Pistachios vs Almonds – Which is Healthier?

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Our Verdict

When comparing pistachios to almonds, we picked the almonds.

Why?

It was very close! And those who’ve been following our “This or That” comparisons might be aware that pistachios and almonds have both been winning their respective comparisons with other nuts so far, so today we put them head-to-head.

In terms of macros, almonds have a little more protein and a little more fiber—as well as slightly more fat, though the fats are healthy. Pistachios, meanwhile, are higher in carbs. A moderate win for almonds on the macro front.

When it comes to vitamins, pistachios have more of vitamins A, B1, and B6, while almonds have more of vitamins B2, B3, and E. We could claim a slight victory for pistachios, based on the larger margins, or else a slight victory for almonds, based on vitamin E being a more common nutritional deficiency than vitamin A, and therefore the more useful vitamin to have more of. We’re going to call this category a tie.

In the category of minerals, almonds lead with more calcium, magnesium, manganese, and zinc, while pistachios boast more copper, potassium, and selenium, though the margins are more modest for pistachios. A moderate win for almonds on minerals, therefore.

Adding up the sections gives a win for almonds, but of course, do enjoy both, because both are excellent in their own right.

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  • Does Music Really Benefit The Brain?

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    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝Is it actually beneficial for the brain to listen to music, or is it just in line with any relaxing activity? And what kind of music is most beneficial❞

    The short answer, first of all, is that it is indeed beneficial.

    One reason for this without having to get very deep into it, is that a very important thing for general brain health is using it, and that means lighting up all areas of your brain.

    Now, we all lead different lives and thus different parts of our brains will get relatively more resources than others depending on what we do with them, and that’s ok.

    For example, if you were to scan this writer’s polyglot brain, you’d surely find overdevelopment in areas associated with language use and verbal memory, but if you were to scan a taxi-driver’s brain, then it’d be spatial reasoning and spatial memory that’s overpowered, and for a visual artist, it may be visual processing and creativity that’s enhanced. A musician’s brain? Fine motor skills, auditory processing, auditory memory.

    Now, for those of us who aren’t musicians, how then can we light up areas associated with music? By listening to music, of course. It won’t give us the fine motor skills of a concert violinist, but the other areas we mentioned will get a boost.

    See also: How To Engage Your Whole Brain ← this covers music too, but it’s about (as the title suggests) the whole brain, so check it out and see if there are any areas you’ve been neglecting!

    There are other benefits too, though, including engaging our parasympathetic nervous system, which is good for our heart, gut, brain, and general healthespecially if we sing or hum along to the music:

    The Science Of Sounds ← this also covers the science (yes, science) of mantra meditation vs music

    As for “and what kind of music is most beneficial”, we’d hypothesize that a variety is best, just like with food!

    However, there are some considerations to bear in mind, with science to support them. For example…

    About tempo:

    ❝EEG analysis revealed significant changes in brainwave signals across different frequency bands under different tempi.

    For instance, slow tempo induced higher Theta and Alpha power in the frontal region, while fast tempo increased Beta and Gamma band power.

    Moreover, fast tempo enhanced the average connectivity strength in the frontal, temporal, and occipital regions, and increased phase synchrony value (PLV) between the frontal and parietal regions.

    Read in full: Music tempo modulates emotional states as revealed through EEG insights

    And if you’re wondering about those different brainwave bands, check out:

    Additionally, if you just want science-backed relaxation, the following 8-minute soundscape was developed by sound technicians working with a team of psychologists and neurologists.

    It’s been clinically tested, and found to have a much more relaxing effect (in objective measures of lowering heart rate and lowering cortisol levels, as well as in subjective self-reports) than merely “relaxing music”.

    Try it and see for yourself:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    For much deeper dive into the effect of music on the brain, check out this book we reviewed a while back, by an accomplished musician and neuroscientist (that’s one person, who is both things):

    This Is Your Brain on Music – by Dr. Daniel Levitin

    Enjoy!

    And now for a bonus item…

    A s a bit of reader feedback prompted some interesting thoughts:

    ❝You erred on the which is better section. Read this carefully :Looking at minerals, grapes have more calcium, copper, iron, magnesium, phosphorus, selenium, and zinc, while grapes have more potassium and manganese. A clear win for strawberries here.❞

    You’re quite right; thank you for pointing it out, and kindly pardon the typo, which has now been corrected!

    The reason for the mistake was because when I (writer responsible for it here, hi) was writing this, I had the information for both fruits in front of me, but the information for grapes was on the right in my field of vision, so I errantly put it on the right on the page, too, while also accidentally crediting strawberries’ minerals to grapes, since strawberries’ data was on the left in my field a vision.

    The reason for explaining this: it’s a quirky, very human way to err, in an era when a lot of web content is AI-generated with very different kinds of mistakes (usually because AI is very bad at checking sources, so will confidently state something as true despite the fact that the source was The Onion, or Clickhole, or someone’s facetiously joking answer on Quora, for example).

    All in all, while we try to not make typos, we’d rather such human errors than doing like an AI and confidently telling you that Amanita phalloides mushrooms are a rich source of magnesium, and also delicious (they are, reportedly, but they are also the most deadly mushroom on the face of the Earth, also known as the Death Cap mushroom).

    In any case, here’s the corrected version of the grapes vs strawberries showdown:

    Grapes vs Strawberries – Which is Healthier?

    Enjoy!

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  • The Age of Scientific Wellness – by Dr. Leroy Hood & Dr. Nathan Price

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    We don’t usually do an author bio beyond mentioning their professional background, but in this case it’s worth mentioning that the first-listed author, Dr. Leroy Hood, is the one who invented the automated gene sequencing technology that made the Human Genome Project possible. In terms of awards, he’s won everything short of a Nobel Prize, and that’s probably less a snub and more a matter of how there isn’t a Nobel Prize for Engineering—his field is molecular biotechnology, but what he solved was an engineering problem.

    In this book, the authors set out to make the case that “find it and fix it” medicine has done a respectable job of getting us where we are, but what we need now is P4 medicine:

    1. Predict
    2. Prevent
    3. Personalize
    4. Participate

    The idea is that with adequate data (genomic, phenomic, and digital), we can predict the course of health sufficiently well to interrupt the process of disease at its actual (previously unseen) starting point, instead of waiting for symptoms to show up, thus preventing it proactively. The personalization is because this will not be a “one size fits all” approach, since our physiologies are different, our markers of health and disease will be somewhat too. And the participatory aspect? That’s because the only way to get enough data to do this for an entire population is with—more or less—an entire population’s involvement.

    This is what happens when, for example, your fitness tracker asks if it can share anonymized health metrics for research purposes and you allow it—you are becoming part of the science (a noble and worthy act!).

    You may be wondering whether this book has health advice, or is more about the big picture. And, the answer is both. It’s mostly about the big picture but it does have a lot of (data-driven!) health advice too, especially towards the end.

    The style is largely narrative, talking the reader through the progresses (and setbacks) that have marked the path so far, and projecting the next part of the journey, in the hope that we can avoid being part of a generation born just too late to take advantage of this revolutionary approach to health.

    Bottom line: this isn’t a very light read, but it is a worthwhile one, and it’ll surely inspire you to increase the extent to which you are proactive about your health!

    Click here to check out The Age Of Scientific Wellness, and be part of it!

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  • Fix Chronic Fatigue & Regain Your Energy, By Science

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    Chronic fatigue is on the rise. A lot of it appears to be Long COVID-related, but whether that’s the case for you or not, one thing that will make a big difference to your energy levels is something that French biochemist Jessie Inchauspé is here to explain:

    Mitochondrial management

    Inchauspé explains it in terms of a steam train; to keep running, it must have coal burning in its furnace. However, if more coal is delivered to the engine room faster than it can be put in the furnace and burned, and the coal just keeps on coming, the worker there will soon be overwhelmed trying to find places to put it all; the engine room will be full of coal, and the furnace will sputter and go out because the worker can’t even reach it on account of being buried in coal.

    So it is with our glucose metabolism also. If we get spikes of glucose faster than our body can deal with them, it will overload the body’s ability to process that energy at all. Just like the steam train worker, our body will try! It’ll stuff that extra glucose wherever it can (storing as glycogen in the liver is a readily available option that’s easy to do and/but also gives you non-alcoholic fatty liver disease and isn’t quickly broken down into useable energy), and meanwhile, your actual mitochondria aren’t getting what they need (which is: a reliable, but gentle, influx of glucose).

    You can imagine that the situation we described in the steam train isn’t good for the engine’s longevity, and the corresponding situation in the human body isn’t good for our mitochondria either (or our pancreas, or our liver, or… the list goes on). Indeed, damaged mitochondria affect exercise capacity and stress resilience—as well as being a long-term driver of cancer.

    The remedy, of course, is blood sugar management. Specifically, avoiding glucose spikes. She has a list of 10 ways to do this (small changes to how we eat; what things to eat with what, in which order, etc) that make a huge measurable difference. For your convenience, we’ve linked those ten ways below; first though, if you’d like to hear it from Inchauspé directly (her style is very pleasant), enjoy:

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    Want to learn more?

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Related Posts

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  • Healthy Mind In A Healthy Body

    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.

    The 8-minute piece of music “Weightless” by Marconi was created scientifically to lower the heart rate and relax the listener. How did they do it? You can read the British Academy of Sound Therapy’s explanation of the methodology here, but important results of the study were:

    • “Weightless” was able to induce greater relaxation levels than a massage (increase of 6%).
    • “Weightless” also induced an 11% increase in relaxation over all other relaxing music tracks in the study.
    • “Weightless” was also subjectively rated as more relaxing than any other music by all the participants.

    Try it for yourself!

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Isn’t that better? Whenever you’re ready, read on…

    Today we’re going to share a technique for dealing with difficult emotions. The technique is used in Cognitive Behavioral Therapy (CBT), and Dialectical Behavior Therapy (DBT), and it’s called RAIN:

    • Recognizing: ask yourself “what is it that I’m feeling?”, and put a name to it. It could be anger, despair, fear, frustration, anxiety, overwhelm etc.
    • Accepting: “OK, so, I’m feeling ________”. There’s no point in denying it, or being defensive about it, these things won’t help you. For now, just accept it.
    • Investigating: “Why am I feeling ________?” Maybe there is an obvious reason, maybe you need to dig for a reason—or dig deeper for the real reason. Most bad feelings are driven by some sort of fear or insecurity, so that can be a good avenue for examination. Important: your feelings may be rational or irrational. That’s fine. This is a time for investigating, not judging.
    • Non-Identification: not making whatever it is you’re feeling into a part of you. Once you get too attached to “I am jealous”, “I am angry”, “I am sad” etc, it can be difficult to manage something that has become a part of your personality; you’ll defend your jealousy, anger, sadness etc rather than tackle it.

    As a CBT tool, this is something you can do for yourself at any time. It won’t magically solve your problems, but it can stop you from spiralling into a state of crisis, and get you back on a more useful track.

    As a DBT tool, to give this its full strength, ideally now you will communicate what you’re feeling, to somebody you trust, perhaps a partner or friend, for instance.

    Humans are fundamentally social creatures, and we achieve our greatest strengths when we support each other—and that also means sometimes seeking and accepting support!

    Do you have a good technique you’d like to share? Reply to this email and let us know!

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  • From banning junk food ads to a sugar tax: with diabetes on the rise, we can’t afford to ignore the evidence any longer

    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.

    There are renewed calls this week for the Australian government to implement a range of measures aimed at improving our diets. These include restrictions on junk food advertising, improvements to food labelling, and a levy on sugary drinks.

    This time the recommendations come from a parliamentary inquiry into diabetes in Australia. Its final report, tabled in parliament on Wednesday, was prepared by a parliamentary committee comprising members from across the political spectrum.

    The release of this report could be an indication that Australia is finally going to implement the evidence-based healthy eating policies public health experts have been recommending for years.

    But we know Australian governments have historically been unwilling to introduce policies the powerful food industry opposes. The question is whether the current government will put the health of Australians above the profits of companies selling unhealthy food.

    benjamas11/Shutterstock

    Diabetes in Australia

    Diabetes is one of the fastest growing chronic health conditions in the nation, with more than 1.3 million people affected. Projections show the number of Australians diagnosed with the condition is set to rise rapidly in coming decades.

    Type 2 diabetes accounts for the vast majority of cases of diabetes. It’s largely preventable, with obesity among the strongest risk factors.

    This latest report makes it clear we need an urgent focus on obesity prevention to reduce the burden of diabetes. Type 2 diabetes and obesity cost the Australian economy billions of dollars each year and preventive solutions are highly cost-effective.

    This means the money spent on preventing obesity and diabetes would save the government huge amounts in health care costs. Prevention is also essential to avoid our health systems being overwhelmed in the future.

    What does the report recommend?

    The report puts forward 23 recommendations for addressing diabetes and obesity. These include:

    • restrictions on the marketing of unhealthy foods to children, including on TV and online
    • improvements to food labelling that would make it easier for people to understand products’ added sugar content
    • a levy on sugary drinks, where products with higher sugar content would be taxed at a higher rate (commonly called a sugar tax).

    These key recommendations echo those prioritised in a range of reports on obesity prevention over the past decade. There’s compelling evidence they’re likely to work.

    Restrictions on unhealthy food marketing

    There was universal support from the committee for the government to consider regulating marketing of unhealthy food to children.

    Public health groups have consistently called for comprehensive mandatory legislation to protect children from exposure to marketing of unhealthy foods and related brands.

    An increasing number of countries, including Chile and the United Kingdom, have legislated unhealthy food marketing restrictions across a range of settings including on TV, online and in supermarkets. There’s evidence comprehensive policies like these are having positive results.

    In Australia, the food industry has made voluntary commitments to reduce some unhealthy food ads directly targeting children. But these promises are widely viewed as ineffective.

    The government is currently conducting a feasibility study on additional options to limit unhealthy food marketing to children.

    But the effectiveness of any new policies will depend on how comprehensive they are. Food companies are likely to rapidly shift their marketing techniques to maximise their impact. If any new government restrictions do not include all marketing channels (such as TV, online and on packaging) and techniques (including both product and brand marketing), they’re likely to fail to adequately protect children.

    Food labelling

    Food regulatory authorities are currently considering a range of improvements to food labelling in Australia.

    For example, food ministers in Australia and New Zealand are soon set to consider mandating the health star rating front-of-pack labelling scheme.

    Public health groups have consistently recommended mandatory implementation of health star ratings as a priority for improving Australian diets. Such changes are likely to result in meaningful improvements to the healthiness of what we eat.

    Regulators are also reviewing potential changes to how added sugar is labelled on product packages. The recommendation from the committee to include added sugar labelling on the front of product packaging is likely to support this ongoing work.

    But changes to food labelling laws are notoriously slow in Australia. And food companies are known to oppose and delay any policy changes that might hurt their profits.

    A woman holding a young boy while looking at products on a supermarket shelf.
    Health star ratings are not compulsory in Australia. BLACKDAY/Shutterstock

    A sugary drinks tax

    Of the report’s 23 recommendations, the sugary drinks levy was the only one that wasn’t universally supported by the committee. The four Liberal and National party members of the committee opposed implementation of this policy.

    As part of their rationale, the dissenting members cited submissions from food industry groups that argued against the measure. This follows a long history of the Liberal party siding with the sugary drinks industry to oppose a levy on their products.

    The dissenting members didn’t acknowledge the strong evidence that a sugary drinks levy has worked as intended in a wide range of countries.

    In the UK, for example, a levy on sugary drinks implemented in 2018 has successfully lowered the sugar content in UK soft drinks and reduced sugar consumption.

    The dissenting committee members argued a sugary drinks levy would hurt families on lower incomes. But previous Australian modelling has shown the two most disadvantaged quintiles would reap the greatest health benefits from such a levy, and accrue the highest savings in health-care costs.

    What happens now?

    Improvements to population diets and prevention of obesity will require a comprehensive and coordinated package of policy reforms.

    Globally, a range of countries facing rising epidemics of obesity and diabetes are starting to take such strong preventive action.

    In Australia, after years of inaction, this week’s report is the latest sign that long-awaited policy change may be near.

    But meaningful and effective policy change will require politicians to listen to the public health evidence rather than the protestations of food companies concerned about their bottom line.

    Gary Sacks, Professor of Public Health Policy, Deakin University

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

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  • Women’s Strength Training Anatomy – by Frédéric Delavier

    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.

    Fitness guides for women tend to differ from fitness guides for men, in the wrong ways:

    “Do some squats and jumping jacks, and here’s a exercise for your abs; you too can look like our model here”

    In those other books we are left wonder: where’s the underlying information? Where are the explanations that aren’t condescending? Where, dare we ask, is the understanding that a woman might ever lift something heavier than a baby?

    Delavier, in contrast, delivers. With 130 pages of detailed anatomical diagrams for all kinds of exercises to genuinely craft your body the way you want it for you. Bigger here, smaller there, functional strength, you decide.

    And rest assured: no, you won’t end up looking like Arnold Schwarzenegger unless you not only eat like him, but also have his genes (and possibly his, uh, “supplement” regime).

    What you will get though, is a deep understanding of how to tailor your exercise routine to actually deliver the personalized and specific results that you want.

    Pick Up Today’s Book on Amazon!

    Not looking for a feminine figure? You may like the same author’s book for men:

    Check out Strength Training Anatomy (for men) here!

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