Why You Should Diversify Your Nuts!

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Time to go nuts for nuts!

Nuts, in popular perception, range from “basically the healthiest food anyone can eat” to “basically high calorie salty snacks”. And, they can be either!

Some notes, then:

  • Raw is generally better that not
  • Dry roasted is generally better than the kind with added oils
  • Added salt is neither necessary nor good

Quick tip: if “roasted salted” are the cheapest or most convenient to buy, you can at least mitigate that by soaking them in warm water for 5 minutes, before rinsing and (if you don’t want wet nuts) drying.

You may be wondering: who does want wet nuts? And the answer is, if for example you’re making a delicious cashew and chickpea balti, the fact you didn’t dry them before throwing them in won’t make a difference.

Now, let’s do a quick run-down; we don’t usually do “listicles” but it seemed a good format here, so we’ve picked a top 5 for nutritional potency:

Almonds

We may have a bias. We accept it. But almonds are also one of the healthiest nuts around, and generally considered by most popular metrics the healthiest.

Not only are they high in protein, healthy fat, fiber, vitamins, and minerals, but they’re even a natural prebiotic that increases the populations of healthy gut bacteria, while simultaneously keeping down the populations of gut pathogens—what more can we ask of a nut?

Read more: Prebiotic effects of almonds and almond skins on intestinal microbiota in healthy adult humans

Pistachios

Not only are these super tasty and fun to eat (and mindful eating is all but guaranteed, as shelling them by hand slows us down and makes us more likely to eat them one at a time rather than by the handful), but also they contain lots of nutrients and are lower in calories than most nuts, so they’re a great option for anyone who’d like to eat more nuts but is doing a calorie-controlled diet and doesn’t want to have half a day’s calories in a tiny dish of nuts.

See: Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake

Walnuts

Popularly associated with brain health (perhaps easy to remember because of their appearance), they really are good for the brain:

Check it out: Beneficial Effects of Walnuts on Cognition and Brain Health

Cashews

A personal favorite of this writer for their versatility in cooking, food prep, or just as a snack, they also do wonders for metabolic health:

Learn more: The Effect of Cashew Nut on Cardiovascular Risk Factors and Blood Pressure: A Systematic Review and Meta-analysis

Brazil nuts

The most exciting thing about these nuts is that they’re an incredibly potent source of selenium, which is important not just for hair/skin/nails as popularly marketed, but also for thyroid hormone production and DNA synthesis.

But don’t eat too many, because selenium is definitely one of those “you can have too much of a good thing” nutrients, and selenium poisoning can make your hair (however beautiful and shiny it got because of the selenium) fall out if you take too much.

Know the numbers: Brazil nuts and selenium—health benefits and risks

Bottom line on nuts:

  • Nuts are a great and healthful part of almost anyone’s diet
    • Obviously, if you have a nut allergy, then we’re sorry; this one won’t have helped you so much
  • Almonds are one of the most healthful nuts out there
  • Brazil nuts are incredibly potent, to the point where moderation is recommended
  • A handful of mixed nuts per day is a very respectable option—when it comes to food and health, diversity is almost always good!

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  • Why Chronic Obstructive Pulmonary Disease (COPD) Is More Likely Than You Think

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    Chronic Obstructive Pulmonary Disease (COPD): More Likely Than You Think

    COPD is not so much one disease, as rather a collection of similar (and often overlapping) diseases. The main defining characteristic is that they are progressive lung diseases. Historically the most common have been chronic bronchitis and emphysema, though Long COVID and related Post-COVID conditions appear to have been making inroads.

    Lung cancer is generally considered separately, despite being a progressive lung disease, but there is crossover too:

    COPD prevalence is increased in lung cancer, independent of age, sex and smoking history

    COPD can be quite serious:

    Life expectancy and years of life lost in Chronic Obstructive Pulmonary Disease: Findings from the NHANES III Follow-up Study

    “But I don’t smoke”

    Great! In fact we imagine our readership probably has disproportionately few smokers compared to the general population, being as we all are interested in our health.

    But, it’s estimated that 30,000,000 Americans have COPD, and approximately half don’t know it. Bear in mind, the population of the US is a little over 340,000,000, so that’s a little under 9% of the population.

    Click here to see a state-by-state breakdown (how does your state measure up?)

    How would I know if I have it?

    It typically starts like any mild respiratory illness. Likely shortness of breath, especially after exercise, a mild cough, and a frequent need to clear your throat.

    Then it will get worse, as the lungs become more damaged; each of those symptoms might become stronger, as well as chest tightness and a general lack of energy.

    Later stages, you guessed it, the same but worse, and—tellingly—weight loss.

    The reason for the weight loss is because you are getting less oxygen per breath, making carrying your body around harder work, meaning you burn more calories.

    What causes it?

    Lots of things, with smoking being up at the top, or being exposed to a lot of second-hand smoke. Working in an environment with a lot of air pollution (for example, working around chemical fumes) can cause it, as can inhaling dust. New Yorkers: yes, that dust too. It can also develop from other respiratory illnesses, and some people even have a genetic predisposition to it:

    Alpha-1 antitrypsin deficiency: a commonly overlooked cause of lung disease

    Is it treatable?

    Treatment varies depending on what form of it you have, and most of the medical interventions are beyond the scope of this article. Suffice it to say, there are medications that can be taken (including bronchodilators taken via an inhaler device), corticosteroids, antibiotics and antivirals of various kinds if appropriate. This is definitely a “see your doctor” item though, because there are is far too much individual variation for us to usefully advise here.

    However!

    There are habits we can do to a) make COPD less likely and b) make COPD at least a little less bad if we get it.

    Avoiding COPD:

    • Don’t smoke. Just don’t.
      • Avoid second-hand smoke if you can
    • Avoid inhaling other chemicals/dust that may be harmful
    • Breathe through your nose, not your mouth; it filters the air in a whole bunch of ways
      • Seriously, we know it seems like nostril hairs surely can’t do much against tiny particles, but tiny particles are attracted to them and get stuck in mucous and dealt with by our immune system, so it really does make a big difference

    Managing COPD:

    • Continue the above things, of course
    • Exercise regularly, even just light walking helps; we realize it will be difficult
    • Maintain a healthy weight if you can
      • This means both ways; COPD causes weight loss and that needs to be held in check. But similarly, you don’t want to be carrying excessive weight either; that will tire you even more.
    • Look after the rest of your health; everything else will now hit you harder, so even small things need to be taken seriously
    • If you can, get someone to help / do your household cleaning for you, ideally while you are not in the room.

    Where can I get more help/advice?

    As ever, speak to your doctor if you are concerned this may be affecting you. You can also find a lot of resources via the COPD Foundation’s website.

    Take care of yourself!

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  • We created a VR tool to test brain function. It could one day help diagnose dementia

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    If you or a loved one have noticed changes in your memory or thinking as you’ve grown older, this could reflect typical changes that occur with ageing. In some cases though, it might suggest something more, such as the onset of dementia.

    The best thing to do if you have concerns is to make an appointment with your GP, who will probably run some tests. Assessment is important because if there is something more going on, early diagnosis can enable prompt access to the right interventions, supports and care.

    But current methods of dementia screening have limitations, and testing can be daunting for patients.

    Our research suggests virtual reality (VR) could be a useful cognitive screening tool, and mitigate some of the challenges associated with current testing methods, opening up the possibility it may one day play a role in dementia diagnosis.

    Where current testing is falling short

    If someone is worried about their memory and thinking, their GP might ask them to complete a series of quick tasks that check things like the ability to follow simple instructions, basic arithmetic, memory and orientation.

    These sorts of screening tools are really good at confirming cognitive problems that may already be very apparent. But commonly used screening tests are not always so good at detecting early and more subtle difficulties with memory and thinking, meaning such changes could be missed until they get worse.

    A clinical neuropsychological assessment is better equipped to detect early changes. This involves a comprehensive review of a patient’s personal and medical history, and detailed assessment of cognitive functions, including attention, language, memory, executive functioning, mood factors and more. However, this can be costly and the testing can take several hours.

    Testing is also somewhat removed from everyday experience, not directly tapping into activities of daily living.

    Enter virtual reality

    VR technology uses computer-generated environments to create immersive experiences that feel like real life. While VR is often used for entertainment, it has increasingly found applications in health care, including in rehabilitation and falls prevention.

    Using VR for cognitive screening is still a new area. VR-based cognitive tests generally create a scenario such as shopping at a supermarket or driving around a city to ascertain how a person would perform in these situations.

    Notably, they engage various senses and cognitive processes such as sight, sound and spatial awareness in immersive ways. All this may reveal subtle impairments which can be missed by standard methods.

    VR assessments are also often more engaging and enjoyable, potentially reducing anxiety for those who may feel uneasy in traditional testing environments, and improving compliance compared to standard assessments.

    A senior woman sitting on a bed with her hand to her face.
    Millions of people around the world have dementia.
    pikselstock/Shutterstock

    Most studies of VR-based cognitive tests have explored their capacity to pick up impairments in spatial memory (the ability to remember where something is located and how to get there), and the results have been promising.

    Given VR’s potential for assisting with diagnosis of cognitive impairment and dementia remains largely untapped, our team developed an online computerised game (referred to as semi-immersive VR) to see how well a person can remember, recall and complete everyday tasks. In our VR game, which lasts about 20 minutes, the user role plays a waiter in a cafe and receives a score on their performance.

    To assess its potential, we enlisted more than 140 people to play the game and provide feedback. The results of this research are published across three recent papers.

    Testing our VR tool

    In our most recently published study, we wanted to verify the accuracy and sensitivity of our VR game to assess cognitive abilities.

    We compared our test to an existing screening tool (called the TICS-M) in more than 130 adults. We found our VR task was able to capture meaningful aspects of cognitive function, including recalling food items and spatial memory.

    We also found younger adults performed better in the game than older adults, which echoes the pattern commonly seen in regular memory tests.

    A senior man sitting outdoors using a laptop.
    Adults of a range of ages tried our computerised game.
    pikselstock/Shutterstock

    In a separate study, we followed ten adults aged over 65 while they completed the game, and interviewed them afterwards. We wanted to understand how this group – who the tool would target – perceived the task.

    These seniors told us they found the game user-friendly and believed it was a promising tool for screening memory. They described the game as engaging and immersive, expressing enthusiasm to continue playing. They didn’t find the task created anxiety.

    For a third study, we spoke to seven health-care professionals about the tool. Overall they gave positive feedback, and noted its dynamic approach to age-old diagnostic challenges.

    However, they did flag some concerns and potential barriers to implementing this sort of tool. These included resource constraints in clinical practice (such as time and space to carry out the assessment) and whether it would be accessible for people with limited technological skills. There was also some scepticism about whether the tool would be an accurate method to assist with dementia diagnosis.

    While our initial research suggests this tool could be a promising way to assess cognitive performance, this is not the same as diagnosing dementia. To improve the test’s ability to accurately detect those who likely have dementia, we’ll need to make it more specific for that purpose, and carry out further research to validate its effectiveness.

    We’ll be conducting more testing of the game soon. Anyone interested in giving it a go to help with our research can register on our team’s website.The Conversation

    Joyce Siette, Research Theme Fellow in Health and Wellbeing, Western Sydney University and Paul Strutt, Senior Lecturer in Psychology, Western Sydney University

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

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  • Red Lentils vs Green Lentils – Which is Healthier?

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    Our Verdict

    When comparing red lentils to green lentils, we picked the green.

    Why?

    Yes, they’re both great. But there are some clear distinctions!

    First, know: red lentils are, secretly, hulled brown lentils. Brown lentils are similar to green lentils, just a little less popular and with (very) slightly lower nutritional values, as a rule.

    By hulling the lentils, the first thing that needs mentioning is that they lose some of their fiber, since this is what was removed. While we’re talking macros, this does mean that red lentils have proportionally more protein, because of the fiber weight lost. However, because green lentils are still a good source of protein, we think the fat that green lentils have much more fiber is a point in their favor.

    In terms of micronutrients, they’re quite similar in vitamins (mostly B-vitamins, of which, mostly folate / vitamin B9), and when it comes to minerals, they’re similarly good sources of iron, but green lentils contain more magnesium and potassium.

    Green lentils also contain more antixoidants.

    All in all, they both continue to be very respectable parts of anyone’s diet—but in a head-to-head, green lentils do come out on top (unless you want to prioritize slightly higher protein above everything else, in which case, red).

    Want to get some in? Here are the specific products we featured today:

    Red Lentils | Green Lentils

    Enjoy!

    Want to learn more?

    You might like to read:

    Take care!

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  • Kidney Beans vs White Beans – Which is Healthier?

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    Our Verdict

    When comparing kidney beans to white beans, we picked the white.

    Why?

    It was close, and each has its strengths! Bear in mind, these are very closely-related beans. But as we say, there are distinguishing factors…

    In terms of macros, kidney beans have very slightly more fiber and white beans have very slightly more protein. But both are close enough in both of those things to call this a tie in this category.

    When it comes to vitamins, there are two ways of looking at this:

    1. kidney beans have more of vitamins B1, B2, B3, B6, B9, C, and K, while white beans have more vitamin B5, E, and choline
    2. kidney beans have slightly more of some vitamins that don’t usually see a deficiency, while white beans have 31x more vitamin E

    Nevertheless, we’re sticking by our usual method of noting that this is a 7:3 win for kidney beans in this category; we just wanted to note that in practical health terms, an argument can be made for white beans on the vitamin front too.

    In the category of minerals, kidney beans have slightly more phosphorus, while white beans have more calcium, copper, iron, magnesium, manganese, potassium, selenium, and zinc. An easy win for white beans this time.

    (In case you’re wondering about the margin on phosphorus, it was 0.2x more, so we’re not seeing a situation like white beans’ 31x more vitamin E)

    In short: both are great and both have their strengths. Enjoy both, together if you like! But if we have to pick one, we’re going with white beans.

    Want to learn more?

    You might like to read:

    Take care!

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  • Butter vs Margarine

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    Butter vs Margarine

    Yesterday, we asked you for your (health-related) opinion on butter vs margarine, and got the above-depicted, below-described, set of responses:

    • A little over 60% said butter is a health food and margarine is basically plastic with trans fats
    • A little over 20% said that both are woeful and it’s better to avoid both
    • A little over 10% said that margarine is a lighter option, and butter is a fast track to cardiovascular disease.

    Comments included (we will summarize/paraphrase, for space):

    • “…in moderation, though”
    • “I’m vegan so I use vegan butter but I know it’s not great, so I use it sparingly”
    • “butter is healthy if and only if it’s grass-fed”
    • “margarine has unpronounceable ingredients”

    To address those quickly:

    • “…in moderation” is a stipulation with which one can rarely go too far wrong
    • Same! Speaking for myself (your writer here, hi) and not for the company
    • Grass-fed is indeed better; alas that so little of it is grass-fed, in the US!
    • Butter contains eicosatrienoic acid, linolelaidic acid, and more*. Sometimes big words don’t mean that something is worse for the health, though!

    *Source: Quality characteristics, chemical composition, and sensory properties of butter from cows on pasture versus indoor feeding systems

    So, what does the science say?

    Butter is a health food: True or False?

    True or False, depending on amount! Moderation is definitely key, but we’ll return to that (and why not to have more than a small amount of butter) later. But it is a rich source of many nutrients, iff it’s grass-fed, anyway.

    The nutritional profile of something isn’t a thing that’s too contentious, so rather than take too much time on it, in this case we’ll point you back up to the scientific paper we linked above, or if you prefer a pop-science rendering, here’s a nice quick rundown:

    7 Reasons to Switch to Grass-Fed Butter

    Margarine is basically plastic with trans fats: True or False?

    False and usually False now, respectively, contingently.

    On the first part: chemically, it’s simply not “basically plastic” and everything in it is digestible

    On the second part: it depends on the margarine, and here’s where it pays to read labels. Historically, margarines all used to be high in trans fats (which are indeed woeful for the health). Nowadays, since trans fats have such a (well-earned) bad press, there are increasingly many margarines with low (or no) trans fats, and depending on your country, it may be that all margarines no longer have such:

    ❝It’s a public health success story. Consumers no longer have to worry about reading product nutritional labels to see if they contain hydrogenated oils and trans fats. They can just know that they no longer do❞

    Source: Margarines now nutritionally better than butter after hydrogenated oil ban

    So this is one where the science is clear (trans fats are unequivocally bad), but the consumer information is not always (it may be necessary to read labels, to know whether a margarine is conforming to the new guidelines).

    Butter is a fast track to cardiovascular disease: True or False?

    True or False depending on amount. In moderation, predictably it’s not a big deal.

    But for example, the World Health Organization recommends that saturated fats (of which butter is a generous source) make up no more than 10% of our calorie intake:

    Source: Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    So if you have a 2000 kcal daily intake, that would mean consuming not more than 200 kcal from butter, which is approximately two tablespoons.

    If you’d like a deeper look into the complexities of saturated fats (for and against), you might like our previous main feature specifically about such:

    Can Saturated Fats Be Healthy?

    Enjoy!

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  • The Reason You’re Alone

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    If you are feeling lonely, then there are likely reasons why, as Kurtzgesagt explains:

    Why it happens and how to fix it

    Many people feel lonely and disconnected, often not knowing how to make new friends. And yet, social connection strongly predicts happiness, while lack of it is linked to diseases and a shorter life.

    One mistake that people make is thinking it has to be about shared interests; that can help, but proximity and shared time are much more important.

    Another stumbling block for many is that adult responsibilities and distractions (work, kids, technology) often take priority over friendships—but loneliness is surprisingly highest among young people, worsened by the pandemic’s impact on social interactions.

    And even when friendships are made, they fade without attention, often accidentally, impacting both people involved. Other friendships can be lost following big life changes such as moving house or the end of a relationship. And for people above a certain advanced age, friendship groups can shrink due to death, if one’s friends are all in the same age group.

    But, all is not lost. We can make friends with people of any age, and old friendships can be revived by a simple invitation. We can also take a “build it and they will come” approach, by organizing events and being the one who invites others.

    It’s easy to fear rejection—most people do—but it’s worth overcoming for the potential rewards. That said, building friendships requires time, patience, caring about others, and being open about yourself, which can involve a degree of vulnerability too.

    In short: be laid-back while still prioritizing friendships, show genuine interest, and stay open to social opportunities.

    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 to read:

    How To Beat Loneliness & Isolation

    Take care!

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