Beetroot vs Sweet Potato – 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 beetroot to sweet potato, we picked the sweet potato.

Why?

Quite a straightforward one today!

In terms of macros, sweet potato has more protein, carbs, and fiber. The glycemic index of both of these root vegetables is similar (and in each case varies similarly depending on how it is cooked), so we’ll call the winner the one that’s more nutritionally dense—the sweet potato.

Looking at vitamins next, beetroot has more vitamin B9 (and is in fact a very good source of that, unlike sweet potato), and/but sweet potato is a lot higher in vitamins A, B1, B2, B3, B5, B6, B7, C, E, K, and choline. And we’re talking for example more than 582x more vitamin A, more than 17x more vitamin E, more than a 10x more vitamin K, and at least multiples more of the other vitamins mentioned. So this category’s not a difficult one to call for sweet potato.

When it comes to minerals, beetroot has more selenium, while sweet potato has more calcium, copper, magnesium, manganese, phosphorus, and potassium. They’re approximately equal in iron and zinc. Another win for sweet potato.

Of course, enjoy both. But if you’re looking for the root vegetable that’ll bring the most nutrients, it’s the sweet potato.

Want to learn more?

You might like to read:

No, beetroot isn’t vegetable Viagra. But here’s what else it can do

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Acorns vs Chestnuts – Which is Healthier?
  • Is still water better for you than sparkling water?
    Still vs. sparkling water: Which is better for your health? Experts spill the truth on hydration, dental effects, and digestion myths.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Astrology, Mental health and the Economics of Well Being

    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.

    Ultimately can the mental health system single-handedly address the concerns of inequality and economic access in society?

    Around 75 per cent of the Indian population lives in rural areas, but their access to quality mental health care is limited and traditional approaches continue to be in use. The shortage is to such a large extent that there are only  0.7 physicians per 1000 population and only one psychiatrist for every 343,000 Indians. While over the years the mental health sector has seen major developments, like the 2017 mental health care act. This act establishes equal access for all citizens, to avail government-run or funded mental health services in the country. However, it does not bridge the gap in society as the majority of the population remains deeply unaware or unable to access these services. 

    While the uncertainties of the pandemic brought mental wellbeing to the forefront, the national budget for the sector dropped, making this an issue of human rights. This accessibility to services is further corroborated by the recurring financial expenses of medications and frequent visits to government clinics. The cost of sessions is steep and a single session is not ideal. Spending exorbitant amounts on healthcare is a burden most families can’t afford leading to debt. In the absence of insurance and healthcare schemes and provisions, therapy remains a luxury to many Indians.

    Economic struggles are only one of the causes of this discerning gap in the mental health sector. Barriers caused by sexuality, gender, caste and religion also play a major role in mediating people’s perception and access to therapeutic services. The persistent stigma surrounding mental health, especially in India continues to be a hindrance to seeking help. The supernatural inhibitions and disparity in knowledge across communities only create more confusion. The notion that mental well being is an optional expense is popular, even though the country’s population is in a dire state. Data collected in a WHO report found that nearly 15 per cent of Indian adults need active intervention for one or more mental health issues.

    The population disregards the very prevalence of such mental disorders and more than often finds it fruitless to receive treatment. Some who are open-minded fail to afford the hiked fees that therapists in urban settings charge, leaving them with no option. While for years Indians attributed the systemic weakness of the mental health system to the people’s attitudes, a 2016 survey showed more than 42% of people have positive attitudes toward mental wellbeing and treatment. While the skeptics remain, these underprivileged sections of society too struggle to gain the accessibility they deserve.

    This is where astrology, tarot card reading and other spiritual practices, have created a market for themselves in the well-being industry. The sceptics, and those from poor socio-economic backgrounds resort to these local and easily accessible ways of coping, to instil the faith they so desperately need. Astrology is a layman’s substitute for therapy, or for some even a supplement when they cannot afford extended periods of treatment. Visiting a local astrologer in many ways breeds the self-awareness one would expect from a session in therapy. These practices even hold certain similarities to actual psychotherapy settings, in the way they define, and alleviate aspects of one’s personality and behaviour.

    Very often one simply needs an explanation, or an answer to the ‘why’ no matter how scientifically rooted that response truly is. Astrologers impart a level of faith, that things will get better. For those in rural areas, struggling to provide the bare necessities to their family affording therapy is impossible, so their local psychic, astrologer or pandit becomes their anchor during emotional duress. Tarot cards and other practices primarily focus on the future and act as a guide point for how to deal with the things ahead. For a farmer coping with anxiety, access to anti-anxiety medication is strained, and so is therapy. His best bet remains to consult his next-door jyotish about his burdens.

    A famous clinician Caroline Hexdall in an interview said that “ Part of the popularity of astrology and tarot today has to do with their universal nature”. With growing technology and the pervasiveness of social media, people can gain easy access to self-care and astrology resources. Apps and web pages provide daily tarot cards, zodiac signs readings and astrological predictions for people, and almost serve the purpose of a therapist. Is reading the lines on our palm, and checking the alignment of the stars enough to cure the mental illness they undergo? Is it a solution or a quick fix as a consequence of an ignorant healthcare system?

    Several studies have also shown the deteriorating effects of depending on astrology. Cases of worsening and onset of depression, anxiety and personality disorders are common for those who use astrology as more than just a temporary coping mechanism. It also becomes a source of losing control, as every feeling is attributed to fate and destiny, instilling a sense of helplessness. Ultimately can the mental health system single-handedly address the concerns of inequality and economic access in society?

    Maahira Jain is a third-year student at Ashoka University studying Psychology and Media studies. She is a movie buff and is extremely passionate about writing and traveling.

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

    Share This Post

  • Why Many Nonprofit (Wink, Wink) Hospitals Are Rolling in Money

    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.

    One owns a for-profit insurer, a venture capital company, and for-profit hospitals in Italy and Kazakhstan; it has just acquired its fourth for-profit hospital in Ireland. Another owns one of the largest for-profit hospitals in London, is partnering to build a massive training facility for a professional basketball team, and has launched and financed 80 for-profit start-ups. Another partners with a wellness spa where rooms cost $4,000 a night and co-invests with “leading private equity firms.”

    Do these sound like charities?

    These diversified businesses are, in fact, some of the country’s largest nonprofit hospital systems. And they have somehow managed to keep myriad for-profit enterprises under their nonprofit umbrella — a status that means they pay little or no taxes, float bonds at preferred rates, and gain numerous other financial advantages.

    Through legal maneuvering, regulatory neglect, and a large dollop of lobbying, they have remained tax-exempt charities, classified as 501(c)(3)s.

    “Hospitals are some of the biggest businesses in the U.S. — nonprofit in name only,” said Martin Gaynor, an economics and public policy professor at Carnegie Mellon University. “They realized they could own for-profit businesses and keep their not-for-profit status. So the parking lot is for-profit; the laundry service is for-profit; they open up for-profit entities in other countries that are expressly for making money. Great work if you can get it.”

    Many universities’ most robust income streams come from their technically nonprofit hospitals. At Stanford University, 62% of operating revenue in fiscal 2023 was from health services; at the University of Chicago, patient services brought in 49% of operating revenue in fiscal 2022.

    To be sure, many hospitals’ major source of income is still likely to be pricey patient care. Because they are nonprofit and therefore, by definition, can’t show that thing called “profit,” excess earnings are called “operating surpluses.” Meanwhile, some nonprofit hospitals, particularly in rural areas and inner cities, struggle to stay afloat because they depend heavily on lower payments from Medicaid and Medicare and have no alternative income streams.

    But investments are making “a bigger and bigger difference” in the bottom line of many big systems, said Ge Bai, a professor of health care accounting at the Johns Hopkins University Bloomberg School of Public Health. Investment income helped Cleveland Clinic overcome the deficit incurred during the pandemic.

    When many U.S. hospitals were founded over the past two centuries, mostly by religious groups, they were accorded nonprofit status for doling out free care during an era in which fewer people had insurance and bills were modest. The institutions operated on razor-thin margins. But as more Americans gained insurance and medical treatments became more effective — and more expensive — there was money to be made.

    Not-for-profit hospitals merged with one another, pursuing economies of scale, like joint purchasing of linens and surgical supplies. Then, in this century, they also began acquiring parts of the health care systems that had long been for-profit, such as doctors’ groups, as well as imaging and surgery centers. That raised some legal eyebrows — how could a nonprofit simply acquire a for-profit? — but regulators and the IRS let it ride.

    And in recent years, partnerships with, and ownership of, profit-making ventures have strayed further and further afield from the purported charitable health care mission in their community.

    “When I first encountered it, I was dumbfounded — I said, ‘This not charitable,’” said Michael West, an attorney and senior vice president of the New York Council of Nonprofits. “I’ve long questioned why these institutions get away with it. I just don’t see how it’s compliant with the IRS tax code.” West also pointed out that they don’t act like charities: “I mean, everyone knows someone with an outstanding $15,000 bill they can’t pay.”

    Hospitals get their tax breaks for providing “charity care and community benefit.” But how much charity care is enough and, more important, what sort of activities count as “community benefit” and how to value them? IRS guidance released this year remains fuzzy on the issue.

    Academics who study the subject have consistently found the value of many hospitals’ good work pales in comparison with the value of their tax breaks. Studies have shown that generally nonprofit and for-profit hospitals spend about the same portion of their expenses on the charity care component.

    Here are some things listed as “community benefit” on hospital systems’ 990 tax forms: creating jobs; building energy-efficient facilities; hiring minority- or women-owned contractors; upgrading parks with lighting and comfortable seating; creating healing gardens and spas for patients.

    All good works, to be sure, but health care?

    What’s more, to justify engaging in for-profit business while maintaining their not-for-profit status, hospitals must connect the business revenue to that mission. Otherwise, they pay an unrelated business income tax.

    “Their CEOs — many from the corporate world — spout drivel and turn somersaults to make the case,” said Lawton Burns, a management professor at the University of Pennsylvania’s Wharton School. “They do a lot of profitable stuff — they’re very clever and entrepreneurial.”

    The truth is that a number of not-for-profit hospitals have become wealthy diversified business organizations. The most visible manifestation of that is outsize executive compensation at many of the country’s big health systems. Seven of the 10 most highly paid nonprofit CEOs in the United States run hospitals and are paid millions, sometimes tens of millions, of dollars annually. The CEOs of the Gates and Ford foundations make far less, just a bit over $1 million.

    When challenged about the generous pay packages — as they often are — hospitals respond that running a hospital is a complicated business, that pharmaceutical and insurance execs make much more. Also, board compensation committees determine the payout, considering salaries at comparable institutions as well as the hospital’s financial performance.

    One obvious reason for the regulatory tolerance is that hospital systems are major employers — the largest in many states (including Massachusetts, Pennsylvania, Minnesota, Arizona, and Delaware). They are big-time lobbying forces and major donors in Washington and in state capitals.

    But some patients have had enough: In a suit brought by a local school board, a judge last year declared that four Pennsylvania hospitals in the Tower Health system had to pay property taxes because its executive pay was “eye popping” and it demonstrated “profit motives through actions such as charging management fees from its hospitals.”

    A 2020 Government Accountability Office report chided the IRS for its lack of vigilance in reviewing nonprofit hospitals’ community benefit and recommended ways to “improve IRS oversight.” A follow-up GAO report to Congress in 2023 said, “IRS officials told us that the agency had not revoked a hospital’s tax-exempt status for failing to provide sufficient community benefits in the previous 10 years” and recommended that Congress lay out more specific standards. The IRS declined to comment for this column.

    Attorneys general, who regulate charity at the state level, could also get involved. But, in practice, “there is zero accountability,” West said. “Most nonprofits live in fear of the AG. Not hospitals.”

    Today’s big hospital systems do miraculous, lifesaving stuff. But they are not channeling Mother Teresa. Maybe it’s time to end the community benefit charade for those that exploit it, and have these big businesses pay at least some tax. Communities could then use those dollars in ways that directly benefit residents’ health.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    Share This Post

  • The Spectrum of Hope – by Dr. Gayatri Devi

    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.

    We’ve written before about Dr. Devi’s work (See: “Alzheimer’s: The Bad News And The Good“) but she has plenty more to say than we could fit in an article.

    The book is written for patients, family/carers, and clinicians—without getting deep into the science, which it is assumed clinicians will know. the general style of the book is pop-science, and it’s more about addressing the misconceptions around Alzheimer’s, rather than focusing on neurological features such as beta amyloid plaques and tau proteins and the like.

    Dr. Devi explains a lot about the experience of Alzheimer’s—what to expect, or rather, what to know about in advance. Because, as she explains, there are a lot of different manifestations of Alzheimer’s that are all lumped under the same umbrella.

    This means that a person could have negligible memory but perfect language and reasoning skills, or the other way around, or some other combination of symptoms showing up or not.

    Which means that any plan for managing one’s Alzheimer’s needs to be adaptable and personalized, which is something Dr. Devi talks us through, too.

    Bottom line: if you are a loved one has Alzheimer’s, or you just like to be prepared, this is a great book to prepare anybody for just that.

    Click here to check out The Spectrum of Hope, and hold onto that hope!

    Share This Post

Related Posts

  • Acorns vs Chestnuts – Which is Healthier?
  • What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest

    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.

    We’ve talked before about how important fiber is:

    Why You’re Probably Not Getting Enough Fiber (And How To Fix It)

    And even how it’s arguably the most important dietary factor when it comes to avoiding heart disease:

    What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure ← Spoiler: it’s fiber

    And yes, that’s even when considered alongside other (also laudable) dietary interventions such as lowering intake of sodium, various kinds of saturated fat, and red meat.

    So, what should we know about fiber, aside from “aim to get nearer 40g/day instead of the US average 16g/day”?

    Soluble vs Insoluble

    The first main way that dietary fibers can be categorized is soluble vs insoluble. Part of the difference is obvious, but bear with us, because there’s more to know about each:

    • Soluble fiber dissolves (what a surprise) in water and, which part is important, forms a gel. This slows down things going through your intestines, which is important for proper digestion and absorption of nutrients (as well as avoiding diarrhea). Yes, you heard right: getting enough of the right kind of fiber helps you avoid diarrhea.
    • Insoluble fiber does not dissolve (how shocking) in water and thus mostly passes through undigested by us (some will actually be digested by gut microbes who subsist on this, and in return for us feeding them daily, they make useful chemicals for us). This kind of fiber is also critical for healthy bowel movements, because without it, constipation can ensue.

    Both kinds of fiber improve just about every metric related to blood, including improving triglycerides and improving insulin sensitivity and blood glucose levels. Thus, they help guard against various kinds of cardiovascular disease, diabetes, and metabolic disease in general. Do note that because whatever’s good for your heart/blood is good for your brain (which requires a healthy heart and bloodstream to nourish it and take away waste), likely this also has a knock-on effect against cognitive decline, but we don’t have hard science for that claim so we’re going to leave that last item as a “likely”.

    However, one thing’s for sure: if you want a healthy gut, heart, and brain, you need a good balance of soluble and insoluble fibers.

    10 of the best for soluble fiber

    FoodSoluble Fiber Type(s)Soluble Fiber (g per serving)Insoluble Fiber Type(s)Insoluble Fiber (g per serving)Total Fiber (g per serving)
    Kidney beans (1 cup cooked)Pectin, Resistant Starch1.5–2Hemicellulose, Cellulose68
    Lentils (1 cup cooked)Pectin, Resistant Starch1.5–2Cellulose67.5
    Barley (1 cup cooked)Beta-glucan3–4Hemicellulose26
    Brussels sprouts (1 cup cooked)Pectin1–1.5Cellulose, Hemicellulose23.5
    Oats (1 cup cooked)Beta-glucan2–3Cellulose13
    Apples (1 medium)Pectin1–2Cellulose, Hemicellulose23
    Carrots (1 cup raw)Pectin1–1.5Cellulose, Hemicellulose23
    Citrus fruits (orange, 1 medium)Pectin1–1.5Cellulose12.5
    Flaxseeds (2 tbsp)Mucilage, Lignin1–1.5Cellulose12.5
    Psyllium husk (1 tbsp)Mucilage3–4Trace amounts03–4

    10 of the best for insoluble fiber

    FoodSoluble Fiber Type(s)Soluble Fiber (g per serving)Insoluble Fiber Type(s)Insoluble Fiber (g per serving)Total Fiber (g per serving)
    Wheat bran (1 cup)Trace amounts0Cellulose, Lignin6–86–8
    Black beans (1 cup cooked)Pectin, Resistant Starch1.5Cellulose67.5
    Brown rice (1 cup cooked)Trace amounts0.5Hemicellulose, Lignin2–32.5–3.5
    Popcorn (3 cups popped)Trace amounts0.5Hemicellulose33.5
    Broccoli (1 cup cooked)Pectin1Cellulose, Hemicellulose45
    Green beans (1 cup cooked)Trace amounts0.5Cellulose, Hemicellulose33.5
    Sweet potatoes (1 cup cooked)Pectin1–1.5Cellulose34.5
    Whole wheat bread (1 slice)Trace amounts0.5Cellulose, Hemicellulose11.5
    Pears (1 medium)Pectin1Cellulose, Hemicellulose45
    Almonds (1 oz)Trace amounts0.5Cellulose, Hemicellulose22.5

    10 of the best for a balance of both

    FoodSoluble Fiber Type(s)Soluble Fiber (g per serving)Insoluble Fiber Type(s)Insoluble Fiber (g per serving)Total Fiber (g per serving)
    Raspberries (1 cup)Pectin1Cellulose56
    Edamame (1 cup cooked)Pectin1Cellulose56
    Chia seeds (2 tbsp)Mucilage, Pectin2–3Lignin, Cellulose35.5
    Artichokes (1 medium)Inulin1Cellulose, Hemicellulose56
    Avocado (1 medium)Pectin~2Cellulose46
    Black beans (1 cup cooked)Pectin, Resistant Starch1.5Cellulose67.5
    Quinoa (1 cup cooked)Pectin, Saponins1Cellulose, Hemicellulose34
    Spinach (1 cup cooked)Pectin0.5Cellulose, Lignin33.5
    Prunes (1/2 cup)Pectin, Sorbitol2Cellulose46
    Figs (3 medium)Pectin1Cellulose23

    You’ll notice that the above “balance” is not equal; that’s ok; we need greater quantities of insoluble than soluble anyway, so it is as well that nature provides such.

    This is the same kind of balance when we talk about “balanced hormones” (does not mean all hormones are in equal amounts; means they are in the right proportions) or “balanced microbiome” (does not mean that pathogens and friendly bacteria are in equal numbers), etc.

    Some notes on the above:

    About those fiber types, some of the most important soluble ones to aim for are:

    • Beta-glucan: found in oats and barley, it supports heart health.
    • Pectin: found in fruits like apples, citrus, and pears, it helps with cholesterol control.
    • Inulin: a type of prebiotic fiber found in artichokes.
    • Lignin: found in seeds and wheat bran, it has antioxidant properties.
    • Resistant starch: found in beans and lentils, it acts as a prebiotic for gut health.

    See also: When Is A Fiber Not A Fiber? The Food Additive You Do Want

    One fiber to rule them all

    Well, not entirely (we still need the others) but there is a best all-rounder:

    The Best Kind Of Fiber For Overall Health?

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Red-dy For Anything Polyphenol Salad

    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.

    So, you’ve enjoyed your Supergreen Superfood Salad Slaw, and now you’re ready for another slice of the rainbow. Pigments in food aren’t just for decoration—they each contain unique benefits! Today’s focus is on some red foods that, combined, make a deliciously refreshing salad that’s great for the gut, heart, and brain.

    You will need

    • 1 cup crème fraîche or sour cream (if vegan, use our Plant-Based Healthy Cream Cheese recipe, and add the juice of 1 lime)
    • ½ small red cabbage, thinly sliced
    • 1 red apple, cored and finely chopped
    • 1 red onion, thinly sliced
    • 10 oz red seedless grapes, halved
    • 10 oz red pomegranate seeds
    • 1 tsp red chili flakes

    Method

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

    1) Combine all the red ingredients in a big bowl.

    2) Add the crème fraîche and mix gently but thoroughly.

    3) If you have time, let it sit in the fridge for 48 hours before enjoying, as its colors will intensify and its polyphenols will become more bioavailable. But if you want/need, you can serve immediately; that’s fine too.

    Enjoy!

    Want to learn more?

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

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Wholewheat Bread vs Seeded White – 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 wholewheat bread to seeded bread, we picked the wholewheat.

    Why?

    First, we will acknowledge that this is a false dichotomy; it is possible to have seeded wholewheat bread. However, it is very common to have wholewheat bread that isn’t seeded, and white bread that is seeded. So, it’s important to be able to decide which is the healthier option, since very often, this false dichotomy is what’s on offer.

    We will also advise checking labels (or the baker, if getting from a bakery) to ensure that visibly brown bread is actually wholewheat, and not just dyed brown with caramel coloring or such (yes, that is a thing that some companies do).

    Now, as for why we chose the wholewheat over the seeded white…

    In terms of macronutrients, wholewheat bread has (on average; individual breads may vary of course) has 2x the protein and a lot more fiber.

    Those seeds in seeded bread? They just aren’t enough to make a big impact on the overall nutritional value of the bread in those regards. Per slice, you are getting, what, 10 seeds maybe? This is not a meaningful dietary source of much.

    Seeded bread does have proportionally more healthy fats, but the doses are still so low as to make it not worth the while; it just looks like a lot of expressed as a percentage of comparison, because of the wholewheat bread has trace amounts, and the seeded bread has several times those trace amounts, it’s still a tiny amount. So, we’d recommend looking to other sources for those healthy fats.

    Maybe dip your bread, of whatever kind, into extra virgin olive oil, for example.

    Wholewheat bread of course also has a lower glycemic index. Those seeds in seeded white bread don’t really slow it down at all, because they’re not digested until later.

    Want to learn more?

    You might like to read:

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: