Almonds vs Edamame – Which is Healthier?

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Our Verdict

When comparing almonds to edamame, we picked the almonds.

Why?

It’s not just our pro-almond bias! When it comes to these two superfood snacks, there is a clear winner:

In terms of macros, almonds have nearly 3x the fiber, more than 2x the carbs, and 2x the protein, winning easily in this category.

In the category of vitamins, things look closer to even; almonds have more of vitamins B1, B2, B3, B6, and E, while edamame has more of vitamins B5, B9, C, and K. Superficially that’s a 5:4 marginal win for almonds, but it’s worth bearing in mind that one of these vitamins is an outlier in its abundance: almonds have 35x the vitamin E, meaning that just 2oz of almonds already covers the recommended daily amount of vitamin E. In any case, a clear win for almonds here.

Looking at minerals next, it’s more one-sided again; almonds are richer in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while edamame is not higher in any mineral, unless we count sodium, in which case we can mention: edamame is 6x higher in sodium (and then obviously even more if you cook it in salted water, but we’re not counting that, just what’s in the unprepared beans already). All in all, one more overwhelming win for almonds.

In other considerations, both are good sources of polyphenols, but almonds have more (especially notably higher in heavy-hitters quercetin and kaempferol).

Adding up the sections and there can be only one winner today; it’s almonds by a country mile. Do enjoy either or both though, as diversity is good!

Want to learn more?

You might like:

The Diet That Slows Skin Aging

Enjoy!

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  • How To Beat “Appetite Amnesia”

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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 😎

    ❝My only problem is that I start a meal eating mindfully but quickly I forget and before I know it I’ve eaten everything and am serving myself more, ending up eating more than I planned to. This isn’t a huge problem, but it can’t be ideal, any suggestions?❞

    Firstly: a lot may depend on your environment. Is there something to distract you from your food? Even if it’s just another person (which is not an inherently bad thing—eating as a social activity has been important for our species for as long as we’ve been cooking food, if not earlier), one cannot be truly mindful of food if one’s mind is full of things other than food.

    Secondly: it only takes a brief lapse to “lose” the mindfulness. A less extreme version of how when a person decides “I will only drink two glasses of [preferred drink] tonight” but by the time they’re getting the second one, that has gone out of the window because of the effect of the first one.

    In the case of food, it’s not so much that it has the same kind of chemical effect on the brain, but it does still have an indirect chemical effect on the brain, namely, dopamine response. We take the first bite; it tastes so good, and countless millennia of evolution stack up to prompt a “feeding frenzy” response that, while not being quite like sharks or such, nevertheless tells us “yes yes that was good, that was right, keep doing that, quickly now, eat it all before something interrupts our chance to eat!”

    Now, this does not mean that dopamine is the enemy. See also: The Dopamine Myth

    But it does mean that in that moment we are vulnerable to the instincts that have got us to where we are today, but that don’t always serve so well in the comfort of our well-stocked homes as they did in the Savannah of old.

    There is a step concurrent with the dopamine response, though, and that’s our insulin response. This will be most exaggerated in people with diabetes or prediabetes, but it affects us all to a greater or lesser degree. We reviewed an interesting book on this topic not long back:

    Stop Overeating During Low Blood Sugars With Diabetes – by Ginger Vieira

    If we are not diabetic, then we can still bear this factor in mind; it’ll just be easier for us than if we were diabetic. And, beyond mental discipline of various kinds, the trick is to avoid insulin spikes, which in most cases means avoiding blood glucose spikes.

    For that, see: 10 Ways To Balance Blood Sugars

    If you only implement one of those 10 tips, we recommend:

    Eat foods in the right order

    The order is:

    1. Fiber first
    2. Protein and fat second
    3. Starches / sugars last

    What happens here is… the fiber perks up the gut bacteria, the protein and fat will then be better-digested next, and the starches and sugars will try to jump the line, but they can’t because the fiber is a physical speedbump and the proteins and fats are taking the prime place for being digested. So instead, the starches and sugars—usually responsible for blood sugar spikes—get processed much more gradually, resulting in a nice even curve.❞

    The next tip in that list is “add a green starter”, and is a very good way of ensuring getting a good bed of fiber down in advance of your meal itself.

    And that means your mindfulness will be less likely disrupted/derailed/defenestrated by the “oh wow, glucose, my favorite!” physiological response.

    Finally, about that “Appetite amnesia”

    Sharp-memoried readers may have been wondering when we’re getting to “appetite amnesia”.

    Well, we partly did when we covered the idea that a brief lapse in mindfulness is enough to lose it, because then one forgets what one’s intentions were (much like with the second drink of the evening).

    And this is about memory! Specifically it’s about working memory, also called executive function. That’s the brain faculty that, when it fails sometimes, you will find yourself in a room thinking “what did I come in here for?”.

    So, part of the way to address this issue (with regard to its effect on mindful eating) is to improve working memory generally.

    Here’s how: Get Past Executive Dysfunction

    The other part is about how short-term memory gets encoded, and it’s why people with dementia often forget that they’ve just eaten something and then set about getting something to eat, resulting in overeating.

    We covered the encoding of memories in our article How To Boost Your Memory Immediately (Without Supplements), which was mostly about getting things into long-term memory, and/but this requires first getting them into short-term memory.

    When it comes to eating, this means that if we eat non-mindfully (say, while watching the TV), the meal will go into our stomach without going into our memory. From context clues we’ll know what meal we had, but we’ll have very little actual memory of eating it, compared to, for example, memory of what was happening on TV.

    And this in turn makes further mindful eating more difficult, because the brain still thinks we haven’t eaten yet, so is still at the “consume all things!” stage.

    For example:

    ❝Encoding and remembering critical information surrounding food consumption is advantageous to efficiently guide future eating behaviors. Foraging, for example, is facilitated by the retrieval of previously stored spatial information about the location of food sources.

    Even in the modern environment where food is easily accessible, meal-related memories play an important role in the regulation of eating behaviors.

    For instance, the ability to recall a recent meal robustly influences subsequent hunger and satiety ratings, as well as the amount of food consumed during the next meal.

    Read in full: Ventral hippocampus neurons encode meal-related memory

    In short:

    • If you’re struggling with mindful eating, see if there are any distractions you can pare back
    • Give your brain an indirect helping hand, by flattening your initial blood sugar curve with a green salad to start
    • Treat the meal as an experience that you want to remember every moment of, and savor it accordingly

    Enjoy!

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  • Cabbage vs Carrots – Which is Healthier?

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    Our Verdict

    When comparing cabbage to carrots, we picked the carrots.

    Why?

    Both are top-tier vegetables! But as the Highlander said, “there can be only one”, and we say carrots get a marginal victory;

    In terms of macros, nominally cabbage has slightly more protein (but it’s a tiny amount, and thus an even tinier difference) while carrots have slightly more fiber and carbs (but again, not big differences), as well as the lower glycemic index (but nobody is getting metabolic disease from eating cabbage). We could call this category a tie because it’s all so close, but by the numbers, it’s a slender victory for carrots.

    In the category of vitamins, cabbage has more of vitamins B9, C, and K, while carrots have more of vitamins A, B1, B2, B3, B5, B6, and E. Thus, a win for carrots, especially as carrots have 167x more vitamin A!

    When it comes to minerals, cabbage has more calcium, iron, manganese, and selenium, while carrots have more copper, phosphorus, potassium, and zinc. They’re both equal on magnesium, and their respective margins of difference for the other minerals were not big, so this round’s a clear tie.

    Adding up the sections makes for an overall win for carrots, but by all means enjoy either or both (together, even, if you like!); diversity is best!

    Want to learn more?

    You might like:

    12 Most Powerful Supplements and Foods to Increase Energy & Slow Down Aging

    Enjoy!

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  • I’ve been diagnosed with cancer. How do I tell my children?

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    With around one in 50 adults diagnosed with cancer each year, many people are faced with the difficult task of sharing the news of their diagnosis with their loved ones. Parents with cancer may be most worried about telling their children.

    It’s best to give children factual and age-appropriate information, so children don’t create their own explanations or blame themselves. Over time, supportive family relationships and open communication help children adjust to their parent’s diagnosis and treatment.

    It’s natural to feel you don’t have the skills or knowledge to talk with your children about cancer. But preparing for the conversation can improve your confidence.

    Benjamin Manley/Unsplash

    Preparing for the conversation

    Choose a suitable time and location in a place where your children feel comfortable. Turn off distractions such as screens and phones.

    For teenagers, who can find face-to-face conversations confronting, think about talking while you are going for a walk.

    Consider if you will tell all children at once or separately. Will you be the only adult present, or will having another adult close to your child be helpful? Another adult might give your children a person they can talk to later, especially to answer questions they might be worried about asking you.

    Two sisters
    Choose the time and location when your children feel comfortable. Craig Adderley/Pexels

    Finally, plan what to do after the conversation, like doing an activity with them that they enjoy. Older children and teenagers might want some time alone to digest the news, but you can suggest things you know they like to do to relax.

    Also consider what you might need to support yourself.

    Preparing the words

    Parents might be worried about the best words or language to use to make sure the explanations are at a level their child understands. Make a plan for what you will say and take notes to stay on track.

    The toughest part is likely to be saying to your children that you have cancer. It can help to practise saying those words out aloud.

    Ask family and friends for their feedback on what you want to say. Make use of guides by the Cancer Council, which provide age-appropriate wording for explaining medical terms like “cancer”, “chemotherapy” and “tumour”.

    Having the conversation

    Being open, honest and factual is important. Consider the balance between being too vague, and providing too much information. The amount and type of information you give will be based on their age and previous experiences with illness.

    Remember, if things don’t go as planned, you can always try again later.

    Start by telling your children the news in a few short sentences, describing what you know about the diagnosis in language suitable for their age. Generally, this information will include the name of the cancer, the area of the body affected and what will be involved in treatment.

    Let them know what to expect in the coming weeks and months. Balance hope with reality. For example:

    The doctors will do everything they can to help me get well. But, it is going to be a long road and the treatments will make me quite sick.

    Check what your child knows about cancer. Young children may not know much about cancer, while primary school-aged children are starting to understand that it is a serious illness. Young children may worry about becoming unwell themselves, or other loved ones becoming sick.

    Child hiding in cushions
    Young children might worry about other loved ones becoming sick. Pixabay/Pexels

    Older children and teenagers may have experiences with cancer through other family members, friends at school or social media.

    This process allows you to correct any misconceptions and provides opportunities for them to ask questions. Regardless of their level of knowledge, it is important to reassure them that the cancer is not their fault.

    Ask them if there is anything they want to know or say. Talk to them about what will stay the same as well as what may change. For example:

    You can still do gymnastics, but sometimes Kate’s mum will have to pick you up if I am having treatment.

    If you can’t answer their questions, be OK with saying “I’m not sure”, or “I will try to find out”.

    Finally, tell children you love them and offer them comfort.

    How might they respond?

    Be prepared for a range of different responses. Some might be distressed and cry, others might be angry, and some might not seem upset at all. This might be due to shock, or a sign they need time to process the news. It also might mean they are trying to be brave because they don’t want to upset you.

    Children’s reactions will change over time as they come to terms with the news and process the information. They might seem like they are happy and coping well, then be teary and clingy, or angry and irritable.

    Older children and teenagers may ask if they can tell their friends and family about what is happening. It may be useful to come together as a family to discuss how to inform friends and family.

    What’s next?

    Consider the conversation the first of many ongoing discussions. Let children know they can talk to you and ask questions.

    Resources might also help; for example, The Cancer Council’s app for children and teenagers and Redkite’s library of free books for families affected by cancer.

    If you or other adults involved in the children’s lives are concerned about how they are coping, speak to your GP or treating specialist about options for psychological support.

    Cassy Dittman, Senior Lecturer/Head of Course (Undergraduate Psychology), Research Fellow, Manna Institute, CQUniversity Australia; Govind Krishnamoorthy, Senior Lecturer, School of Psychology and Wellbeing, Post Doctoral Fellow, Manna Institute, University of Southern Queensland, and Marg Rogers, Senior Lecturer, Early Childhood Education; Post Doctoral Fellow, Manna Institute, University of New England

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

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  • 3 drugs that went from legal, to illegal, then back again

    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.

    Cannabis, cocaine and heroin have interesting life stories and long rap sheets. We might know them today as illicit drugs, but each was once legal.

    Then things changed. Racism and politics played a part in how we viewed them. We also learned more about their impact on health. Over time, they were declared illegal.

    But decades later, these drugs and their derivatives are being used legally, for medical purposes.

    Here’s how we ended up outlawing cannabis, cocaine and heroin, and what happened next.

    Peruvian Syrup, containing cocaine, was used to ‘cure’ a range of diseases. Smithsonian Museum of American History/Flickr

    Cannabis, religion and racism

    Cannabis plants originated in central Asia, spread to North Africa, and then to the Americas. People grew cannabis for its hemp fibre, used to make ropes and sacks. But it also had other properties. Like many other ancient medical discoveries, it all started with religion.

    Cannabis is mentioned in the Hindu texts known as the Vedas (1700-1100 BCE) as a sacred, feel-good plant. Cannabis or bhang is still used ritually in India today during festivals such as Shivratri and Holi.

    From the late 1700s, the British in India started taxing cannabis products. They also noticed a high rate of “Indian hemp insanity” – including what we’d now recognise as psychosis – in the colony. By the late 1800s, a British government investigation found only heavy cannabis use seemed to affect people’s mental health.

    Cannabis indica extract
    This drug bottle from the United States contains cannabis tincture. Wikimedia

    In the 1880s, cannabis was used therapeutically in the United States to treat tetanus, migraine and “insane delirium”. But not everyone agreed on (or even knew) the best dose. Local producers simply mixed up what they had into a tincture – soaking cannabis leaves and buds in alcohol to extract essential oils – and hoped for the best.

    So how did cannabis go from a slightly useless legal drug to a social menace?

    Some of it was from genuine health concerns about what was added to people’s food, drink and medicine.

    In 1908 in Australia, New South Wales listed cannabis as an ingredient that could “adulterate” food and drink (along with opium, cocaine and chloroform). To sell the product legally, you had to tell the customers it contained cannabis.

    Some of it was international politics. Moves to control cannabis use began in 1912 with the world’s first treaty against drug trafficking. The US and Italy both wanted cannabis included, but this didn’t happen until until 1925.

    Some of it was racism. The word marihuana is Spanish for cannabis (later Anglicised to marijuana) and the drug became associated with poor migrants. In 1915, El Paso, Texas, on the Mexican border, was the first US municipality to ban the non-medical cannabis trade.

    By the late 1930s, cannabis was firmly entrenched as a public menace and drug laws had been introduced across much of the US, Europe and (less quickly) Australia to prohibit its use. Cannabis was now a “poison” regulated alongside cocaine and opiates.

    Movie poster for 'Reefer Madness'
    The 1936 movie Reefer Madness fuelled cannabis paranoia. Motion Picture Ventures/Wikimedia Commons

    The 1936 movie Reefer Madness was a high point of cannabis paranoia. Cannabis smoking was also part of other “suspect” new subcultures such as Black jazz, the 1950s Beatnik movement and US service personnel returning from Vietnam.

    Today recreational cannabis use is associated with physical and mental harm. In the short term, it impairs your functioning, including your ability to learn, drive and pay attention. In the long term, harms include increasing the risk of psychosis.

    But what about cannabis as a medicine? Since the 1980s there has been a change in mood towards experimenting with cannabis as a therapeutic drug. Medicinal cannabis products are those that contain cannabidiol (CBD) or tetrahydrocannabinol (THC). Today in Australia and some other countries, these can be prescribed by certain doctors to treat conditions when other medicines do not work.

    Medicinal cannabis has been touted as a treatment for some chronic conditions such as cancer pain and multiple sclerosis. But it’s not clear yet whether it’s effective for the range of chronic diseases it’s prescribed for. However, it does seem to improve the quality of life for people with some serious or terminal illnesses who are using other prescription drugs.

    Cocaine, tonics and addiction

    Several different species of the coca plant grow across Bolivia, Peru and Colombia. For centuries, local people chewed coca leaves or made them into a mildly stimulant tea. Coca and ayahuasca (a plant-based psychedelic) were also possibly used to sedate people before Inca human sacrifice.

    In 1860, German scientist Albert Niemann (1834-1861) isolated the alkaloid we now call “cocaine” from coca leaves. Niemann noticed that applying it to the tongue made it feel numb.

    But because effective anaesthetics such as ether and nitrous oxide had already been discovered, cocaine was mostly used instead in tonics and patent medicines.

    Hall's Coca Wine
    Hall’s Coca Wine was made from the leaves of the coca plant. Stephen Smith & Co/Wellcome Collection, CC BY

    Perhaps the most famous example was Coca-Cola, which contained cocaine when it was launched in 1886. But cocaine was used earlier, in 1860s Italy, in a drink called Vin Mariani – Pope Leo XIII was a fan.

    With cocaine-based products easily available, it quickly became a drug of addiction.

    Cocaine remained popular in the entertainment industry. Fictional detective Sherlock Holmes injected it, American actor Tallulah Bankhead swore by it, and novelist Agatha Christie used cocaine to kill off some of her characters.

    In 1914, cocaine possession was made illegal in the US. After the hippy era of the 1960s and 1970s, cocaine became the “it” drug of the yuppie 1980s. “Crack” cocaine also destroyed mostly Black American urban communities.

    Cocaine use is now associated with physical and mental harms. In the short and long term, it can cause problems with your heart and blood pressure and cause organ damage. At its worst, it can kill you. Right now, illegal cocaine production and use is also surging across the globe.

    But cocaine was always legal for medical and surgical use, most commonly in the form of cocaine hydrochloride. As well as acting as a painkiller, it’s a vasoconstrictor – it tightens blood vessels and reduces bleeding. So it’s still used in some types of surgery.

    Heroin, coughing and overdoses

    Opium has been used for pain relief ever since people worked out how to harvest the sap of the opium poppy. By the 19th century, addictive and potentially lethal opium-based products such as laudanum were widely available across the United Kingdom, Europe and the US. Opium addiction was also a real problem.

    Because of this, scientists were looking for safe and effective alternatives for pain relief and to help people cure their addictions.

    In 1874, English chemist Charles Romley Alder Wright (1844-1894) created diacetylmorphine (also known as diamorphine). Drug firm Bayer thought it might be useful in cough medicines, gave it the brand name Heroin and put it on the market in 1898. It made chest infections worse.

    Allenburys Throat Pastilles
    Allenburys Throat Pastilles contained heroin and cocaine. Seth Anderson/Flickr, CC BY-NC

    Although diamorphine was created with good intentions, this opiate was highly addictive. Shortly after it came on the market, it became clear that it was every bit as addictive as other opiates. This coincided with international moves to shut down the trade in non-medical opiates due to their devastating effect on China and other Asian countries.

    Like cannabis, heroin quickly developed radical chic. The mafia trafficked into the US and it became popular in the Harlem jazz scene, beatniks embraced it and US servicemen came back from Vietnam addicted to it. Heroin also helped kill US singers Janis Joplin and Jim Morrison.

    Today, we know heroin use and addiction contributes to a range of physical and mental health problems, as well as death from overdose.

    However, heroin-related harm is now being outpaced by powerful synthetic opioids such as oxycodone, fentanyl, and the nitazene group of drugs. In Australia, there were more deaths and hospital admissions from prescription opiate overdoses than from heroin overdoses.

    In a nutshell

    Not all medicines have a squeaky-clean history. And not all illicit drugs have always been illegal.

    Drugs’ legal status and how they’re used are shaped by factors such as politics, racism and social norms of the day, as well as their impact on health.

    Philippa Martyr, Lecturer, Pharmacology, Women’s Health, School of Biomedical Sciences, The University of Western Australia

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

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  • The Painkilling Power Of Opioids, Without The Harm?

    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.

    When it comes to painkilling medications, they can generally be categorized into two kinds:

    • non-opioids (e.g. ibuprofen, paracetamol/acetaminophen, aspirin)
    • ones that actually work for something more serious than a headache

    That’s an oversimplification, but broadly speaking, when there is serious painkilling to be done, that’s when doctors consider it’s time to break out the opioids.

    Nor are all opioids created equal—there’s a noteworthy difference between codeine and morphine, for instance—but the problems of opioids are typically the same (tolerance, addiction, and eventual likelihood of overdose when one tries to take enough to make it work after developing a tolerance), and it becomes simply a matter of degree.

    See also: I’ve been given opioids after surgery to take at home. What do I need to know?

    So, what’s the new development?

    A team of researchers have found that the body can effectively produce its own targetted painkilling peptides, similar in function to benzodiazepines (an opioid drug), but—and which is a big difference—confined to the peripheral nervous system (PNS), meaning that it doesn’t enter the brain.

    • The peptides killing the pain before it can reach the brain is obviously good because that means the pain is simply not experienced
    • The peptides not having any effect on the brain, however, means that the mechanism of addiction of opioids simply does not apply here
    • The peptides not having any effect on the brain also means that the CNS can’t be “put to sleep” by these peptides in the same way it can if a high dose of opioids is taken (this is what typically causes death in opioid overdoses; the heart simply beats too slowly to maintain life)

    The hope, therefore, is to now create medications that target the spinal ganglia that produce these peptides, to “switch them on” at will.

    Obviously, this won’t happen overnight; there will need to be first a lot of research to find a drug that does that (likely this will involve a lot of trial and error and so many mice/rats), and then multiple rounds of testing to ascertain that the drug is safe and effective for humans, before it can then be rolled out commercially.

    But, this is still a big breakthrough; there arguably hasn’t been a breakthrough this big in pain research since various opioid-related breakthroughs in the 70s and 80s.

    You can see a pop-science article about it here:

    Chronic pain, opioids and natural benzos: Researchers discover how body can make its own “sleeping pills”

    And you can see the previous research (from earlier this year) that this is now building from, about the glial cells in the spinal ganglia, here:

    Peripheral gating of mechanosensation by glial diazepam binding inhibitor

    But wait, there’s more!

    Remember what we said about affecting the PNS without affecting the CNS, to kill the pain without killing the brain?

    More researchers are already approaching the same idea to deal with the same problem, but from the angle of gene therapy, and have already had some very promising results with mice:

    Structure-guided design of a peripherally restricted chemogenetic system

    …which you can read about in pop-science terms (with diagrams!) here:

    New gene therapy could alleviate chronic pain, researchers find

    While you’re waiting…

    In the meantime, approaches that are already available include:

    Take care!

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  • Ozempic vs Five Natural Supplements

    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.

    Semaglutide (GLP-1 agonist) drugs Ozempic and Wegovy really do work for losing weight, provided one then remains on these expensive drugs for life. Dr. Jin Sung recommends a supplements-based approach, instead.

    Natural Alternatives

    Dr. Sung recommends:

    • Berberine, which increases production and secretion of GLP-1.
    • Probiotics, which increase GLP-1 secretion. In particular he recommends Akkermansia municiphila which secretes P9, and this protein stimulates GLP-1 production and secretion.
    • Psyllium, a soluble dietary fiber which will increase short-chain fatty acids which then help with increasing GLP-1.
    • Curcumin, which enhances L-cell numbers, in turn promoting and increasing GLP-1 secretion. Also, curcumin may prolong gastric emptying, and increase insulin sensitivity.
    • Ginseng, of which the bioactive compound stimulates secretion of GLP-1, and also has anti-diabetic effects.

    Dr. Sung explains more about each of these in his video:

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

    Want to know more?

    You might enjoy our previous main feature looking at some of the pros and cons:

    Semaglutide For Weight Loss?

    Take care!

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