Beyond Burger vs Beef Burger – Which is Healthier?

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Our Verdict

When comparing the Beyond Burger to a grass-fed beef burger, we picked the Beyond Burger—but it was very close.

Why?

The macronutrient profiles of the two are almost identical, including the amount of protein, the amount of fat, and the amount of that fat that’s saturated.

Where they stand apart is in two ways:

1) Red meat is classed as a group 2A carcinogen
2) The Beyond Burger contains more sodium (about 1/5 of the daily allowance according to the AHA, or 1/4 of the daily allowance according to the WHO)

Neither of those things are great, so how to decide which is worse?
•⁠ ⁠Cancer and heart disease are both killers, with heart disease claiming more victims.
•⁠ ⁠However, we do need some sodium to live, whereas we don’t need carcinogens to live.

Tie-breaker: the sodium content in the Beyond Burger is likely to be offset by the fact that it’s a fully seasoned burger and will be eaten as-is, whereas the beef burger will doubtlessly have seasonings added before it’s eaten—which may cause it to equal or even exceed the salt content of the Beyond Burger.

The cancer risk for the beef burger, meanwhile, stays one-sided.

One thing’s for sure though: neither of them are exactly a cornerstone of a healthy diet, and either are best enjoyed as an occasional indulgence.

Some further reading:
•⁠ ⁠Lesser-Known Salt Risks
•⁠ ⁠Food Choices And Cancer Risk
•⁠ ⁠Hypertension: Factors Far More Relevant Than Salt

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  • How Are You?

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    Answering The Most Difficult Question: How Are You?

    Today’s feature is aimed at helping mainly two kinds of people:

    • “I have so many emotions that I don’t always know what to do with them”
    • “What is an emotion, really? I think I felt one some time ago”

    So, if either those describe you and/or a loved one, read on…

    Alexithymia

    Alexi who? Alexithymia is an umbrella term for various kinds of problems with feeling emotions.

    That could be “problems feeling emotions” as in “I am unable to feel emotions” or “problems feeling emotions” as in “feeling these emotions is a problem for me”.

    It is most commonly used to refer to “having difficulty identifying and expressing emotions”.

    There are a lot of very poor quality pop-science articles out there about it, but here’s a decent one with good examples and minimal sensationalist pathologization:

    Alexithymia Might Be the Reason It’s Hard to Label Your Emotions

    A somatic start

    Because a good level of self-awareness is critical for healthy emotional regulation, let’s start there. We’ll write this in the first person, but you can use it to help a loved one too, just switching to second person:

    Simplest level first:

    Are my most basic needs met right now? Is this room a good temperature? Am I comfortable dressed the way I am? Am I in good physical health? Am I well-rested? Have I been fed and watered recently? Does my body feel clean? Have I taken any meds I should be taking?

    Note: If the answer is “no”, then maybe there’s something you can do to fix that first. If the answer is “no” and also you can’t fix the thing for some reason, then that’s unfortunate, but just recognize it anyway for now. It doesn’t mean the thing in question is necessarily responsible for how you feel, but it’s good to check off this list as a matter of good practice.

    Bonus question: it’s cliché, but if applicable… What time of the month is it? Because while hormonal mood swings won’t create moods out of nothing, they sure aren’t irrelevant either and should be listened to too.

    Bodyscanning next

    What do you feel in each part of your body? Are you clenching your jaw? Are your shoulders tense? Do you have a knot in your stomach? What are your hands doing? How’s your posture? What’s your breathing like? How about your heart? What are your eyes doing?

    Your observations at this point should be neutral, by the way. Not “my posture is terrible”, but “my posture is stooped”, etc. Much like in mindfulness meditation, this is a time for observing, not for judging.

    Narrowing it down

    Now, like a good scientist, you have assembled data. But what does the data mean for your emotions? You may have to conduct some experiments to find out.

    Thought experiments: what calls to you? What do you feel like doing? Do you feel like curling up in a ball? Breaking something? Taking a bath? Crying?

    Maybe what calls to you, or what you feel like doing, isn’t something that’s possible for you to do. This is often the case with anxiety, for example, and perhaps also guilt. But whatever calls to you, notice it, reflect on it, and if it’s something that your conscious mind considers reasonable and safe for you to do, you can even try doing it.

    Your body is trying to help you here, by the way! It will try (and usually succeed) to give you a little dopamine spike when you anticipate doing the thing it wants you to do. Warning: it won’t always be right about what’s best for you, so do still make your own decisions about whether it is a good idea to safely do it.

    Practical experiments: whether you have a theory or just a hypothesis (if you have neither make up a hypothesis; that is also what scientists do), you can also test it:

    If in the previous step you identified something you’d like to do and are able to safely do it, now is the time to try it. If not…

    • Find something that is likely to (safely) tip you into emotional expression, ideally, in a cathartic way. But, whatever you can get is good.
      • Music is great for this. What songs (or even non-lyrical musical works) make you sad, happy, angry, energized? Try them.
      • Literature and film can be good too, albeit they take more time. Grab that tear-jerker or angsty rage-fest, and see if it feels right.
      • Other media, again, can be completely unrelated to the situation at hand, but if it evokes the same emotion, it’ll help you figure out “yes, this is it”.
        • It could be a love letter or a tax letter, it could be an outrage-provoking news piece or some nostalgic thing you own.

    Ride it out, wherever it takes you (safely)

    Feelings feel better felt. It doesn’t always seem that way! But, really, they are.

    Emotions, just like physical sensations, are messengers. And when a feeling/sensation is troublesome, one of the best ways to get past it is to first fully listen to it and respond accordingly.

    • If your body tells you something, then it’s good to acknowledge that and give it some reassurance by taking some action to appease it.
    • If your emotions are telling you something, then it’s good to acknowledge that and similarly take some action to appease it.

    There is a reason people feel better after “having a good cry”, or “pounding it out” against a punchbag. Even stress can be dealt with by physically deliberately tensing up and then relaxing that tension, so the body thinks that you had a fight and won and can relax now.

    And when someone is in a certain (not happy) mood and takes (sometimes baffling!) actions to stay in that mood rather than “snap out of it”, it’s probably because there’s more feeling to be done before the body feels heard. Hence the “ride it out if you safely can” idea.

    How much feeling is too much?

    While this is in large part a subjective matter, clinically speaking the key question is generally: is it adversely affecting daily life to the point of being a problem?

    For example, if you have to spend half an hour every day actively managing a certain emotion, that’s probably indicative of something unusual, but “unusual” is not inherently pathological. If you’re managing it safely and in a way that doesn’t negatively affect the rest of your life, then that is generally considered fine, unless you feel otherwise about it.

    If you do think “I would like to not think/feel this anymore”, then there are tools at your disposal too:

    Take care!

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  • Older people’s risk of abuse is rising. Can an ad campaign protect them?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Elder abuse is an emerging public health and safety issue for communities of high-income countries.

    The most recent data from Australia’s National Elder Abuse Prevalence Study, which surveyed 7,000 older people living in the community, found one in six self-reported being a victim of some form of abuse. But this did not include older people living in residential aged care or those with cognitive impairment, such as dementia – so is likely an underestimate.

    This week the Australian government announced a multi-million dollar advertising campaign it hopes will address this serious and abhorrent abuse.

    But is investing in community awareness of elder abuse the best use of scarce resources?

    Nuttapong punna/Shutterstock

    What is elder abuse?

    The World Health Organization (WHO) defines elder abuse as

    […] a single, or repeated act, or lack of appropriate action, occurring within any relationship where there is an expectation of trust which causes harm or distress to an older person.

    Australia usually defines older people as those over 65. The exact age varies between countries depending on the overall health status of a nation and its vulnerable population groups. The WHO definitions of an older adult for sub-Saharan Africa, for example, is over 50. And there are communities with poorer health status and shorter lifespans within country borders, including our First Nations people.

    Elder abuse can take on many different forms including physical, sexual, psychological, emotional, or financial abuse and neglect.

    Living longer and wealthier

    The number of older people in our society is greater than it has ever been. Around 17% Australians are aged 65 and over. By 2071, older Australians will make up between 25% and 27% of the total population.

    People are living longer, accumulating substantial wealth and are vulnerable to abuse due to cognitive, physical or functional limitations.

    Longer lifespans increase the time of possible exposure to abuse. Australian men aged 65 can expect to live another 20.2 years, while women aged 65 are likely to live another 22.8 years. (Life expectancy for First Nations men and women remains significantly shorter.)

    Australian men are now 143 times more likely to reach the age of 100 than they were in 1901. Women are 82 times more likely.

    Older people hold a large proportion of our nation’s wealth, making them vulnerable to financial abuse. Recent research by the Australian Council of Social Service and UNSW Sydney reveals older households (with people over 65) are 25% wealthier than the average middle-aged household and almost four times as wealthy as the average under-35 household.

    Finally, older people have higher levels of impairment in their thinking, reasoning and physical function. Cognitive impairment, especially dementia, increases from one in 67 Australians under 60 to almost one in two people aged over 90.

    Over half of Australians aged 65 years and over have disability. A particularly vulnerable group are the 258,374 older Australians who receive government-funded home care.

    Who perpetrates elder abuse?

    Sadly, most of the perpetrators of elder abuse are known to their victims. They are usually a member of the family, such as a life partner, child or grandchild.

    Elder abuse causes significant illness and even early death. Financial abuse (across all ages) costs the community billions of dollars. Specific data for financial elder abuse is limited but indicates massive costs to individual survivors and the community.

    Despite this, the level of awareness of elder abuse is likely to be much lower than for family violence or child abuse. This is partly due to the comparatively recent concept of elder abuse, with global awareness campaigns only developed over the past two decades.

    Is an advertising campaign the answer?

    The federal government has allocated A$4.8 million to an advertising campaign on television, online and in health-care clinics to reach the broader community. For context, last year the government spent $131.4 million on all media campaigns, including $32.6 million on the COVID vaccination program, $2 million on Japanese encephalitis and $3.2 million on hearing health awareness.

    The campaign will likely benefit a small number of people who may be victims and have the capacity to report their perpetrators to authorities. It will generate some heartbreaking anecdotes. But it is unlikely to achieve broad community or systemic change.

    There is little research evidence to show media campaigns alter the behaviour of perpetrators of elder abuse. And suggesting the campaign raises awareness of the issue for older people who are survivors of abuse sounds more like blaming victims than empowering them.

    We don’t know how the government will judge the success of the campaign, so taxpayers won’t know whether a reasonable return on this investment was achieved. There may also be opportunity costs associated with the initiative – that is, lost opportunities for other actions and strategies. It could be more effective and efficient to target high-risk subgroups or to allocate funding to policy, practice reform or research that has direct tangible benefits for survivors. https://www.youtube.com/embed/DeK2kaqplTI?wmode=transparent&start=0 The Australian Human Rights Commission’s campaign from last year.

    But the campaign can’t hurt, right?

    Actually, the dangers that could come with an advertising campaign are two-fold.

    First it may well oversimplify a highly complex issue. Identifying and managing elder abuse requires an understanding of the person’s vulnerabilities, their decision-making capacity and ability to consent, the will and preferences of victim and the role of perpetrator in the older person’s life. Abuse happens in the context of family and social networks. And reporting abuse can have consequences for the victim’s quality of life and care.

    Consider the complexities of a case where an older person declines to have her grandson reported to police for stealing her money and medication because of her fear of becoming socially isolated. She might even feel responsible for the behaviour having raised the grandson and not want him to have a criminal record.

    Secondly, a public campaign can create the illusion government and our institutions have the matter “in hand”. This might slow the opportunity for real change.

    Ideally, the campaign will strengthen the argument for better policies, reporting procedures, policing, prosecution and judgements that are aligned. But these ends will also need investment in more research to build better communities that take good care of older people.

    Joseph Ibrahim, Professor, Aged Care Medical Research Australian Centre for Evidence Based Aged Care, La Trobe University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • High-Protein Paneer

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Paneer (a kind of Desi cheese used in many recipes from that region) is traditionally very high in fat, mostly saturated. Which is delicious, but not exactly the most healthy.

    Today we’ll be making a plant-based paneer that does exactly the same jobs (has a similar texture and gentle flavor, takes on the flavors of dishes in the same way, etc) but with a fraction of the fat (of which only a trace amount is saturated, in this plant-based version), and even more protein. We’ll use this paneer in some recipes in the future, but it can be enjoyed by itself already, so let’s get going…

    You will need

    • ½ cup gram flour (unwhitened chickpea flour)
    • Optional: 1 tsp low-sodium salt

    Method

    (we suggest you read everything at least once before doing anything)

    1) Whisk the flour (and salt, if using) with 2 cups water in a big bowl, whisking until the texture is smooth.

    2) Transfer to a large saucepan on a low-to-medium heat; you want it hot, but not quite a simmer. Keep whisking until the mixture becomes thick like polenta. This should take 10–15 minutes, so consider having someone else to take shifts if the idea of whisking continually for that long isn’t reasonable to you.

    3) Transfer to a non-stick baking tin that will allow you to pour it about ½” deep. If the tin’s too large, you can always use a spatula to push it up against two or three sides, so that it’s the right depth

    3) Refrigerate for at least 10 minutes, but longer is better if you have the time.

    4) When ready to serve/use, cut it into ½” cubes. These can be served/used now, or kept for about a week in the fridge.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Blackberries vs Blueberries – Which is Healthier?
  • Life Is in the Transitions – by Bruce Feiler

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Change happens. Sometimes, because we choose it. More often, we don’t get a choice.

    Our bodies change; with time, with illness, with accident or incident, or even, sometimes, with effort. People in our lives change; they come, they go, they get sick, they die. Our working lives change; we get a job, we lose a job, we change jobs, our jobs change, we retire.

    Whether we’re undergoing cancer treatment or a religious conversion, whether our families are growing or down to the last few standing, change is inescapable.

    Our author makes the case that on average, we each undergo at least 5 major “lifequakes”; changes that shake our lives to the core. Sometimes one will come along when we’ve barely got back on our feet from the previous—if we have at all.

    What, then, to do about this? We can’t stop change from occurring, and some changes aren’t easy to “roll with”. Feiler isn’t prescriptive about this, but rather, descriptive:

    By looking at the stories of hundreds of people he interviewed for this book, he looks at how people pivoted on the spot (or picked up the pieces!) and made the best of their situation—or didn’t.

    Bottom line: zooming out like this, looking at many people’s lives, can remind us that while we don’t get to choose what winds we get swept by, we at least get to choose how we set the sails. The examples of others, as this book gives, can help us make better decisions.

    Click here to check out Life Is In The Transitions, and get conscious about how you handle yours!

    Don’t Forget…

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    Learn to Age Gracefully

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  • How I Cured My Silent Reflux – by Don Daniels

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Acid reflux, in its various forms (not all of which include heartburn as a symptom!), affects around 1 in 8 people. Often it takes the form of coughing or excess mucus after eating, and it can trigger ostensibly random sweats, for example.

    Don Daniels does an excellent job of demystifying the various kinds of acid reflux, explaining clearly and simply the mechanics of what is going on for each of them and why.

    Further, he talks about the medications that can make things worse (and how and why), and supplements that can make it better (and supplements that can make it worse, too!), and a multiphase plan (diet on, meds weaned off, supplements on, supplements weaned off when asymptomatic, diet adjust to a new normal) to get free from acid reflux.

    The writing style is simple, clear, and jargon-free, while referencing plenty of scientific literature, often quoting from it and providing sources, much like we often do at 10almonds. There are 50+ such references in all, for a 105-page book.

    So, do also note that yes, it’s quite a short book for the price, but the content is of value and wouldn’t have benefitted from padding of the kind that many authors do just to make the book longer.

    Bottom line: if you have, or suspect you may have, an acid reflux condition of any kind, then this book can guide you through fixing that.

    Click here to check out How I Cured My Silent Reflux, and put up with it no longer!

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  • The Fruit That Can Specifically Reduce Belly Fat

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Gambooge: Game-Changer Or Gamble?

    The gambooge, also called the gummi-gutta, whence its botanical name Garcinia gummi-gutta (formerly Gardinia cambogia), is also known as the Malabar tamarind, and it even got an English name, the brindle berry.

    It’s a fruit that looks like a small pale yellow pumpkin in shape, but it grows on trees and has a taste so sour, that it’s usually used only in cooking, and not eaten raw which makes this writer really want to try it raw now.

    Its active phytochemical compound hydroxycitric acid (HCA) rose to popularity as a supplement in the US based on a paid recommendation from Dr. Oz, and then became a controversy as supplements associated with it, were in turn associated with hepatotoxicity (more on this in the “Is it safe?” section below).

    What do people use it for?

    Simply put: it’s a weight loss supplement.

    Less simply put: least interestingly, it’s a mild appetite suppressant:

    Safety and mechanism of appetite suppression by a novel hydroxycitric acid extract (HCA-SX) ← this talks more about the biochemistry, but isn’t a human study. Human studies have been small and with mixed results. It seems likely that (as in the rat studies discussed above) the mechanism of action is largely about increasing serotonin, which itself is a well-established appetite suppressant. Therefore, the results will depend somewhat on a person’s brain’s serotonergic system.

    We’ll revisit that later, but first let’s look at…

    Even less simply put: its other mechanism of action is much more interesting; it actually blocks the production of fat (especially: visceral fat) in the body, by inhibiting citrate lyase, which enzyme plays a significant role in fat production:

    Effects of (−)-hydroxycitrate on net fat synthesis as de novo lipogenesis

    More illustratively, here’s another study, which found:

    ❝G cambogia reduced abdominal fat accumulation in subjects, regardless of sex, who had the visceral fat accumulation type of obesity. No rebound effect was observed.

    It is therefore expected that G cambogia may be useful for the prevention and reduction of accumulation of visceral fat. ❞

    ~ Dr. Norihiro Shigematsu et al.

    Read in full: Effects of garcinia cambogia (Hydroxycitric Acid) on visceral fat accumulation: a double-blind, randomized, placebo-controlled trial

    As to why this is particularly important, and far more important than mere fat loss in general, see our previous main feature:

    Visceral Belly Fat (And How To Lose It)

    Is it safe?

    It has shown a good safety profile up to large doses (2.8g/day):

    Evaluation of the safety and efficacy of hydroxycitric acid or Garcinia cambogia extracts in humans

    There have been some fears about hepatotoxicity, but they appear to be unfounded, and based on products that did not, in fact, contain HCA (and were merely sold by a company that used a similar name in their marketing):

    No evidence demonstrating hepatotoxicity associated with hydroxycitric acid

    However, as it has a serotoninergic effect, it could cause problems for anyone at risk of serotonin syndrome, which means caution is advisable if you are taking SSRIs (which reduce the rate at which the brain can scrub serotonin, with the usually laudable goal of having more serotonin in the brain—but it is possible to have too much of a good thing, and serotonin syndrome isn’t fun).

    As ever, do check with your pharmacist and/or doctor, to be sure, since they can advise with regard to your specific situation and any medications you may be taking.

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

    Don’t Forget…

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    Learn to Age Gracefully

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