Apple vs Pear – Which is Healthier?

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Our Verdict

When comparing apple to pear, we picked the pear.

Why?

Both are great! But there’s a category that puts pears ahead of apples…

Looking at their macros first, pears contain more carbs but also more fiber. Both are low glycemic index foods, though.

In the category of vitamins, things are moderately even: apples contain more of vitamins A, B1, B6, and E, while pears contain more of vitamins B3, B9, K, and choline. That’s a 4:4 split, and the two fruits are about equal in the other vitamins they both contain.

When it comes to minerals, pears contain more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. A resounding victory for pears, as apples are not higher in any mineral.

In short, if an apple a day keeps the doctor away, a pear should keep the doctor away for about a day and a half, based on the extra nutrients ← this is slightly facetious as medicine doesn’t work like that, but you get the idea: pears simply have more to offer. Apples are still great though! Enjoy both! Diversity is good.

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?

Take care!

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  • Just One Heart – by Dr. Jonathan Fisher

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    First, what this is not: a book to say eat fiber, go easy on the salt, get some exercise, and so forth.

    What this rather is: a book about the connection between the heart and mind; often written poetically, the simple biological reality is that our emotional state does have a genuine impact on our heart health, and as such, any effort to look after our heart (healthwise) would be incomplete without an effort to look after our heart (emotionally).

    Dr. Fisher talks about the impact of stress and uncertainty, as well as peace and security, on heart health—and then, having sorted emotional states into “heart breakers” and “heart wakers”, he goes about laying out a plan for what is, emotionally and thus also physiologically, good for our heart.

    Chapter by chapter, he walks us through the 7 principles to live by:

    1. Steadiness: how to steady your heart amid chaos
    2. Wisdom: how to develop a wise heart in uncertain times
    3. Openness: how to safely open your heart in a threatening world
    4. Wholeness: how to show up with your whole heart without going to pieces
    5. Courage: how to lead with a courageous heart when fear surrounds you
    6. Lightness: how to live with a light heart in a heavy world
    7. Warmth: how to love with a warm heart when life feels cold

    The style is anything but clinical; it’s well-written, certainly, and definitely informed in part by his medical understanding of the heart, but it’s entirely the raw human element that shines throughout, and that makes the ideas a lot more tangible.

    Bottom line: if you’d like your heart to be healthy (cardiac health) and your heart to be healthy (emotional health), this book is a very worthwhile read.

    Click here to check out Just One Heart, and take care of yours!

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  • Chatter – by Dr. Ethan Kross

    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 about much more than just one’s internal monologue. It does tackle that, but also the many non-verbal rabbit-holes that our brains can easily disappear into.

    The author is an experimental psychologist, and brings his professional knowledge and experience to bear on this problem—citing many studies, including his own studies from his own lab, in which he undertook to answer precisely the implicit questions of “How can I…” in terms of tackling these matters, from root anxiety (for example) to end-state executive dysfunction (for example).

    The writing style isn’t dense science though, and is very approachable for all.

    The greatest value in this book lies in its prescriptive element, that is to say, its advice, especially in the category of evidence-based things we can do to improve matters for ourselves; beyond generic things like “mindfulness-based stress reduction” to much more specific things like “observe yourself in the 3rd person for a moment” and “take a break to imagine looking back on this later” and “interrupt yourself with a brief manual task”. With these sorts of interventions and more, we can shift the voice in our head from critic to coach.

    Bottom line: if you would like your brain to let you get on with the things you actually want to do instead of constantly sidetracking you, this is the book for you.

    Click here to check out Chatter, and manage yours better!

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  • Toasted Chick’n Mango Tacos

    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.

    Tacos aren’t generally held up as the world’s healthiest food, but they can be! There’s so much going on in this dish today, healthwise, in a good way, that it’s hard to know where to start. But suffice it to say, these tacos are great for your gut, heart, blood sugars, and more.

    You will need

    For the chickpeas:

    • 1 can chickpeas, drained
    • 1 tbsp ras el-hanout*
    • 1 tsp red pepper flakes
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Extra virgin olive oil

    *You can easily make this yourself; following our recipe (linked above in the ingredients list) will be better than buying it ready-made, and if you have strong feelings about any of the ingredients, you can adjust per your preference.

    For the tahini sauce:

    • ⅓ cup tahini
    • 2 tbsp apple cider vinegar
    • 2 tbsp finely chopped fresh dill
    • ¼ bulb garlic, minced
    • 1 tsp red pepper flakes
    • ½ tsp black pepper, coarse ground

    It may seem like salt is conspicuous by its absence, but there is already enough in the chickpeas component; you do not want to overwhelm the dish. Trust us that enjoying these things together will be well-balanced and delicious as written.

    For the mango relish:

    • ½ mango, pitted, peeled, and cubed
    • 2 tsp apple cider vinegar
    • 2 tsp cilantro, finely chopped (substitute with parsley if you have the “cilantro tastes like soap” gene)
    • 1 tsp red pepper flakes

    For building the taco:

    • Soft corn tortillas
    • Handful of arugula
    • 1 avocado, pitted, peeled, and sliced
    • ½ red onion, sliced

    Method

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

    1) Heat a sauté pan with a little olive oil in; add the chickpeas and then the rest of the ingredients from the chickpea section; cook for about 5 minutes, stirring frequently, and set aside.

    2) Combine the tahini sauce ingredients in a small bowl, stirring in ¼ cup water, and set aside.

    3) Combine the mango relish ingredients in a separate small bowl, and set aside. You can eat the other half of the mango if you like.

    4) Lightly toast the tortillas in a dry skillet, or using a grill.

    5) Assemble the tacos; we recommend the order: tortillas, arugula, avocado slices, chickpeas, mango relish, red onion slices, tahini sauce.

    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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Related Posts

  • Cherries vs Elderberries – Which is Healthier?
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    Questions and Answers at 10almonds

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

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    Natural alternatives to medication for depression?

    Great question! We did a mean feature a while back, but we definitely have much more to say! We’ll do another main feature soon, but in the meantime, here’s what we previously wrote:

    See: The Mental Health First-Aid That You’ll Hopefully Never Need

    ^This covers not just the obvious, but also why the most common advice is not helpful, and practical tips to actually make manageable steps back to wellness, on days when “literally just survive the day” is one’s default goal.

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  • Which Plant Milk?

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    Plant-based milks—what’s best?

    You asked us to look at some popular plant milks and their health properties, and we said we’d do a main feature, so here it is!

    We’ll also give a quick nod to environmental considerations at the end too (they might not be quite what you expect!). That said, as a health and productivity newsletter, we’ll be focusing on the health benefits.

    While we can give a broad overview, please note that individual brands may vary, especially in two important ways:

    • Pro: many (most?) brands of plant milks fortify their products with extra vitamins and minerals, especially vitamin D and calcium.
    • Con: some brands also add sugar.

    So, by all means use this guide to learn about the different plants’ properties, and/but still do check labels later.

    Alternatively, consider making your own!

    • Pros: no added sugar + cheaper
    • Cons: no added vitamins and minerals + some equipment required

    Almond milk

    Almond milk is low in carbs and thus good for a carb-controlled diet. It’s also high in vitamin E and a collection of minerals.

    Oat milk

    Oats are one of the healthiest “staple foods” around, and while drinking oat milk doesn’t convey all the benefits, it does a lot. It also has one of the highest soluble fiber contents of any milk, which is good for reducing LDL (bad) cholesterol levels.

    See for example: Consumption of oat milk for 5 weeks lowers serum cholesterol and LDL cholesterol in free-living men with moderate hypercholesterolemia

    Coconut milk

    Coconut has a higher fat content than most plant milks, but also contains medium-chain triglycerides (MCTs). These raise HDL (good) cholesterol levels.

    Read the study: How well do plant based alternatives fare nutritionally compared to cow’s milk?

    Hemp milk

    Being made from hemp seeds that contain a lot of protein and healthy fats (including omega-3 and omega-6), hemp milk packs a nutritious punch. It’s carb-free. It’s also THC-free, in case you were wondering, which means no, it does not have psychoactive effects.

    Pea milk

    It’s very high in protein, and contains an array of vitamins and minerals. It’s not very popular yet, so there isn’t as much research about it. This 2021 study found that it had the nutritional profile the closest to cow’s milk (beating soy by a narrow margin) and praised it as a good alternative for those with a soy allergy.

    This is Research Review Monday so we try to stick to pure science, but for your interest… here’s an interesting pop-science article (ostensibly in affiliation with the pea milk brand, Ripple) about the nutritional qualities of their pea milk specifically, which uses particularly nutrient-dense yellow peas, plus some extra vitamin and mineral fortifications:

    Read: Ripple Milk: 6 Reasons Why You Should Try Pea Milk

    Soy milk

    Perhaps the most popular plant milk, and certainly usually the cheapest in stores. It’s high in protein, similar to cow’s milk. In fact, nutritionally, it’s one of the closest to cow’s milk without involving cows as a middleman. (Did you know three quarters of all soy in the world is grown to feed to livestock, not humans? Now you do).

    And no, gentlemen-readers, it won’t have any feminizing effects. The human body can’t use the plant estrogens in soy for that. It does give some isoflavone benefits though, which are broadly good for everyone’s health. See for example this research review with 439 sources of its own:

    Read: Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature

    Quick note on flavor: nut milks have the flavor of the nut they were made from. Coconut milk tastes of coconut. The other milks listed above don’t have much of a flavor—which in many cases may be what you want.

    Note on environmental considerations:

    A lot of us try to be as socially responsible as reasonably possible in our choices, so this may be an influencing factor. In a nutshell:

    • Oats and Soy are generally grown as vast monocrops, and these are bad for the environment
      • They are still better for the environment than cow’s milk though, as for example most soy is grown to feed to cows, not humans. So including cows in the process means four times as much monocrop farming, plus adds several other environmental issues that are beyond the scope of this newsletter.
    • Almonds are particularly resource-intensive when it comes to water use.
      • Still nowhere near as much as cows, though.
    • Peas are grown in places that naturally have very high rainfall, so are a good option here. Same generally goes for rice, which didn’t make the cut today. (Nor did hazelnuts, sorry—we can only include so much!)
    • Hemp is by far and away the most environmentally friendly, assuming it is grown in a climate naturally conducive to such.
    • Making plant milk at home is usually most environmentally friendly, depending on where your ingredients came from.
    • Literally any plant milk is much more environmentally friendly than cow’s milk.

    See the science for yourself: Reducing food’s environmental impacts through producers and consumers

    See also (if you like graphs and charts): Environmental footprints of dairy and plant-based milks

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  • We looked at over 166,000 psychiatric records. Over half showed people were admitted against their will

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    Picture two people, both suffering from a serious mental illness requiring hospital admission. One was born in Australia, the other in Asia.

    Hopefully, both could be treated on a voluntary basis, taking into account their individual needs, preferences and capacity to consent. If not, you might imagine they should be equally likely to receive treatment against their will (known colloquially as being “sectioned” or “scheduled”).

    However, our research published in British Journal of Psychiatry Open suggests this is not the case.

    In the largest study globally of its kind, we found Australians are more likely to be treated in hospital for their acute mental illness against their will if they are born overseas, speak a language other than English or are unemployed.

    What we did and what we found

    We examined more than 166,000 episodes of voluntary and involuntary psychiatric care in New South Wales public hospitals between 2016 and 2021. Most admissions (54%) included at least one day of involuntary care.

    Being brought to hospital via legal means, such as by police or via a court order, was strongly linked to involuntary treatment.

    While our study does not show why this is the case, it may be due to mental health laws. In NSW, which has similar laws to most jurisdictions in Australia, doctors may treat a person on an involuntary basis if they present with certain symptoms indicating serious mental illness (such as hallucinations and delusions) which cause them to require protection from serious harm, and there is no other less-restrictive care available. Someone who has been brought to hospital by police or the courts may be more likely to meet the legal requirement of requiring protection from serious harm.

    The likelihood of involuntary care was also linked to someone’s diagnosis. A person with psychosis or organic brain diseases, such as dementia and delirium, were about four times as likely to be admitted involuntarily compared to someone with anxiety or adjustment disorders (conditions involving a severe reaction to stressors).

    However, our data suggest non-clinical factors contribute to the decision to impose involuntary care.

    Compared with people born in Australia, we found people born in Asia were 42% more likely to be treated involuntarily.

    People born in Africa or the Middle East were 32% more likely to be treated this way.

    Overall, people who spoke a language other than English were 11% more likely to receive involuntary treatment compared to those who spoke English as their first language.

    Some international researchers have suggested higher rates of involuntary treatment seen in people born overseas might be due to higher rates of psychotic illness. But our research found a link between higher rates of involuntary care in people born overseas or who don’t speak English regardless of their diagnosis.

    We don’t know why this is happening. It is likely to reflect a complex interplay of factors about both the people receiving treatment and the way services are provided to them.

    People less likely to be treated involuntarily included those who hold private health insurance, and those referred through a community health centre or outpatients unit.

    Our findings are in line with international studies. These show higher rates of involuntary treatment among people from Black and ethnic minority groups, and people living in areas of higher socioeconomic disadvantage.

    A last resort? Or should we ban it?

    Both the NSW and Australian mental health commissions have called involuntary psychiatric care an avoidable harm that should only be used as a last resort.

    Despite this, one study found Australia’s rate of involuntary admissions has increased by 3.4% per year and it has one of the highest rates of involuntary admissions in the world.

    Involuntary psychiatric treatment is also under increasing scrutiny globally.

    When Australia signed up to the UN Convention on the Rights of Persons with Disabilities, it added a declaration noting it would allow for involuntary treatment of people with mental illness where such treatments are “necessary, as a last resort and subject to safeguards”.

    However, the UN has rejected this, saying it is a fundamental human right “to be free from involuntary detention in a mental health facility and not to be forced to undergo mental health treatment”.

    Others question if involuntary treatment could ever be removed entirely.

    Where to from here?

    Our research not only highlights concerns regarding how involuntary psychiatric treatment is implemented, it’s a first step towards decreasing its use. Without understanding how and when it is used it will be difficult to create effective interventions to reduce it.

    But Australia is still a long way from significantly reducing involuntary treatment.

    We need to provide more care options outside hospital, ones accessible to all Australians, including those born overseas, who don’t speak English, or who come from disadvantaged communities. This includes intervening early enough that people are supported to not become so unwell they end up being referred for treatment via police or the criminal justice system.

    More broadly, we need to do more to reduce stigma surrounding mental illness and to ensure poverty and discrimination are tackled to help prevent more people becoming unwell in the first place.

    Our study also shows we need to do more to respect the autonomy of someone with serious mental illness to choose if they are treated. That’s whether they are in NSW or other jurisdictions.

    And legal reform is required to ensure more states and territories more fully reflect the principal that people who have the capacity to make such decisions should have the right to decline mental health treatment in the same way they would any other health care.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

    Amy Corderoy, Medical doctor and PhD candidate studying involuntary psychiatric treatment, School of Psychiatry, UNSW Sydney

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

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