Cashew Nuts vs Macadamia Nuts – Which is Healthier?

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Our Verdict

When comparing cashews to macadamias, we picked the cashews.

Why?

In terms of macros, cashews have more than 2x the protein, while macadamias have nearly 2x the fat. The fats are mostly monounsaturated, so it’s still healthy in moderation, but still, we’re going to prize the protein over it and call this category a nominal win for cashews.

When it comes to vitamins, things are fairly even; cashews have more of vitamins B5, B6, B9, and E, while macadamias have more of vitamins B1, B2, B3, and C.

In the category of minerals, cashews take the clear lead; cashews have more copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while macadamias have more calcium and manganese.

In short, enjoy both (as macadamias have their benefits too), but cashews win in total nutrient density.

Want to learn more?

You might like to read:

Why You Should Diversify Your Nuts

Take care!

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  • Mushrooms vs Eggplant – Which is Healthier?

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    Our Verdict

    When comparing mushrooms to eggplant, we picked the mushrooms.

    Why?

    First, you may be wondering: which mushrooms? Button mushrooms? White mushrooms? Chestnut mushrooms? Portobello mushrooms? And the answer is yes. Those (and more; it represents most mushrooms that are commonly sold fresh in western supermarkets) are all the same species at different ages; namely, Agaricus bisporus—not to be mistaken for fly agaric, which despite the name, is not even a member of the Agaricus genus, and is in fact Amanita muscari. This is an important distinction, because fly agaric is poisonous, though fatality is rare, and it’s commonly enjoyed recreationally (after some preparation, which reduces its toxicity) for its psychoactive effects. It’s the famous red one with white spots. Anyway, today we will be talking instead about Agaricus bisporus, which is most popular western varieties of “edible mushroom”.

    With that in mind, let’s get down to it:

    In terms of macros, mushrooms contain more than 3x the protein, while eggplant contains nearly 2x the carbs and 3x the fiber. We’ll call this a tie for macros.

    As for vitamins, mushrooms contain more of vitamins B1, B2, B3, B5, B6, B7, B9, B12, D, and choline, while eggplant contains more of vitamins A, E, and K. Most notably for vegans, mushrooms are a good non-animal source of vitamins B12 and D, which nutrients are not generally found in plants. Mushrooms, of course, are not technically plants. In any case, the vitamins category is an easy win for mushrooms.

    When it comes to minerals, mushrooms have more copper, iron, phosphorus, potassium, selenium, and zinc, while eggplant has more calcium, magnesium, and manganese. Another easy win for mushrooms.

    One final thing worth noting is that mushrooms are a rich source of the amino acid ergothioneine, which has been called a “longevity vitamin” for its healthspan-increasing effects (see our article below).

    Meanwhile, in the category of mushrooms vs eggplant, mushrooms don’t leave much room for doubt and are the clear winner here.

    Want to learn more?

    You might like to read:

    The Magic of Mushrooms: “The Longevity Vitamin” (That’s Not A Vitamin)

    Take care!

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  • Why is toddler milk so popular? Follow the money

    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.

    Toddler milk is popular and becoming more so. Just over a third of Australian toddlers drink it. Parents spend hundreds of millions of dollars on it globally. Around the world, toddler milk makes up nearly half of total formula milk sales, with a 200% growth since 2005. Growth is expected to continue.

    We’re concerned about the growing popularity of toddler milk – about its nutritional content, cost, how it’s marketed, and about the impact on the health and feeding of young children. Some of us voiced our concerns on the ABC’s 7.30 program recently.

    But what’s in toddler milk? How does it compare to cow’s milk? How did it become so popular?

    What is toddler milk? Is it healthy?

    Toddler milk is marketed as appropriate for children aged one to three years. This ultra-processed food contains:

    • skim milk powder (cow, soy or goat)
    • vegetable oil
    • sugars (including added sugars)
    • emulsifiers (to help bind the ingredients and improve the texture)
    • added vitamins and minerals.

    Toddler milk is usually lower in calcium and protein, and higher in sugar and calories than regular cow’s milk. Depending on the brand, a serve of toddler milk can contain as much sugar as a soft drink.

    Even though toddler milks have added vitamins and minerals, these are found in and better absorbed from regular foods and breastmilk. Toddlers do not need the level of nutrients found in these products if they are eating a varied diet.

    Global health authorities, including the World Health Organization (WHO), and Australia’s National Health and Medical Research Council, do not recommend toddler milk for healthy toddlers.

    Some children with specific metabolic or dietary medical problems might need tailored alternatives to cow’s milk. However, these products generally are not toddler milks and would be a specific product prescribed by a health-care provider.

    Toddler milk is also up to four to five times more expensive than regular cow’s milk. “Premium” toddler milk (the same product, with higher levels of vitamins and minerals) is more expensive.

    With the cost-of-living crisis, this means families might choose to go without other essentials to afford toddler milk.

    Woman holding blue plastic spoon of formula powder over open tin of formula, milk bottle in background
    Toddler milk is more expensive than cow’s milk and contains more sugar.
    Dragana Gordic/Shutterstock

    How toddler milk was invented

    Toddler milk was created so infant formula companies could get around rules preventing them from advertising their infant formula.

    When manufacturers claim benefits of their toddler milk, many parents assume these claimed benefits apply to infant formula (known as cross-promotion). In other words, marketing toddler milks also boosts interest in their infant formula.

    Manufacturers also create brand loyalty and recognition by making the labels of their toddler milk look similar to their infant formula. For parents who used infant formula, toddler milk is positioned as the next stage in feeding.

    How toddler milk became so popular

    Toddler milk is heavily marketed. Parents are told toddler milk is healthy and provides extra nutrition. Marketing tells parents it will benefit their child’s growth and development, their brain function and their immune system.

    Toddler milk is also presented as a solution to fussy eating, which is common in toddlers.

    However, regularly drinking toddler milk could increase the risk of fussiness as it reduces opportunities for toddlers to try new foods. It’s also sweet, needs no chewing, and essentially displaces energy and nutrients that whole foods provide.

    Toddler wearing bib with food smeared on face
    Toddler milk is said to help fussy eating, but it may make things worse.
    zlikovec/Shutterstock

    Growing concern

    The WHO, along with public health academics, has been raising concerns about the marketing of toddler milk for years.

    In Australia, moves to curb how toddler milk is promoted have gone nowhere. Toddler milk is in a category of foods that are allowed to be fortified (to have vitamins and minerals added), with no marketing restrictions. The Australian Competition & Consumer Commission also has concerns about the rise of toddler milk marketing. Despite this, there is no change in how it’s regulated.

    This is in contrast to voluntary marketing restrictions in Australia for infant formula.

    What needs to happen?

    There is enough evidence to show the marketing of commercial milk formula, including toddler milk, influences parents and undermines child health.

    So governments need to act to protect parents from this marketing, and to put child health over profits.

    Public health authorities and advocates, including us, are calling for the restriction of marketing (not selling) of all formula products for infants and toddlers from birth through to age three years.

    Ideally, this would be mandatory, government-enforced marketing restrictions as opposed to industry self-regulation in place currently for infant formulas.

    We musn’t blame parents

    Toddlers are eating more processed foods (including toddler milk) than ever because time-poor parents are seeking a convenient option to ensure their child is getting adequate nutrition.

    Formula manufacturers have used this information, and created a demand for an unnecessary product.

    Parents want to do the best for their toddlers, but they need to know the marketing behind toddler milks is misleading.

    Toddler milk is an unnecessary, unhealthy, expensive product. Toddlers just need whole foods and breastmilk, and/or cow’s milk or a non-dairy, milk alternative.

    If parents are worried about their child’s eating, they should see a health-care professional.

    Anthea Rhodes, a paediatrician from Royal Children’s Hospital Melbourne and a lecturer at the University of Melbourne, co-authored this article.The Conversation

    Jennifer McCann, Lecturer Nutrition Sciences, Institute for Physical Activity and Nutrition, Deakin University; Karleen Gribble, Adjunct Associate Professor, School of Nursing and Midwifery, Western Sydney University, and Naomi Hull, PhD candidate, University of Sydney

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

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  • Artichoke vs Brussels Sprouts – Which is Healthier?

    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.

    Our Verdict

    When comparing artichoke to Brussels sprouts, we picked the sprouts.

    Why?

    Finally, a vegetable that beats artichoke—after it previously beat heart-of-palm, asparagus, and even cabbage! It was still close though, which is impressive for artichoke, considering what a nutritional powerhouse Brussels sprouts are:

    In terms of macros, the only meaningful difference is that artichoke has slightly more carbs and fiber, so artichoke gets the most marginal of nominal wins in this category.

    In the category of vitamins, however, artichoke has more of vitamins B3, B9, and choline, while Brussels sprouts have more of vitamins A, B1, B2, B6, C, E, and K, giving sprouts the clear victory here, especially with much higher margins of difference (e.g. 58x more vitamin A, as well as 7x more vitamin C, and 10x more vitamin K).

    When it comes to minerals, artichoke has more copper, magnesium, phosphorus, and zinc, while Brussels sprouts have more iron, manganese, potassium, and selenium, resulting in a 4:4 tie, and the small margins of difference are mostly comparable, with the exception that sprouts have 8x more selenium. So, Brussels sprouts win this category very marginally on that tie-breaker.

    Adding up the sections we see that macros and minerals gave a small win each to artichoke and sprouts respectively, while the vitamins category was an overwhelming win for sprouts, so—with this deciding factor in mind—sprouts win the day today.

    Want to learn more?

    You might like to read:

    Sprout Your Seeds, Grains, Beans, Etc

    Enjoy!

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    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.

    Medications are, of course, a necessity of life (literally!) for many, especially as we get older. Nevertheless, overmedication is also a big problem that can cause a lot of harm too, and guess what, it comes with the exact same “especially as we get older” tag too.

    So, what does Dr. Bohannon (a doctor of pharmacy, diabetes educator, and personal trainer too) recommend?

    Simply put: she recommends starting with a comprehensive health history assessment and analysing one’s medication/supplement profile, before getting lab work done, tweaking all the things that can be tweaked along the way, and—of course—not neglecting lifestyle medicine either.

    The book is prefaced and ended with pep talks that probably a person who has already bought the book does not need, but they don’t detract from the practical content either. Nevertheless, it feels a little odd that it takes until chapter 4 to reach “step 1” of her 7-step method!

    The style throughout is conversational and energetic, but not overly padded with hype; it’s just a very casual style. Nevertheless, she brings to bear her professional knowledge and understanding as a doctor of pharmacy, to include her insights into the industry that one might not observe from outside of it.

    Bottom line: if you’d like to do your own personal meds review and want to “know enough to ask the right questions” before bringing it up with your doctor, this book is a fine choice for that.

    Click here to check out To Medicate Or Not, and make informed choices!

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  • Breaking Free from Emotional Eating – Geneen Roth

    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 isn’t a book about restrictive dieting, or even willpower. Rather, it’s about making the unconscious conscious, and changing your relationship with food from being one of compulsion, to one of choice, wherein you also get the choice of saying “no”.

    Roth takes us through the various ways in which life seems to conspire to take consciousness away from eating, from obvious distractions such as TV, to less obvious ones, like “it doesn’t count if you’re not sitting down”. She also tackles other psychological aspects, such as those people get from parents—which can be a big factor for many.

    Importantly, she teaches us that when it comes to “have your cake and eat it”, you can also, in fact, have your cake and not eat it. That’s an option too. Its mere presence in our house is not the boss of us. However, overcoming the “this then that” automatic process that goes from having to eating, is something that Roth gives quite some attention to, offering a number of reframes to make it a lot easier.

    The style is friendly, conversational, pop-science, and the format dates it a little—this is very much a book formatted the way pop-science books were formatted 20–50 years ago (the book itself is from 2003, for what it’s worth). However, a lack of modern format doesn’t take away from its very valuable insights, and if anything, the older format rather promotes reading a book from cover to cover, which can be beneficial.

    Bottom line: if emotional or compulsive eating is something that you’ve found tricky to overcome, then this book can help make it a lot easier.

    Click here to check out Breaking Free From Emotional Eating, and indeed enjoy a freer life on your own terms!

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  • Natural Remedies and Foods for Osteoarthritis

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    ❝Natural solutions for osteoarthritis. Eg. Rosehip tea, dandelion root tea. Any others??? What foods should I absolutely leave alone?❞

    We’ll do a main feature on arthritis (in both its main forms) someday soon, but meanwhile, we recommend eating for good bone/joint health and against inflammation. To that end, you might like these main features we did on those topics:

    Of these, probably the last one is the most critical, and also will have the speediest effects if implemented.

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