Elderberries vs Gooseberries – Which is Healthier?

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Our Verdict

When comparing elderberries to gooseberries, we picked the elderberries.

Why?

These are both berries more likely found in your garden or local wood than in the supermarket, but if you have convenient access to them, they’re great options for eating!

In terms of macros, elderberry has nearly 2x the carbs and/but also nearly 2x the fiber, which in glycemic index terms, mostly cancels out (although: elderberry has the slightly lower glycemic index of the two)

In the category of vitamins, both are great but elderberries are winning with more of vitamins A, B1, B2, B3, B6, and C, while gooseberries have more vitamin B5.

When it comes to minerals, elderberries again lead with more calcium, iron, phosphorus, and potassium, while gooseberries have more magnesium.

There is an extra category today, which is “extra medicinal properties”, and elderberries have extra immune-boosting qualities, whereas gooseberries—while being as polyphenol-laden as one usually expects berries to be—do not confer the same kind of benefit in this regard.

You can check out the information about elderberry’s extra properties in the links section below; meanwhile, if you’re choosing between these berries, that’s the clear winner in every category today!

Want to learn more?

You might like to read:

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  • Could ADHD drugs reduce the risk of early death? Unpacking the findings from a new Swedish study

    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.

    Attention-deficit hyperactivity disorder (ADHD) can have a considerable impact on the day-to-day functioning and overall wellbeing of people affected. It causes a variety of symptoms including difficulty focusing, impulsivity and hyperactivity.

    For many, a diagnosis of ADHD, whether in childhood or adulthood, is life changing. It means finally having an explanation for these challenges, and opens up the opportunity for treatment, including medication.

    Although ADHD medications can cause side effects, they generally improve symptoms for people with the disorder, and thereby can significantly boost quality of life.

    Now a new study has found being treated for ADHD with medication reduces the risk of early death for people with the disorder. But what can we make of these findings?

    A large study from Sweden

    The study, published this week in JAMA (the prestigious journal of the American Medical Association), was a large cohort study of 148,578 people diagnosed with ADHD in Sweden. It included both adults and children.

    In a cohort study, a group of people who share a common characteristic (in this case a diagnosis of ADHD) are followed over time to see how many develop a particular health outcome of interest (in this case the outcome was death).

    For this study the researchers calculated the mortality rate over a two-year follow up period for those whose ADHD was treated with medication (a group of around 84,000 people) alongside those whose ADHD was not treated with medication (around 64,000 people). The team then determined if there were any differences between the two groups.

    What did the results show?

    The study found people who were diagnosed and treated for ADHD had a 19% reduced risk of death from any cause over the two years they were tracked, compared with those who were diagnosed but not treated.

    In understanding this result, it’s important – and interesting – to look at the causes of death. The authors separately analysed deaths due to natural causes (physical medical conditions) and deaths due to unnatural causes (for example, unintentional injuries, suicide, or accidental poisonings).

    The key result is that while no significant difference was seen between the two groups when examining natural causes of death, the authors found a significant difference for deaths due to unnatural causes.

    So what’s going on?

    Previous studies have suggested ADHD is associated with an increased risk of premature death from unnatural causes, such as injury and poisoning.

    On a related note, earlier studies have also suggested taking ADHD medicines may reduce premature deaths. So while this is not the first study to suggest this association, the authors note previous studies addressing this link have generated mixed results and have had significant limitations.

    In this new study, the authors suggest the reduction in deaths from unnatural causes could be because taking medication alleviates some of the ADHD symptoms responsible for poor outcomes – for example, improving impulse control and decision-making. They note this could reduce fatal accidents.

    The authors cite a number of studies that support this hypothesis, including research showing ADHD medications may prevent the onset of mood, anxiety and substance use disorders, and lower the risk of accidents and criminality. All this could reasonably be expected to lower the rate of unnatural deaths.

    Strengths and limitations

    Scandinavian countries have well-maintained national registries that collect information on various aspects of citizens’ lives, including their health. This allows researchers to conduct excellent population-based studies.

    Along with its robust study design and high-quality data, another strength of this study is its size. The large number of participants – almost 150,000 – gives us confidence the findings were not due to chance.

    The fact this study examined both children and adults is another strength. Previous research relating to ADHD has often focused primarily on children.

    One of the important limitations of this study acknowledged by the authors is that it was observational. Observational studies are where the researchers observe and analyse naturally occurring phenomena without intervening in the lives of the study participants (unlike randomised controlled trials).

    The limitation in all observational research is the issue of confounding. This means we cannot be completely sure the differences between the two groups observed were not either partially or entirely due to some other factor apart from taking medication.

    Specifically, it’s possible lifestyle factors or other ADHD treatments such as psychological counselling or social support may have influenced the mortality rates in the groups studied.

    Another possible limitation is the relatively short follow-up period. What the results would show if participants were followed up for longer is an interesting question, and could be addressed in future research.

    What are the implications?

    Despite some limitations, this study adds to the evidence that diagnosis and treatment for ADHD can make a profound difference to people’s lives. As well as alleviating symptoms of the disorder, this study supports the idea ADHD medication reduces the risk of premature death.

    Ultimately, this highlights the importance of diagnosing ADHD early so the appropriate treatment can be given. It also contributes to the body of evidence indicating the need to improve access to mental health care and support more broadly.The Conversation

    Hassan Vally, Associate Professor, Epidemiology, Deakin University

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

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  • Waist Size Worries: Age-Appropriate Solutions

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    It’s Q&A Day at 10almonds!

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    ❝My BMI is fine, but my waist is too big. What do I do about that? I am 5′ 5″ tall and 128 pounds and 72 years old.❞

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  • Sensitive – by Jenn Granneman and Andre Sólo

    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.

    This book is written for what is called the “Highly Sensitive Person”, which makes it sound like a very rare snowflake condition, when in fact the diagnostic criteria (discussed early in the book) yield a population bell curve of 30:40:30, whereupon 30% are in the band of “high sensitivity”, 40% “normal sensitivity” and the remainder “low sensitivity”. You may note that “high” and “low” together outnumber “normal”, but statistics is like that.

    So, if you’re one of the approximately one in three people who fall into the higher category, and/or you have a loved one who is in that category, then this book looks at the many advantages to a commonly stigmatized and (by cruel irony) criticized personality trait.

    Those advantages range from personal life to work and even public life (yes, really), and can be grown, positively highlighted, used, and enjoyed.

    In the category of criticism, the book does not usefully cover the benefit of psychological resilience. Resilience does not mean losing sensitivity, just, being able to also dry one’s tears and weather life’s slings and arrows when the world is harsher than one might like. But for the authors, they have stacked all their chips on “we must make the world a better place”. Which is a noble goal, if not always an immediately attainable one.

    Bottom line: if you are more sensitive than average and would like to use that to benefit yourself and those around you, then this is the book for you!

    Click here to check out Sensitive, and make the most of your strengths!

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  • Fast-Pickled Cucumbers

    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.

    Pickled vegetables are great for the gut, and homemade is invariably better than store-bought. But if you don’t have pickling jars big enough for cucumbers, and don’t want to wait a couple of weeks for the results, here’s a great way to do it quickly and easily.

    You will need

    • 1 large cucumber, sliced
    • 2 tbsp apple cider vinegar
    • 1½ tbsp salt (do not omit or substitute)
    • 3 cloves garlic, whole, peeled
    • 3 large sprigs fresh dill
    • 2 tsp whole black peppercorns
    • ½ tsp crushed red pepper flakes
    • 1 bay leaf

    Method

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

    1) Mix the vinegar and salt with 1½ cups of water in a bowl.

    2) Assemble the rest of the ingredients, except the cucumber, into a quart-size glass jar with an airtight lid.

    3) Add the cucumber slices into the jar.

    4) Add the pickling brine that you made, leaving ½” space at the top.

    5) Close the lid, and shake well.

    6) Refrigerate for 2 days, after which, serve at your leisure:

    Enjoy!

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  • What Happens To Your Body When You Do Squats Every Day-Not Just For Legs!

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    Squat Every Day? Yes, Please!

    It’s back to basics with this video (below). Passion for Health’s video, “What Happens To Your Body When You Do Squats Every Day-Not Just For Legs!” really brings home how squats aren’t just a one-trick pony for your legs.

    The humble bodyweight squat is shown to contribute to everything from bolstering all-around lower body strength to bettering bone density and increasing metabolism.

    Indeed, squats are so powerful that we reviewed a whole book that focuses just on the topic of squatting. Other, broader books on exercise also focus on the positive impacts that squatting can make.

    A proper squat goes beyond your legs, engaging your core, enhancing joint health, and, some argue, can lead to improved balance and circulation.

    (Plus, they’re easy to execute, given they can be done anywhere, without any equipment).

    This is probably why Luigi Fontana and Dr Rangan Chatterjee have spoken about the benefits of squatting.

    How Should We Start?

    The video goes beyond the ‘why’ and delves into the ‘how’, offering step-by-step squatting techniques.

    It answers the burning question: should you really be doing squats every day? 

    (Hint: the answer is most likely “yes”).

    Of course, some of us may not be able to squat, and for those, we’ll feature alternatives in a future article.

    For beginners, the advice is to start slow, aiming for 10 repetitions. You can gradually increase that count as you feel your muscles strengthen. Experienced gym-goers might push for 20 or more reps, adding variations like jump squats for an extra challenge.

    The key takeaway is to listen to your body and ensure rest days for muscle recovery.

    At the end of the day, Passion for Health’s video is a treasure trove for squat lovers, from novices to the seasoned, and insists on the importance of form, frequency, and listening to one’s body.

    How did you find that video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • Anti-Inflammatory Khichri & Tadka

    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.

    This is halfway between a daal and a risotto; it’s delicious and it’s full of protein, fiber, heathy fats, and flavors. And those flavors? Mostly from health-giving phytochemicals of one kind of another.

    You will need

    For the khichri:

    • 1 oz chana dal
    • 1 oz red lentils
    • 1 oz brown lentils
    • 1 oz quinoa
    • 4 oz wholegrain basmati rice
    • 1 tbsp chia seeds
    • 1 tsp ground turmeric
    • ½ tsp MSG or 1 tsp low-sodium salt

    For the tadka:

    • 2 tbsp avocado oil (or other oil suitable for high temperatures—so, not olive oil on this occasion!)
    • ¼ bulb garlic, thinly sliced
    • 1 fresh red chili (adjust per heat preferences)
    • 1 fresh green chili (adjust per heat preferences)
    • 1 tsp cumin seeds
    • 6 curry leaves
    • 12 twists of freshly ground black pepper

    To serve:

    • Optional: flatbreads or poppadoms
    • Optional: lemon wedges or lime wedges
    • Optional: chopped cilantro or parsley

    Method

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

    1) Simmer the khichri ingredients in 5 cups of water, stirring occasionally if necessary, until it has a risotto-like consistency; this will probably take about 30–40 minutes. This time can be greatly reduced by using a pressure cooker, but obviously you won’t be able to check or stir, so do that only if you know what you’re doing cooking those grains and pseudograins in there, and what settings/timings to use for your specific device.

    2) Make the tadka when the khichri is nearly ready, by heating the 2 tbsp of avocado oil in a skillet until very hot but not smoking, Add the rest of the ingredients from the tadka section, and cook until the garlic is nice and golden.

    3) Pour the tadka over the khichri to serve, with any of the optional accompaniments we mentioned.

    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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