Applesauce vs Cranberry Sauce – Which is Healthier?

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Our Verdict

When comparing applesauce to cranberry sauce, we picked the applesauce.

Why?

It mostly comes down to the fact that apples are sweeter than cranberries:

In terms of macros, they are both equal on fiber (both languishing at a paltry 1.1g/100g), and/but cranberry sauce has 4x the carbs, of which, more than 3x the sugar. Simply, cranberry sauce recipes invariably have a lot of added sugar, while applesauce recipes don’t need that. So this is a huge relative win for applesauce (we say “relative” because it’s still not great, but cranberry sauce is far worse).

In the category of vitamins, applesauce has more of vitamins B1, B2, B5, B6, B9, and C, while cranberry sauce has more of vitamins E, K, and choline. A more moderate win for applesauce this time.

When it comes to minerals, applesauce has more calcium, copper, magnesium, phosphorus, and potassium, while cranberry sauce has more iron, manganese, and selenium. Another moderate win for applesauce.

Since we’ve discussed relative amounts rather than actual quantities, it’s worth noting that neither sauce is a good source of vitamins or minerals, and neither are close to just eating the actual fruits. Just, cranberry sauce is the relatively more barren of the two.

While cranberries famously have some UTI-fighting properties, you cannot usefully gain this benefit from a sauce that (with its very high sugar content and minimal fiber) actively feeds the very C. albicans you are likely trying to kill.

All in all, a pitiful show of nutritional inadequacy from these two products today, but one is relatively less bad than the other, and that’s the applesauce.

Want to learn more?

You might like to read:

From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

Enjoy!

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  • Parent Effectiveness Training – by Dr. Thomas Gordon

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    Do you want your home (or workplace, for that matter) to be a place of peace? This book literally got the author nominated for a Nobel Peace Prize. Can’t really get much higher praise than that.

    The title is “Parent Effectiveness Training”, but in reality, the advice in the book is applicable to all manner of relationships, including:

    • romantic relationships
    • friends
    • colleagues
    • …and really any human interaction.

    It covers some of the same topics we did today (and more) in much more detail than we ever could in a newsletter. It lays out formulae to use, gives plenty of examples, and/but is free from undue padding.

    • Pros: this isn’t one of those “should have been an article” books. It has so much valuable content.
    • Cons: It is from the 1970s* so examples may feel “dated” now.

    In addition to going into much more detail on some of the topics covered in today’s issue of 10almonds, Dr. Gordon also talks in-depth about the concept of “problem-ownership”.

    In a nutshell, that means: whose problem is a given thing? Who “has” what problem? Everyone needs to be on the same page about everyone else’s problems in the situation… as well as their own, which is not always a given!

    Dr. Gordon presents, in short, tools not just to resolve conflict, but also to pre-empt it entirely. With these techniques, we can identify and deal with problems (together!) well before they arise.

    Everybody wins.

    Get your copy of “Parent Effectiveness Training” from Amazon today!

    *Note: There is an updated edition on the market, and that’s what you’ll find upon following the above link. This reviewer (hi!) has a battered old paperback from the 1970s and cannot speak for what was changed in the new edition. However: if the 70s one is worth more than its weight in gold (and it is), the new edition is surely just as good, if not better!

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  • How Much Alcohol Does It Take To Increase Cancer Risk?

    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.

    Alcohol is, of course, unhealthy. Not even the famous “small glass of red” is recommended:

    Can We Drink To Good Health?

    Alcohol also increases all-cause mortality at any dose (even “low-risk drinking”):

    Alcohol Consumption Patterns and Mortality Among Older Adults

    …and the World Health Organization has declared that the only safe amount of alcohol is zero:

    WHO: No level of alcohol consumption is safe for our health

    But what of alcohol and cancer? According to the American Association of Cancer Research’s latest report, more than half of Americans do not know that alcohol increases the risk of cancer:

    Source: AACR Cancer Progress Report

    Why/how does alcohol increase the risk of cancer?

    There’s an obvious aspect and a less obvious but very important aspect:

    • The obvious: alcohol damages almost every system in the body, and so it’s little surprise if that includes systems whose job it is to keep us safe from cancer.
    • The less obvious: alcohol is largely metabolized by certain enzymes that have an impact on DNA repair, such as alcohol dehydrogenases and aldehyde dehydrogenases, amongst others, and noteworthily, acetaldehyde (the main metabolite of alcohol) is itself genotoxic.

    Read more: Alcohol & Cancer

    This is important, because it means alcohol also increases the risk of cancers other than the obvious head/neck, laryngeal, esophageal, liver, and colorectal cancers.

    However, those cancers are of course the most well-represented of alcohol-related cancers, along with breast cancer (this has to do with alcohol’s effect on estrogen metabolism).

    If you’re curious about the numbers, and the changes in risk if one reduces/quits/reprises drinking:

    ❝The increased alcohol-related cancer incidence was associated with dose; those who changed from nondrinking to mild (adjusted hazard ratio [aHR], 1.03; 95% CI, 1.00-1.06), moderate (aHR, 1.10; 95% CI, 1.02-1.18), or heavy (aHR, 1.34; 95% CI, 1.23-1.45) drinking levels had an associated higher risk than those who did not drink.

    Those with mild drinking levels who quit drinking had a lower risk of alcohol-related cancer (aHR, 0.96; 95% CI, 0.92-0.99) than those who sustained their drinking levels.

    Those with moderate (aHR, 1.07; 95% CI, 1.03-1.12) or heavy (aHR, 1.07; 95% CI, 1.02-1.12) drinking levels who quit drinking had a higher all cancer incidence than those who sustained their levels, but when quitting was sustained, this increase in risk disappeared.

    Results of this study showed that increased alcohol consumption was associated with higher risks for alcohol-related and all cancers, whereas sustained quitting and reduced drinking were associated with lower risks of alcohol-related and all cancers.

    Alcohol cessation and reduction should be reinforced for the prevention of cancer.❞

    Source: Association Between Changes in Alcohol Consumption and Cancer Risk

    Worried it’s too late?

    If you’re reading this (and thus, evidently, still alive), it isn’t. It’s never too late (nor too early) to reduce, or ideally stop, drinking. Even if you already have cancer, drinking more alcohol will only exacerbate things, and abstaining from alcohol will improve your chances of recovery.

    For a reassuring timeline of recovery from alcohol-related damage, see:

    What Happens To Your Body When You Stop Drinking Alcohol

    Want to stop, but have tried before and find it daunting?

    There are a few ways to make it a lot easier:

    Rethinking Drinking: How To Reduce Or Quit Alcohol

    Take care!

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  • Flossing Without Flossing?

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    Flossing Without Flossing?

    You almost certainly brush your teeth. You might use mouthwash. A lot of people floss for three weeks at a time, often in January.

    There are a lot of options for oral hygiene; variations of the above, and many alternatives too. This is a big topic, so rather than try to squeeze it all in one, this will be a several-part series.

    The first part was: Toothpastes & Mouthwashes: Which Help And Which Harm?

    How important is flossing?

    Interdental cleaning is indeed pretty important, even though it may not have the heart health benefits that have been widely advertised:

    Periodontal Disease and Atherosclerotic Vascular Disease: Does the Evidence Support an Independent Association?

    However! The health of our gums is very important in and of itself, especially as we get older:

    Flossing Is Associated with Improved Oral Health in Older Adults

    But! It helps to avoid periodontal (e.g. gum) disease, not dental caries:

    Flossing for the management of periodontal diseases and dental caries in adults

    And! Most certainly it can help avoid a stack of other diseases:

    Interdental Cleaning Is Associated with Decreased Oral Disease Prevalence

    …so in short, if you’d like to have happy healthy teeth and gums, flossing is an important adjunct, and/but not a one-stop panacea.

    Is it better to floss before or after brushing?

    As you prefer. A team of scientists led by Dr. Claudia Silva studied this, and found that there was “no statistical difference between brush-floss and floss-brush”:

    Does flossing before or after brushing influence the reduction in the plaque index? A systematic review and meta-analysis

    Flossing is tedious. How do we floss without flossing?

    This is (mostly) about water-flossing! Which does for old-style floss what sonic toothbrushes to for old-style manual toothbrushes.

    If you’re unfamiliar, it means using a device that basically power-washes your teeth, but with a very narrow high-pressure jet of water.

    Do they work? Yes:

    Effects of interdental cleaning devices in preventing dental caries and periodontal diseases: a scoping review

    As for how it stacks up against traditional flossing, Liang et al. found:

    ❝In our previous single-outcome analysis, we concluded that interdental brushes and water jet devices rank highest for reducing gingival inflammation while toothpick and flossing rank last.

    In this multioutcome Bayesian network meta-analysis with equal weight on gingival inflammation and bleeding-on-probing, the surface under the cumulative ranking curve was 0.87 for water jet devices and 0.85 for interdental brushes.

    Water jet devices and interdental brushes remained the two best devices across different sets of weightings for the gingival inflammation and bleeding-on-probing.

    ~ Journal of Evidence-Based Dental Practice

    You may be wondering how safe it is if you have had dental work done, and, it appears to be quite safe, for example:

    BDJ | Water-jet flossing: effect on composites

    Want to try water-flossing?

    Here are some examples on Amazon:

    Bonus: if you haven’t tried interdental brushes, here’s an example for that

    Enjoy!

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  • The Gut Bacteria That Improve Your General Decision-Making In Life

    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.

    As one YouTube commenter said, “Trust your gut, but make sure you have a trustworthy gut first”!

    Dr. Tracey Marks, psychiatrist, explains how:

    Gut feelings and more

    As you probably know, the gut and brain communicate via the vagus nerve, making gut bacteria highly influential.

    How influential? Here are some key points from the video:

    • Healthier gut bacteria are linked to more cautious risk-taking and future-oriented decisions.
    • Gut bacteria influence serotonin (95% produced in the gut), dopamine, and neurotransmitters essential for decision-making.
    • People with good gut health prioritize fairness in decision-making.
    • The gut influences decision-making via neurotransmitter production, vagus nerve signaling, and inflammation control.

    Gut bacteria produce metabolites (beyond the neurotransmitters mentioned above!) that affect nerve circuits for emotion and executive function. These postbiotics (postbiotics = byproducts of gut bacteria fermenting prebiotics) play a crucial role in brain health. Examples of things they make include short-chain fatty acids (butyrate), enzymes, peptides, and vitamins, which between them strengthen gut lining, reduce inflammation, regulate serotonin, and support immune function. Scientists are even exploring postbiotics for treating metabolic and inflammatory diseases.

    Timeline of brain-gut axis health improvements

    • Days 4–14: gut bacterial composition starts changing (you probably won’t notice anything brainwise, but you may get gas; this is normal and temporary)
    • Weeks 2–6: mood and mental clarity improve (you’ll start feeling it here, most likely first in an abstract “life seems more beautiful” sort of way, plus less brain fog)
    • Months 2–3: long-term neural adaptations form (this is where the decision-making improvements come in, so you’ll need some patience about this, but the mood boost you’ve now had since weeks 2–6 should make the next bit even easier).

    Dr. Marks’ suggestions, to make the most of this:

    1. Diversify diet: aim for 30* different plant-based foods per week!
    2. Try fermented foods: start with small amounts of kimchi, kefir, etc.
    3. Increase fiber intake: add chia seeds or flaxseeds to meals!
    4. Limit artificial sweeteners: many of them disrupt gut bacteria.
    5. Maintain regular meal times: supports bacterial circadian rhythms.
    6. Don’t rely solely on supplements; whole foods are more effective!

    *this is not a random number out of a hat; there is science behind the number! Here’s the science.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like:

    Genius Gut: 10 New Gut-Brain Hacks to Revolutionise Your Energy, Mood, and Brainpower – by Dr. Emily Leeming

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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  • The Drug & Supplement Combo That Reverses Aging

    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.

    So far, its effects have been dramatic (in a good way) in mice; human trials are now underway.

    How does it work?

    It builds from previous work, in which a Japanese research team created an “anti-aging vaccine”, that responded to a problem more specific than aging as a whole, namely atherosclerosis.

    They found that a certain* protein was upregulated (i.e., it was made at a greater rate resulting in greater quantities) in patients (mouse and human alike) with atherosclerosis. So, they immunized the mice against that protein, and long story short, everything improved for them, from their atherosclerosis to general markers of aging—including growing back fur that had been lost due to age-related balding (just like in humans). They also lived longer, as is to be expected of a mouse who is now biologically younger.

    *To avoid being mysterious: it was glycoprotein nonmetastatic melanoma protein B, known to its friends as GPNMB.

    You may be wondering: how can one be immunized against a protein? If so, do bear in mind, a virus is also a protein. In this case, they developed an RNA vaccine, that works in a similar way to the COVID vaccines we all know and love (albeit with a different target).

    You can read about this in abundant detail here: Senolytic vaccination improves normal and pathological age-related phenotypes and increases lifespan in progeroid mice

    Hot on the heels of that, new approaches were found, including…

    The combination

    We’ll not keep you waiting; the combination is dasatinib plus quercetin, or else fisetin alone.

    It’s about killing senescent (aging) “zombie cells” while sparing healthy cells, which that drug (dasatinib) and those supplements (quercetin and fisetin) do.

    The researchers noted:

    ❝Senescent cells are resistant to apoptosis, which is governed through the upregulation of senescent cell anti-apoptotic pathways (SCAPs). Compounds were subsequently identified that disrupted the SCAPs, inducing death of senescent cells while leaving healthy cells unaffected. Forty-six potential senolytic agents were discovered through this process. To advance translational efforts, the majority of research has focused on agents with known safety profiles and limited off-target effects (Kirkland and Tchkonia, 2020).

    The best characterized senolytic agents are dasatinib, a tyrosine kinase inhibitor approved for use in humans for cancer treatment, and quercetin, a naturally occurring plant flavonoid. The agents have a synergistic effect, making their combination more potent for senescent cell clearance (Zhu et al., 2015). As senescent cells do not divide and accumulate over a period of weeks, they can be administered using an intermittent approach, which further serves to reduce the risk of side effects (Kirkland and Tchkonia, 2020).

    In preclinical trials, the combination of dasatinib and quercetin (D + Q) have been found to alleviate numerous chronic medical conditions including vascular stiffness, osteoporosis, frailty, and hepatic stenosis

    Source: A geroscience motivated approach to treat Alzheimer’s disease: Senolytics move to clinical trials

    As to how they expanded on this research:

    ❝In our study, oral D + Q were intermittently administered to tau transgenic mice with late-stage pathology (approximated to a 70-year-old human with advanced AD) (Musi et al., 2018). The treatment effectively reduced cellular senescence and associated senescence-associated secretory phenotype incidence. The 35 % reduction in neurofibrillary tangles was accompanied by enhanced neuron density, decreased ventricular enlargement, diminished tau accumulation, and restoration of aberrant cerebral blood flow. A subsequent preclinical study validated the findings, reporting that intermittently administered D + Q cleared senescent cells in the central nervous system, reduced amyloid-β plaques, attenuated neuroinflammation, and enhanced cognition❞

    Source: Ibid.

    And now taking it to humans:

    ❝The first clinical trial of D + Q for early-stage Alzheimer’s Disease (AD) has completed enrollment (Gonzales et al., 2021). The primary aim of the open-label pilot study was to examine the central nervous system penetrance of D and Q in a small sample of older adults with early-stage AD (NCT04063124). In addition, two placebo-controlled trials of D + Q for neurodegenerative disease are underway (NCT04685590 and NCT04785300).

    One of the trials in development is a multi-site, double-blind, randomized, placebo-controlled study of senolytic therapy in older adults with amnestic mild cognitive impairment (MCI) or early-stage dementia (Clinical Dementia Rating Scale (CDR) Global 0.5–1) due to AD (elevated CSF total tau/Aβ42 ratio).

    The treatment regimen will consist of 12-weeks of intermittently administered oral D + Q.❞

    Source: Ibid.

    The study is actually completed now, but its results are not yet published (again, at time of writing). Which means: they have the data, and now they’re writing the paper.

    We look forward to providing an update about that, when the paper is published!

    In the meantime…

    Dasatinib is a drug usually prescribed to people with certain kinds of leukemia, and suffice it to say, it’s prescription-only. And unlike drugs that are often prescribed off-label (such as metformin for weight loss), getting your doctor to prescribe you an anticancer drug is unlikely unless you have the cancer in question.

    You may be wondering: how is an anticancer drug helpful against aging? And the answer is that cancer and aging are very interrelated, and both have to do with “these old cells just won’t die, and are using the resources needed for young healthy cells”. So in both cases, killing those “zombie cells” while sparing healthy ones, is what’s needed. However, your doctor will probably not buy that as a reason to prescribe you a drug that is technically chemotherapy.

    Quercetin, on the other hand, is a readily-available supplement, as is fisetin, and both have glowing (in a good way) safety profiles.

    Want to know more?

    You can read more about each of quercetin and fisetin (including how to get them), here:

    Enjoy!

    Don’t Forget…

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  • Study Tips for Exam Season?

    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.

    You’ve Got Questions? We’ve Got Answers!

    Q: Any study tips as we approach exam season? A lot of the productivity stuff is based on working life, but I can’t be the only student!

    A: We’ve got you covered:

    • Be passionate about your subject! We know of no greater study tip than that.
    • Find a willing person and lecture them on your subject. When one teaches, two learn!
    • Your mileage may vary depending on your subject, but, find a way of studying that’s fun to you!
    • If you can get past papers, get as many as you can, and use those as your “last minute” studying in the week before your exam(s). This will prime you for answering exam-style questions (and leverage state-dependent memory). As a bonus, it’ll also help ease any anxiety, because by the time of your exam it’ll be “same old, same old”!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: