Bamboo Shoots vs Cauliflower – Which is Healthier?

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Our Verdict

When comparing bamboo shoots to cauliflower, we picked the bamboo.

Why?

Both are great! But…

In terms of macros, bamboo has slightly more fiber, carbs, and protein, giving it a slender first-round victory.

In the category of vitamins, bamboo has more of vitamins A, B1, B2, B3, B6, and E, while cauliflower has more of vitamins B5, B9, C, and K, yielding a modest but clear 6:4 win to bamboo here.

Looking at minerals, bamboo has more copper, iron, manganese, phosphorus, potassium, selenium, and zinc, while cauliflower has more calcium and magnesium, so it’s a 7:2 win for bamboo here.

In other considerations, cauliflower is a good source of sulforaphane, so that’s a point in its favor.

Still, adding up the sections makes for a clear overall win for bamboo, but by all means do enjoy either or both, as diversity is best!

Want to learn more?

You might like:

  • Don’t Be Bamboozled By Bamboo! ← including how to eat bamboo, for those unfamiliar with such, as we have been asked about it 🙂
  • Broccoli Sprouts & Sulforaphane ← this article talks mostly about broccoli sprouts rather than cauliflower sprouts, but sprouts of any cultivar of Brassica oleracea (e.g. Brussels sprouts, broccoli, cauliflower, cabbage, kale, etc) are great for sulforaphane

Enjoy!

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  • Kiwi vs Pomegranate – Which is Healthier?

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    Our Verdict

    When comparing kiwi to pomegranate, we picked the pomegranate.

    Why?

    Both are certainly excellent! But…

    In terms of macros, pomegranate has more fiber, carbs, and protein, winning in its first round.

    In the category of vitamins, kiwi has more of vitamins C, E, and K, while pomegranate has more of vitamins B1, B2, B5, B6, B7, and B9, winning again.

    Looking at minerals, kiwi has more calcium, magnesium, and potassium, while pomegranate has more copper, manganese, selenium, and zinc, for a marginal third-round win.

    In other considerations, kiwi has some cancer-killing properties that pomegranate can’t boast, while pomegranate has a bunch of extra healthful phytochemical properties, albeit in the peel, which most people don’t consume. So for practical purposes, we’d say this last round’s a notional win for kiwi.

    Adding up the sections nevertheless makes for a clear overall win for kiwi, but do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Enjoy!

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  • How does cancer spread to other parts of the body?

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    All cancers begin in a single organ or tissue, such as the lungs or skin. When these cancers are confined in their original organ or tissue, they are generally more treatable.

    But a cancer that spreads is much more dangerous, as the organs it spreads to may be vital organs. A skin cancer, for example, might spread to the brain.

    This new growth makes the cancer much more challenging to treat, as it can be difficult to find all the new tumours. If a cancer can invade different organs or tissues, it can quickly become lethal.

    When cancer spreads in this way, it’s called metastasis. Metastasis is responsible for the majority (67%) of cancer deaths.

    Cells are supposed to stick to surrounding tissue

    Our bodies are made up of trillions of tiny cells. To keep us healthy, our bodies are constantly replacing old or damaged cells.

    Each cell has a specific job and a set of instructions (DNA) that tells it what to do. However, sometimes DNA can get damaged.

    This damage might change the instructions. A cell might now multiply uncontrollably, or lose a property known as adherence. This refers to how sticky a cell is, and how well it can cling to other surrounding cells and stay where it’s supposed to be.

    If a cancer cell loses its adherence, it can break off from the original tumour and travel through the bloodstream or lymphatic system to almost anywhere. This is how metastasis happens.

    Many of these travelling cancer cells will die, but some will settle in a new location and begin to form new cancers.

    Cancer cells
    Some cells settle in a new location.
    Scipro/Shutterstock

    Particular cancers are more likely to metastasise to particular organs that help support their growth. Breast cancers commonly metastasise to the bones, liver, and lungs, while skin cancers like melanomas are more likely to end up in the brain and heart.

    Unlike cancers which form in solid organs or tissues, blood cancers like leukaemia already move freely through the bloodstream, but can escape to settle in other organs like the liver or brain.

    When do cancers metastasise?

    The longer a cancer grows, the more likely it is to metastasise. If not caught early, a patient’s cancer may have metastasised even before it’s initially diagnosed.

    Metastasis can also occur after cancer treatment. This happens when cancer cells are dormant during treatment – drugs may not “see” those cells. These invisible cells can remain hidden in the body, only to wake up and begin growing into a new cancer months or even years later.

    For patients who already have cancer metastases at diagnosis, identifying the location of the original tumour – called the “primary site” – is important. A cancer that began in the breast but has spread to the liver will probably still behave like a breast cancer, and so will respond best to an anti-breast cancer therapy, and not anti-liver cancer therapy.

    As metastases can sometimes grow faster than the original tumour, it’s not always easy to tell which tumour came first. These cancers are called “cancers of unknown primary” and are the 11th most commonly diagnosed cancers in Australia.

    One way to improve the treatment of metastatic cancer is to improve our ways of detecting and identifying cancers, to ensure patients receive the most effective drugs for their cancer type.

    What increases the chances of metastasis and how can it be prevented?

    If left untreated, most cancers will eventually acquire the ability to metastasise.

    While there are currently no interventions that specifically prevent metastasis, cancer patients who have their tumours surgically removed may also be given chemotherapy (or other drugs) to try and weed out any hidden cancer cells still floating around.

    The best way to prevent metastasis is to diagnose and treat cancers early. Cancer screening initiatives such as Australia’s cervical, bowel, and breast cancer screening programs are excellent ways to detect cancers early and reduce the chances of metastasis.

    Older woman has mammogram
    The best way to prevent cancer spreading is to diagnose and treat them early.
    Peakstock/Shutterstock

    New screening programs to detect cancers early are being researched for many types of cancer. Some of these are simple: CT scans of the body to look for any potential tumours, such as in England’s new lung cancer screening program.

    Using artificial intelligence (AI) to help examine patient scans is also possible, which might identify new patterns that suggest a cancer is present, and improve cancer detection from these programs.

    More advanced screening methods are also in development. The United States government’s Cancer Moonshot program is currently funding research into blood tests that could detect many types of cancer at early stages.

    One day there might even be a RAT-type test for cancer, like there is for COVID.

    Will we be able to prevent metastasis in the future?

    Understanding how metastasis occurs allows us to figure out new ways to prevent it. One idea is to target dormant cancer cells and prevent them from waking up.

    Directly preventing metastasis with drugs is not yet possible. But there is hope that as research efforts continue to improve cancer therapies, they will also be more effective at treating metastatic cancers.

    For now, early detection is the best way to ensure a patient can beat their cancer.The Conversation

    Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, Walter and Eliza Hall Institute and John (Eddie) La Marca, Senior Resarch Officer, Walter and Eliza Hall Institute

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

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  • Sweeteners & Your Appetite

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    Sugar is famously not great for the health. See for example: Is Sugar The New Smoking? ← the answer is “no, but it’s still very bad, just not in the same league of badness as smoking”!

    Of course, there are some important circumstantial things to bear in mind, such as:

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

    But even without sugar, simply sweetness itself can cause problems: we can build tolerance to sweetness. Many sugar substitutes are many times (in some cases, hundreds of times) sweeter than sugar. This leads to people craving increasingly sweeter foods for the same experiential sweetness level.

    Because of this, the World Health Organization has released a report offering guidance regards the use of sugar-free sweeteners.

    In a nutshell, the guidance is: don’t

    Nevertheless, if you really want to, we previously did a rundown on:

    • Sucrose (metabolic problems)
    • Sucralose (genotoxic)
    • Erythritol (ischemiagenic)
    • Xylitol (gut disruptor)
    • Acesulfame K (gut disruptor)
    • Stevia (strong risk of sweetness tolerance problem)
    • Glycine (beneficial in moderation, sweetness problem though)

    For more details than those one-or-few-word summaries, see: What’s The Healthiest Sweetener?

    We’ve also talked about: The Fascinating Truth About Aspartame, Cancer, & Neurotoxicity

    …which covers how the most popular beliefs about aspartame are myths, and in large part stemming from a single viral hoax chain letter in the 90s!

    But sweeteners really increase your appetite?

    That’s the question that Dr. Sabina Anderson et al. put to the test all so recently, using a mixture of acesulfame K and acesulfame cyclamate (Ace-K/Cyc).

    What they found, in few words:

    • No, there was no increase in food intake: participants didn’t eat more after consuming artificial sweeteners compared with water, even when allowed to eat freely later.
    • No, there was no meaningful effect on hunger overall: hunger, fullness, and satiety were the same between sweeteners and water across all time points during the study.
    • In fact, the participants enjoyed reduced sweet cravings: the sweetened drink lowered the desire to eat something sweet, and this effect persisted even after adjusting for taste differences.

    You may be thinking: what happened to that up top about tolerance spiralling and craving more and more sweet things?!

    And the answer is: that’s in the big picture; this was a 265-minute study, done three times in a row. So, it’s less about what it does in the long term, and more about what it does in the moment.

    Specifically,

    ❝Subjective appetite sensations were measured using visual analogue scales while fasting and nine times during a 250-min postprandial period. During this period, a standardized breakfast (0–10 min) was served and, 2 h later, a test drink containing either Ace-K/Cyc or water (120–130 min) was given. After 265 min, an ad libitum test meal was served.❞

    Read in full: Acute and Prolonged Effects of Sweeteners and Sweetness Enhancers on Postprandial Appetite Sensations, Palatability, and Ad Libitum Energy Intake in Humans: A SWEET Sub-Study (yes, they say “and prolonged”, but when they say “prolonged”, they’re referring to t=265 min, as opposed to immediately after drinking the drink)

    That does mean, of course, that while helpful to know about in the moment, the results may not be extrapolated to the long term.

    It’s also worth noting that the sample size was small (n=26), so in terms of strength of evidence it’s more of an indicative “jumping-off point” for future studies, rather than anything that should necessarily shape policy (including your personal policy) in the meantime.

    One other important limitation is that obviously the results are for acesulfame-K and cyclamate, which means the results cannot necessarily be assumed to apply to all artificial sweeteners.

    In fact, there is some science to the opposite for at least one sweetener, sucralose:

    The Sweetener That Interferes With Hunger/Satiety Signals

    Of course, sucralose is not technically a non-sugar sweetener, as it is chemically a sugar. But in practical terms, sucralose is a sugar in the same way that coffee is a fruit, i.e. it’s true, but for most purposes we can disregard that information as it’s not how we usually use those words in daily parlance.

    Want to learn more?

    This recommendation’s tangential to our main topic today, but it’ll be relevant for a lot of people who use sweeteners as a blood sugar control tool, so:

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

    Take care!

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  • Why You Can’t Skimp On Amino Acids

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    Our body requires 20 amino acids (the building blocks of protein), 9 of which it can’t synthesize (thus called: “essential”) and absolutely must get from food. Normally, we get these amino acids from protein in our diet, and we can also supplement them by taking amino acid supplements if we wish.

    Specifically, we require (per kg of bodyweight) a daily average of:

    1. Histidine: 10 mg
    2. Isoleucine: 20 mg
    3. Leucine: 39 mg
    4. Lysine: 30 mg
    5. Methionine: 10.4 mg
    6. Phenylalanine*: 25 mg
    7. Threonine: 15 mg
    8. Tryptophan: 4 mg
    9. Valine: 26 mg

    *combined with the non-essential amino acid tyrosine

    Source: Protein and Amino Acid Requirements In Human Nutrition: WHO Technical Report

    Why this matters

    A lot of attention is given to protein, and making sure we get enough of it, especially as we get older, because the risk of sarcopenia (muscle mass loss) increases with age:

    Protein vs Sarcopenia

    However, not every protein comes with a complete set of essential amino acids, and/or have only trace amounts of of some amino acids, meaning that a dietary deficiency can arrive if one’s diet is too restrictive.

    And, if we become deficient in even just one amino acid, then bad things start to happen quite soon. We only have so much space, so we’re going to oversimplify here, but:

    1. Histidine: is needed to produce histamine (vital for immune responses, amongst other things), and is also important for maintaining the myelin sheaths on nerve cells.
    2. Isoleucine: is very involved in muscle metabolism and makes up the bulk of muscle tissue.
    3. Leucine: is critical for muscle synthesis and repair, as well as wound healing in general, and blood sugar regulation.
    4. Lysine: is also critical in muscle synthesis, as well as calcium absorption and hormone production, as well as making collagen.
    5. Methionine: is very important for energy metabolism, zinc absorption, and detoxification.
    6. Phenylalanine: is a necessary building block of a lot of neurotransmitters, as well as being a building block of some amino acids not listed here (i.e., the ones your body synthesizes, but can’t without phenylalanine).
    7. Threonine: is mostly about collagen and elastin production, and is also very important for your joints, as well as fat metabolism.
    8. Tryptophan: is the body’s primary precursor to serotonin, so good luck making the latter without the former.
    9. Valine: is mostly about muscle growth and regeneration.

    So there you see, the ill effects of deficiency can range from “muscle atrophy” to “brain stops working” and “bones fall apart” and more. In short, any essential amino acid deficiency not remedied will ultimately result in death; we literally become non-viable as organisms without these 9 things.

    What to do about it (the “life hack” part)

    Firstly, if you eat a lot of animal products, those are “complete” proteins, meaning that they contain all 9 essential amino acids in sensible quantities. The reason that all animal products have these, is because they are just as essential for the other animals as they are for us, so they, just like us, must consume (and thus contain) them.

    However, a lot of animal products come with other health risks:

    Do We Need Animal Products To Be Healthy? ← this covers which animal products are definitely very health-risky, and which are probably fine according to current best science

    …so many people may prefer to get more (or possibly all) dietary protein from plants.

    However, plants, unlike us, do not need to consume all 9 essential amino acids, and thus may or may not contain them all.

    Soy is famously a “complete” protein insofar as it has all the amino acids we need.

    But what if you’re allergic to soy?

    Good news! Peas are also a “complete” protein and will do the job just fine. They’re also usually cheaper.

    Final note

    An oft-forgotten thing is that some other amino acids are “conditionally essential”, meaning that while we can technically synthesize them, sometimes we can’t synthesize enough and must get them from our diet.

    The conditions that trigger this “conditionally essential” status are usually such things as fighting a serious illness, recovering from a serious injury, or pregnancy—basically, things where your body has to work at 110% efficiency if it wants to get through it in one piece, and that extra 10% has to come from somewhere outside the body.

    Examples of commonly conditionally essential amino acids are arginine and glycine.

    Arginine is critical for a lot of cell-signalling processes as well as mitochondrial function, as well as being a precursor to other amino acids, including creatine.

    As for glycine?

    Check out: The Sweet Truth About Glycine

    Enjoy!

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  • Kidney Beans vs Fava Beans – Which is Healthier?

    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.

    Our Verdict

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

    Why?

    It’s a simple and straightforward one today!

    The macronutrient profiles are mostly comparable, but kidney beans do have a little more protein and a little more fiber.

    In the category of vitamins, kidney beans have more of vitamins B1, B5, B6, B9, C, E, & K, while fava beans boast only more of vitamins B2 and B3. They are both equally good sources of choline, but the general weight of vitamins is very much in kidney beans’ favor, with a 7:2 lead, most of which have generous margins.

    When it comes to minerals, kidney beans have more iron, phosphorus, and potassium, while fava beans have more copper and selenium. They’re both equally good sources of other minerals they both contain. Still, a 3:2 victory for kidney beans on the mineral front.

    Adding up the moderate victory on macros, the strong victory on vitamins, and the slight victory on minerals, all in all makes for a clear win for kidney beans.

    Still, enjoy both! Diversity is healthy.

    Want to learn more?

    You might like to read:

    Chickpeas vs Black Beans – Which is Healthier?

    Take care!

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  • Cannellini Protein Gratin

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    A healthier twist on a classic, the protein here comes not only from the cannellini beans, but also from (at the risk of alienating French readers) a béchamel sauce that is not made using the traditional method involving flour and butter, but instead, has cashew protein as a major constituent.

    You will need

    • 3 medium potatoes, chopped (no need to peel them; you can if you want, but many of the nutrients are there and they’re not a problem for the recipe)
    • 1 can cannellini beans (also called white kidney beans)
    • 1 medium onion, chopped
    • 2 stalks celery, sliced
    • 1 carrot, chopped
    • ½ bulb garlic, minced (or more, if you like)
    • 1 jalapeño, chopped
    • 2 tbsp tomato paste
    • 1 tbsp chia seeds
    • 2 tsp black pepper, coarse ground
    • Extra virgin olive oil, for frying

    For the béchamel sauce:

    • ½ cup milk (we recommend a neutral-tasting plant milk, such as unsweetened soy, but go with your preference)
    • ⅓ cup cashews, soaked in hot water for at least 5 minutes (longer is fine) and drained
    • ¼ cup nutritional yeast
    • 1 tsp garlic powder
    • 1 tsp dried thyme

    Method

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

    Note: it will be a bonus if you can use a pan that is good both for going on the hob and in the oven, such as a deep cast iron skillet, or a Dutch oven. If you don’t have something like that though, it’s fine, just use a sauté pan or similar, and then transfer to an oven dish for the oven part—we’ll mention this again when we get to it.

    1) Preheat the oven to 250℉/175℃.

    2) Heat the pan, adding some oil and then the oven; fry it for about 5 minutes, stirring often.

    3) Add the potatoes, celery, carrot, garlic, and jalapeño, stirring for another 2 minutes.

    4) Add the tomato paste, along with 1 cup water, the chia seeds, and the black pepper, and cook for a further 15 minutes, stirring occasionally as necessary.

    5) Add the cannellini beans, and cook for another 15 minutes, stirring occasionally as necessary.

    6) Blend all the ingredients for the béchamel sauce, processing it until it is smooth.

    7) If you are using an oven-safe pan, pour the béchamel sauce over the bean mixture (don’t stir it; the sauce should remain on top) and transfer it to the oven. Don’t use a lid.

    If you’re not using an oven safe pan, first transfer the bean mixture to an oven dish, then pour the béchamel sauce over the bean mixture (don’t stir it; the sauce should remain on top) and put it in the oven. Don’t use a lid.

    8) Bake for about 15 minutes, or until turning golden-brown on top.

    9) Serve! It can be enjoyed on its own, or with salad and/or rice. See also, our Tasty Versatile Rice Recipe.

    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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