. It produces enzymes that your body can use immediately.
A 2009 survey revealed that 70% of the 3,827 respondents found the taste pleasant, and others who may not find the taste pleasant still eat the food out of habit. Maybe they’re onto something.
As awareness increases about natto’s benefits to potentially help boost the immune system, she expects demand for fermented foods, including natto, to increase. Even in America, more people are starting to pay attention.
The question isn’t whether natto works. The evidence is pretty clear that it does. The question is whether you’re willing to get past the taste and texture to add years to your life.
But don’t worry. There are ways to make natto more palatable for American taste buds. And if you absolutely can’t handle the food itself, there are other options that can still give you some of the benefits.
4. How to Add Natto to Your Diet (Even If You Hate the Taste)
Let’s be honest. Natto looks weird and smells funky. Most Americans take one look and run the other way.
But here’s the thing—you don’t need to love it to get the benefits. You just need to know how to eat natto without gagging.
Where to Find Natto in America
Where to buy natto isn’t as hard as you think. Start with your local Asian grocery store. Look in the frozen section next to the tofu. H Mart, 99 Ranch, and Mitsuwa always carry it.
Can’t find an Asian market? Amazon delivers frozen natto right to your door. Shirakiku and Yamada are good starter brands. They cost about $3-5 per pack.
Live in a food desert? Try natto supplements instead. They give you the same nattokinase enzyme without the texture issues.
Smart Ways to Hide the Taste
Here’s how Japanese kids learn to eat natto. Their parents mix it with stuff that tastes good.
Start with natto fried rice. Cook your rice first. Add soy sauce and a beaten egg. Then stir in half a pack of natto. The rice absorbs the slime and the soy sauce covers the smell.
Try the classic method. Mix natto with soy sauce, mustard, and chopped green onions. Stir it 50 times (seriously—this makes it less slimy). Eat it over hot rice.
Sneak it into miso soup. Add a spoonful to your soup bowl after it’s served. The hot broth warms it up and the miso flavor masks the funk.
Natto Recipes for Beginners That Actually Taste Good
Week 1: Start with just one tablespoon mixed into scrambled eggs. You’ll barely taste it.
Week 2: Try natto toast. Spread it on buttered toast with some sesame seeds. The crunch helps with the texture.
Week 3: Make natto pasta. Mix it with spaghetti, butter, soy sauce, and nori flakes. It’s like Japanese carbonara.
Can’t Handle Real Natto? Try These Alternatives
Natto supplements give you nattokinase without the food experience. Take 100-2000 FU (fibrinolytic units) daily with meals.
Natto powder works too. Mix it into smoothies or sprinkle it on food. You get the nutrients without the slime factor.
Some companies make natto capsules that don’t taste like anything. Doctor’s Best and Healthy Origins make good ones.
Your 90-Day Game Plan
Month 1: Try natto once per week. Start small—just a few bites mixed with rice.
Month 2: Bump it up to twice per week. Experiment with different mixing methods.
Month 3: Aim for every other day. By now, your taste buds will adapt.
Most people need 2-3 weeks to get used to the flavor. Your gut bacteria will thank you for sticking with it.
The goal isn’t to become a natto fanatic. It’s to get this superfood into your system consistently. Even eating it twice a week can boost your health span significantly.
5. Other Japanese Longevity Foods to Add to Your Plate
Natto is powerful, but it works best as part of a Japanese longevity diet. Here are the other foods that help Japanese people live to 84.
Miso Soup: Your Daily Gut Health Boost
Japanese people drink miso soup almost every day. It’s packed with probiotics that keep your digestive system running smooth.
Miso is fermented soybean paste. The fermentation creates beneficial bacteria that fight inflammation and boost immunity. Studies show people who eat miso daily have lower rates of stomach cancer.
Make it simple. Buy miso paste from any grocery store. Mix one tablespoon with hot water. Add tofu cubes and seaweed. Done.
Seaweed: Nature’s Multivitamin
Wakame, nori, and kombu are seaweed superstars. They’re loaded with iodine for thyroid health and minerals most Americans lack.
Japanese people eat seaweed in salads, soups, and snacks. It protects against radiation damage and supports healthy aging.
Start with seaweed snacks from Trader Joe’s. They taste like salty chips but give you way more nutrition.
Green Tea: Liquid Anti-Aging
Anti-aging foods don’t get much better than green tea. It’s packed with EGCG, a compound that fights cell damage.
Japanese people drink 3-4 cups daily. This habit is linked to lower rates of heart disease and cancer. The L-theanine in green tea also keeps you calm and focused.
Skip the sugar. Drink it plain or with a slice of lemon. Matcha powder gives you an even bigger antioxidant hit.
Fish: The Ultimate Brain Food
Salmon, mackerel, and sardines show up on Japanese tables multiple times per week. The omega-3 fats keep your brain sharp and your heart healthy.
Japanese people eat twice as much fish as Americans. This explains their low rates of depression and cognitive decline.
Aim for 2-3 servings per week. Canned fish counts too. Sardines on toast is a quick Japanese-inspired meal.
Fermented Foods Longevity Boosters
Pickled vegetables are another Japanese staple. They’re full of probiotics that support gut health and immune function.
Tsukemono (Japanese pickles) contain beneficial bacteria that help you absorb nutrients better. They also add flavor without many calories.
Try kimchi if you can’t find Japanese pickles. It has similar benefits and more kick.
These foods work together to create the Japanese longevity diet that keeps people healthy into their 80s and 90s. You don’t need to eat them all every day. Pick 2-3 to focus on each week.
The key is consistency. Small daily choices add up to big health wins over time.
Conclusion
Japanese people live 6 years longer than Americans. The Japan life expectancy secret? Natto—a dollar superfood packed with nattokinase and K2.
Try it once this week. Mix it with rice and soy sauce.
