Barley Malt Flour vs chickpea flour – Which is Healthier?

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The 10almonds Team

Our Verdict

When comparing barley malt flour to chickpea flour, we picked the chickpea.

Why?

First, some notes:

About chickpea flour: this is also called besan flour, gram flour, and garbanzo bean flour; they are all literally the same thing by different names, and are all flour made from ground chickpeas.

About barley malt flour: barley is a true grain, and does contain gluten. We’re not going to factor that into today’s decision, but if you are avoiding gluten, avoid barley. As for “malt”; malting grains means putting them in an environment (with appropriate temperature and humidity) that they can begin germination, and then drying them with hot air to stop the germination process from continuing, so that we still have grains to make flour out of, and not little green sprouting plants. It improves the nutritional qualities and, subjectively, the flavor.

To avoid repetition, we’re just going to write “barley” instead of “barley malt” now, but it’s still malted.

Now, let’s begin:

Looking at the macros first, chickpea flour has 2x the protein and also more fiber, while barley flour has more carbs. An easy win for chickpea flour.

In the category of vitamins, chickpea flour has more of vitamins A, B1, B5, B9, E, and K, while barley flour has more of vitamins B2, B3, B6, and C. A modest 6:4 victory for chickpea flour.

When it comes to minerals, things are much more one-sided; chickpea flour has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while barley flour has more selenium. An overwhelming win for chickpea flour.

Adding up these three wins for chickpea flour makes for a convincing story in favor of using that where reasonably possible as a flour! It has a slight nutty taste, so you might not want to use it in everything, but it is good for a lot of things.

Want to learn more?

You might like to read:

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  • Statins: Study Insights

    The 10almonds Team

    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.

    It’s Q&A Day at 10almonds!

    Q: Can you let us know about more studies that have been done on statins? Are they really worth taking?

    That is a great question! We imagine it might have been our recent book recommendation that prompted it? It’s quite a broad question though, so we’ll do that as a main feature in the near future!

    Share This Post

  • Cucumber vs Lychee – Which is Healthier?

    The 10almonds Team

    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 cucumber to lychee, we picked the lychee.

    Why?

    In terms of macros, the lychee has more carbs and more fiber, but both are low glycemic index foods. Functionally a tie, though we could consider it a nominal win for cucumber.

    In the category of vitamins, cucumber has more of vitamins A, B1, B5, and K, while lychee has more of vitamins B2, B3, B6, B9, C, E, and choline. In particular, cucumber has a lot more vitamin K and lychee has a lot more vitamin C. Nevertheless, in terms of overall vitamin coverage, lychee is the clear winner here.

    Looking at minerals, cucumber has more calcium, magnesium, manganese, and zinc, while lychee has more copper (especially rich in this), iron, phosphorus, potassium, and selenium. Another clear win for lychee.

    Both have an abundance of anti-inflammatory polyphenols, but we could find no strong argument for one being better than the other in this category, just different.

    In short, both are fine options, but the more nutritionally dense is the lychee, so that’s our choice!

    Want to learn more?

    You might like to read:

    Cucumber Extract Beats Glucosamine & Chondroitin… At 1/135th Of The Dose?!

    Take care!

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  • What Most People Don’t Know About HIV

    The 10almonds Team

    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.

    What To Know About HIV This World AIDS Day

    Yesterday, we asked 10almonds readers to engage in a hypothetical thought experiment with us, and putting aside for a moment any reason you might feel the scenario wouldn’t apply for you, asked:

    ❝You have unprotected sex with someone who, afterwards, conversationally mentions their HIV+ status. Do you…❞

    …and got the above-depicted, below-described, set of responses. Of those who responded…

    • Just over 60% said “rush to hospital; maybe a treatment is available”
    • Just under 20% said “ask them what meds they’re taking (and perhaps whether they’d like a snack)”
    • Just over 10% said “despair; life is over”
    • Two people said “do the most rigorous washing down there you’ve ever done in your life”

    So, what does science say about it?

    First, a quick note on terms

    • HIV is the Human Immunodeficiency Virus. It does what it says on the tin; it gives humans immunodeficiency. Like many viruses that have become epidemic in humans, it started off in animals (called SIV, because there was no “H” involved yet), which were then eaten by humans, passing the virus to us when it one day mutated to allow that.
      • It’s technically two viruses, but that’s beyond the scope of today’s article; for our purposes they are the same. HIV-1 is more virulent and infectious than HIV-2, and is the kind more commonly found in most of the world.
    • AIDS is Acquired Immunodeficiency Syndrome, and again, is what it sounds like. When a person is infected with HIV, then without treatment, they will often develop AIDS.
      • Technically AIDS itself doesn’t kill people; it just renders people near-defenseless to opportunistic infections (and immune-related diseases such as cancer), since one no longer has a properly working immune system. Common causes of death in AIDS patients include cancer, influenza, pneumonia, and tuberculosis.

    People who contract HIV will usually develop AIDS if untreated. Untreated life expectancy is about 11 years.

    HIV/AIDS are only a problem for gay people: True or False?

    False, unequivocally. Anyone can get HIV and develop AIDS.

    The reason it’s more associated with gay men, aside from homophobia, is that since penetrative sex is more likely to pass it on, then if we go with the statistically most likely arrangements here:

    • If a man penetrates a woman and passes on HIV, that woman will probably not go on to penetrate someone else
    • If a man penetrates a man and passes on HIV, that man could go on to penetrate someone else—and so on
    • This means that without any difference in safety practices or promiscuity, it’s going to spread more between men on average, by simple mathematics.
    • This is why “men who have sex with men” is the generally-designated higher-risk category.

    There is medication to cure HIV/AIDS: True or False?

    False so far (though there have been individual case studies of gene treatments that may have cured people—time will tell).

    But! There are medications that can prevent HIV from being a life-threatening problem:

    • PrEP (Pre-Exposure Prophylaxis) is a medication that one can take in advance of potential exposure to HIV, to guard against it.
      • This is a common choice for people aren’t sure about their partners’ statuses, or people working in risky environments.
    • PEP (Post-Exposure Prophylaxis) is a medication that one can take after potential exposure to HIV, to “nip it in the bud”.
      • Those of you who were rushing to hospital in our poll, this is what you’re rushing there for.
    • ARVs (Anti-RetroVirals) are a class of medications (there are different options; we don’t have room to distinguish them) that reduce an HIV+ person’s viral load to undetectable levels.
      • Those of you who were asking what meds your partner was taking, these will be those meds. Also, most of them are to be taken in the morning with food, so that’s what the snack was for.

    If someone is HIV+, the risk of transmission in unprotected sex is high: True or False?

    True or False, with false being the far more likely. It depends on their medications, and this is why you were asking. If someone is on ARVs and their viral load is undetectable (as is usual once someone has been on ARVs for 6 months), they cannot transmit HIV to you.

    U=U is not a fancy new emoticon, it means “undetectable = untransmittable”, which is a mathematically true statement in the case of HIV viral loads.

    See: NIH | HIV Undetectable=Untransmittable (U=U)

    If you’re thinking “still sounds risky to me”, then consider this:

    You are safer having unprotected sex with someone who is HIV+ and on ARVs with an undetectable viral load, than you are with someone you are merely assuming is HIV- (perhaps you assume it because “surely this polite blushing young virgin of a straight man won’t give me cooties” etc)

    Note that even your monogamous partner of many decades could accidentally contract HIV due to blood contamination in a hospital or an accident at work etc, so it’s good practice to also get tested after things that involve getting stabbed with needles, cut in a risky environment, etc.

    If you’re concerned about potential stigma associated with HIV testing, you can get kits online:

    CDC | How do I find an HIV self-test?

    (these are usually fingerprick blood tests, and you can either see the results yourself at home immediately, or send it in for analysis, depending on the kit)

    If I get HIV, I will get AIDS and die: True or False?

    False, assuming you get treatment promptly and keep taking it. So those of you who were at “despair; life is over” can breathe a sigh of relief now.

    However, if you get HIV, it does currently mean you will have to take those meds every day for the rest of your (no reason it shouldn’t be long and happy) life.

    So, HIV is definitely still something to avoid, because it’s not great to have to take a life-saving medication every day. For a little insight as to what that might be like:

    HIV.gov | Taking HIV Medication Every Day: Tips & Challenges

    (as you’ll see there, there are also longer-lasting injections available instead of daily pulls, but those are much less widely available)

    Summary

    Some quick take-away notes-in-a-nutshell:

    • Getting HIV may have been a death sentence in the 1980s, but nowadays it’s been relegated to the level of “serious inconvenience”.
    • Happily, it is very preventable, with PrEP, PEP, and viral loads so low that they can’t transmit HIV, thanks to ARVs.
    • Washing will not help, by the way. Safe sex will, though!
      • As will celibacy and/or sexual exclusivity in seroconcordant relationships, e.g. you have the same (known! That means actually tested recently! Not just assumed!) HIV status as each other.
    • If you do get it, it is very manageable with ARVs, but prevention is better than treatment
    • There is no certain cure—yet. Some people (small number of case studies) may have been cured already with gene therapy, but we can’t know for sure yet.

    Want to know more? Check out:

    CDC | Let’s Stop HIV Together

    Take care!

    Share This Post

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  • Watch Out For Lipedema

    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.

    The 10almonds Team

    Lipedema occurs mostly in women, mostly in times of hormonal change, with increasing risk as time goes by (so for example, puberty yields a lower risk than pregnancy, which yields a lower risk than menopause).

    Its name literally means “fat swelling”, and can easily be mistaken for obesity or, in its earlier stages, just pain old cellulite.

    Cellulite, by the way, is completely harmless and is also not, per se, an indicator of bad health. But if you have it and don’t like it, you can reduce it:

    Keep Cellulite At Bay

    Obesity is more of a complex matter, and one that we’ve covered here:

    Shedding Some Obesity Myths

    Lipedema is actively harmful

    Lipedema can become a big problem, because lifestyle change does not reduce lipedema fat, the fat is painful, can lead to obesity if one was not already obese, causes gait and joint abnormalities, causes fatigue, can lead to lymphedema (beyond the scope of today’s article—perhaps another time!) and very much psychosocial distress.

    Like many conditions that mostly affect women, the science is… Well, here’s a recent example review that was conducted and published:

    Lipedema: What we don’t know

    Fun fact: in Romanian there is an expression “one eye is laughing; the other is crying”, and it seems appropriate here.

    Spot the signs

    Because it’s most readily mistaken for cellulite in first presentation, let’s look at the differences between them:

    • Cellulite is characterized by dimpled, bumpy, or even skin; lipedema is the same but with swelling too.
    • Cellulite is a connective tissue condition; lipedema is too (at least in part), but also involves the abnormal accumulation and deposition of fat cells, rather than just pulling some down a bit.
    • Cellulite has no additional symptoms; lipedema soon also brings swollen limbs, joint pain, and/or skin that’s “spongy” and easily bruised.

    What to do about it

    First, get it checked out by a doctor.

    If the doctor says it is just cellulite or obesity, ask them what difference(s) they are basing that on, and ask that they confirm in writing having dismissed your concerns (having this will be handy later if it turns out to be lipedema after all).

    If it is lipedema, you will want to catch it early; there is no known cure, but advanced symptoms are a lot easier to keep at bay than they are to reverse once they’ve shown up.

    Weight maintenance, skin care (including good hydration), and compression therapy have all been shown to help slow the progression.

    If it is allowed to progress unhindered, that’s when a lot more fat accumulation and joint pain is likely to occur. Liposuction and surgery are options, but even they are only a temporary solution, and are obviously not fun things to have to go through.

    Prevention is, as ever, much better than cure treatment ← because there is no known cure

    One last thing

    Lipedema’s main risk factor is genetic. The bad news is, there’s not much that can be done about that for now, but the good news is, you can at least get the heads-up about whether you are at increased risk or not, and be especially vigilant if you’re in the increased risk group. See also:

    One Test, Many Warnings: The Real Benefit Of Genetic Testing

    Take care!

    Don’t Forget…

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  • Tiramisu Crunch Bites

    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.

    The 10almonds Team

    It’s coffee, it’s creamy, it’s nutty, it’s chocolatey, what’s not to love? It has all the well-loved flavors of tiramisu, but this recipe is a simple one, and it’s essentially stuffed dates in a way you’ve never had them before. They’re delectable, decadent, and decidedly good for your health. These things are little nutrient-bombs that’ll keep you reaching for more.

    You will need

    • Coffee (we will discuss this)
    • 150g (5.5oz) mascarpone (if vegan or lactose-intolerant, can be substituted with vegan varieties, or at a pinch, pressed silken tofu)
    • 500g (1lb) dates (Medjool are ideal)
    • Twice as many almonds as you have dates
    • 50g (2oz) dark chocolate (the darkest, bitterest, you can find)
    • Edible flower petals if you can source them (some shops sell dried rose petals for this purpose)

    Method

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

    1) Take the mascarpone and whisk (or blend) it with the coffee. What kind of coffee, you ask? Many will use instant coffee (1tbsp granules mixed with enough boiling water to dissolve it), and that is actually healthiest (counterintuitive but true) but if you care for flavor over health, and have the means to make espresso, make it ristretto (so, stop it halfway through filling up an espresso cup), let it cool, and use that. Absolute bonus for flavor (not for health): if you have the means to make Turkish coffee, use an equivalent amount of that (again, cooled).

    You will now have coffee-flavoured mascarpone. It’s great for your gut and full of antioxidant polyphenols. Set it aside for the moment.

    2) Take the dark chocolate and melt it. Please don’t microwave it or try to do it in a pan directly over the hob; instead, you will need to use a Bain-Marie. If you don’t have one made-for-purpose, you can place a metal or heatproof glass bowl in a saucepan, with something to stop it from touching the floor of the pan. Then boil water in the pan (without letting the water get into the bowl), and melt the chocolate in the bowl—this will allow you to melt it evenly without burning the chocolate.

    You will now have melted dark chocolate. It has its own set of polyphenols, and is great for everything from the brain to the gut microbiome.

    3) Cut the dates lengthways on one side and remove the stone. Stuff them carefully with the coffee-flavored mascarpone (you can use a teaspoon, or use a piping kit if you have one). Add a couple of almonds to each one. Place them all on a big plate, and drizzle the melted chocolate over them. Add the petals if you have them.

    The dates and almonds deliver extra vitamins and minerals in abundance (not to mention, lots of fiber), and also are an amazing combination even just by themselves. With the mascarpone and chocolate added, this winning on new levels. We’re not done yet, though…

    4) Chill them in the fridge for about 30 minutes.

    Serve!

    Learn more

    For those interested in some of the science of what we have going on today:

    Enjoy!

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  • The China Study – by Dr. T Colin Campbell and Dr. Thomas M. Campbell

    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.

    The 10almonds Team

    This is not the newest book we’ve reviewed (originally published 2005; this revised and expanded edition 2016), but it is a seminal one.

    You’ve probably heard it referenced, and maybe you’ve wondered what the fuss is about. Now you can know!

    The titular study itself was huge. We tend to think “oh there was one study” and look to discount it, but it literally looked at the population of China. That’s a large study.

    And because China is relatively ethnically homogenous, especially per region, it was easier to isolate what dietary factors made what differences to health. Of course, that did also create a limitation: follow-up studies would be needed to see if the results were the same for non-Chinese people. But even for the rest of us (this reviewer is not Chinese), it already pointed science in the right direction. And sure enough, smaller follow-up studies elsewhere found the same.

    But enough about the research; what about the book? This is a book review, not a research review, after all.

    The book itself is easy for a lay reader to understand. It explains how the study was conducted (no small feat), and how the data was examined. It also discusses the results, and the conclusions drawn from those results.

    In light of all this, it also offers simple actionable advices, on how to eat to avoid disease in general, and cancer in particular. In especially that latter case, one take-home conclusion was: get more of your protein from plants for a big reduction in cancer risk, for example.

    Bottom line: this book is an incredible blend of “comprehensive” and “readable” that we don’t often find in the same book! It contains not just a lot of science, but also an insight into how the science works, on a research level. And, of course, its results and conclusions have strong implications for all our lives.

    Click here to check out The China Study, to know more about it!

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