Broccoli vs Cabbage – Which is Healthier?
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Our Verdict
When comparing broccoli to cabbage, we picked the broccoli.
Why?
Here we go once again pitting two different cultivars of the same species (Brassica oleracea) against each other, and/but once again, there is one that comes out as nutritionally best.
In terms of macros, broccoli has more protein, carbs, and fiber, while they are both low glycemic index foods. The differences are small though, so it’s fairest to call this category a tie.
When it comes to vitamins, broccoli has more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, E, K, and choline, while cabbage is not higher in any vitamins. It should be noted that cabbage is still good for these, especially vitamins C and K, but broccoli is simply better.
In the category of minerals, broccoli has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while cabbage is not higher in any minerals. Again though, cabbage is still good, especially in calcium, iron, and manganese, but again, broccoli is simply better.
Of course, enjoy either or both! But if you want the nutritionally densest option, it’s broccoli.
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
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The Starch Solution – by Dr. John McDougall & Mary McDougall
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Carb-strong or carb-wrong? We’ve written about this ourselves before, and it comes down to clarifying questions of what and how and why. Even within the general field of carbs, even within the smaller field of starch, not all foods are equal. A slice of white bread and a baked potato are both starchy, but the latter also contains fiber, vitamins, minerals, and suchlike.
The authors make the case for a whole-foods plant-based diet in which one need not shy away from starchy foods in general; one simply must enjoy them discriminately—whole grains, and root vegetables that have not been processed to Hell and back, for examples.
The style is “old-school pop-sci” but with modern science; claims are quite well-sourced throughout, with nine pages of bibliography at the end. Right after the ninety-nine pages of recipes!
Bottom line: if you’re a carb-enjoyer, all is definitely not lost healthwise, and in fact on the contrary, this can be the foundation of a very healthy and nutrient-rich diet.
Click here to check out The Starch Solution, and enjoy the foods you love, healthily!
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Say That Again: Using Hearing Aids Can Be Frustrating for Older Adults, but Necessary
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It was an every-other-day routine, full of frustration.
Every time my husband called his father, who was 94 when he died in 2022, he’d wait for his dad to find his hearing aids and put them in before they started talking.
Even then, my father-in-law could barely hear what my husband was saying. “What?” he’d ask over and over.
Then, there were the problems my father-in-law had replacing the devices’ batteries. And the times he’d end up in the hospital, unable to understand what people were saying because his hearing aids didn’t seem to be functioning. And the times he’d drop one of the devices and be unable to find it.
How many older adults have problems of this kind?
There’s no good data about this topic, according to Nicholas Reed, an assistant professor of epidemiology at Johns Hopkins Bloomberg School of Public Health who studies hearing loss. He did a literature search when I posed the question and came up empty.
Reed co-authored the most definitive study to date of hearing issues in older Americans, published in JAMA Open Network last year. Previous studies excluded people 80 and older. But data became available when a 2021 survey by the National Health and Aging Trends Study included hearing assessments conducted at people’s homes.
The results, based on a nationally representative sample of 2,803 people 71 and older, are eye-opening. Hearing problems become pervasive with advancing age, exceeding 90% in people 85 and older, compared with 53% of 71- to 74-year-olds. Also, hearing worsens over time, with more people experiencing moderate or severe deficits once they reach or exceed age 80, compared with people in their 70s.
However, only 29% of those with hearing loss used hearing aids. Multiple studies have documented barriers that inhibit use. Such devices, which Medicare doesn’t cover, are pricey, from nearly $1,000 for a good over-the-counter set (OTC hearing aids became available in 2022) to more than $6,000 for some prescription models. In some communities, hearing evaluation services are difficult to find. Also, people often associate hearing aids with being old and feel self-conscious about wearing them. And they tend to underestimate hearing problems that develop gradually.
Barbara Weinstein, a professor of audiology at the City University of New York Graduate Center and author of the textbook “Geriatric Audiology,” added another concern to this list when I reached out to her: usability.
“Hearing aids aren’t really designed for the population that most needs to use them,” she told me. “The move to make devices smaller and more sophisticated technologically isn’t right for many people who are older.”
That’s problematic because hearing loss raises the risk of cognitive decline, dementia, falls, depression, and social isolation.
What advice do specialists in hearing health have for older adults who have a hard time using their hearing aids? Here are some thoughts they shared.
Consider larger, customized devices. Many older people, especially those with arthritis, poor fine motor skills, compromised vision, and some degree of cognitive impairment, have a hard time manipulating small hearing aids and using them properly.
Lindsay Creed, associate director of audiology practices at the American Speech-Language-Hearing Association, said about half of her older clients have “some sort of dexterity issue, whether numbness or reduced movement or tremor or a lack of coordination.” Shekinah Mast, owner of Mast Audiology Services in Seaford, Delaware, estimates nearly half of her clients have vision issues.
For clients with dexterity challenges, Creed often recommends “behind-the-ear hearing aids,” with a loop over the ear, and customized molds that fit snugly in the ear. Customized earpieces are larger than standardized models.
“The more dexterity challenges you have, the better you’ll do with a larger device and with lots of practice picking it up, orienting it, and putting it in your ear,” said Marquitta Merkison, associate director of audiology practices at ASHA.
For older people with vision issues, Mast sometimes orders hearing aids in different colors for different ears. Also, she’ll help clients set up stands at home for storing devices, chargers, and accessories so they can readily find them each time they need them.
Opt for ease of use. Instead of buying devices that require replacing tiny batteries, select a device that can be charged overnight and operate for at least a day before being recharged, recommended Thomas Powers, a consultant to the Hearing Industries Association. These are now widely available.
People who are comfortable using a smartphone should consider using a phone app to change volume and other device settings. Dave Fabry, chief hearing health officer at Starkey, a major hearing aid manufacturer, said he has patients in their 80s and 90s “who’ve found that being able to hold a phone and use larger visible controls is easier than manipulating the hearing aid.”
If that’s too difficult, try a remote control. GN ReSound, another major manufacturer, has designed one with two large buttons that activate the volume control and programming for its hearing aids, said Megan Quilter, the company’s lead audiologist for research and development.
Check out accessories. Say you’re having trouble hearing other people in restaurants. You can ask the person across the table to clip a microphone to his shirt or put the mike in the center of the table. (The hearing aids will need to be programmed to allow the sound to be streamed to your ears.)
Another low-tech option: a hearing aid clip that connects to a piece of clothing to prevent a device from falling to the floor if it becomes dislodged from the ear.
Wear your hearing aids all day. “The No. 1 thing I hear from older adults is they think they don’t need to put on their hearing aids when they’re at home in a quiet environment,” said Erika Shakespeare, who owns Audiology and Hearing Aid Associates in La Grande, Oregon.
That’s based on a misunderstanding. Our brains need regular, not occasional, stimulation from our environments to optimize hearing, Shakespeare explained. This includes noises in seemingly quiet environments, such as the whoosh of a fan, the creak of a floor, or the wind’s wail outside a window.
“If the only time you wear hearing aids is when you think you need them, your brain doesn’t know how to process all those sounds,” she told me. Her rule of thumb: “Wear hearing aids all your waking hours.”
Consult a hearing professional. Everyone’s needs are different, so it’s a good idea to seek out an audiologist or hearing specialist who, for a fee, can provide guidance.
“Most older people are not going to know what they need” and what options exist without professional assistance, said Virginia Ramachandran, the head of audiology at Oticon, a major hearing aid manufacturer, and a past president of the American Academy of Audiology.
Her advice to older adults: Be “really open” about your challenges.
If you can’t afford hearing aids, ask a hearing professional for an appointment to go over features you should look for in over-the-counter devices. Make it clear you want the appointment to be about your needs, not a sales pitch, Reed said. Audiology practices don’t routinely offer this kind of service, but there’s good reason to ask since Medicare started covering once-a-year audiologist consultations last year.
We’re eager to hear from readers about questions you’d like answered, problems you’ve been having with your care, and advice you need in dealing with the health care system. Visit http://kffhealthnews.org/columnists to submit your requests or tips.
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.
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Cacao vs Carob – Which is Healthier?
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Our Verdict
When comparing cacao to carob, we picked the cacao.
Why?
It’s close, and may depend a little on your priorities!
In terms of macros, the cacao has more protein and fat, while the carob has more carbohydrates, mostly sugar. Since people will not generally eat this by the spoonful, and will instead either make drinks or cook with it, we can’t speak for the glycemic index or general health impact of the sugars. As for the fats, on the one hand the cacao does contain saturated fat; on the other, this merely means that different saturated fat will usually be added to the carob if making something with it. Still, slight win for the carob on the fat front. Protein, of course, is entirely in cacao’s favor.
In the category of vitamins and minerals, they’re about equal on vitamins, while cacao wins easily on the mineral front, boasting more copper, iron, magnesium, manganese, and phosphorus.
While both have a generous antioxidant content, this one’s another win for cacao, with about 3x the active polyphenols and flavonoids.
In short: both are good, consumed in moderation and before adding unhealthy extra ingredients—but we say cacao comes out the winner.
If you’re looking specifically for the above-depicted products, by the way, here they are:
Want to learn more?
You might like to read:
- Enjoy Bitter Foods For Your Heart & Brain
- Chocolate & Health
- The Truth About Chocolate & Skin Health
Enjoy!
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Eat Better, Feel Better – by Giada de Laurentis
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In yesterday’s edition of 10almonds, we reviewed Dr. Aujla’s “The Doctor’s Kitchen“; today we’re reviewing a different book about healing through food—in this case, with a special focus on maintaining energy and good health as we get older.
De Laurentis may not be a medical doctor, but she is a TV chef, and not only holds a lot of influence, but also has access to a lot of celebrity doctors and such; that’s reflected a lot in her style and approach here.
The recipes are clear and easy to follow; well-illustrated and nicely laid-out.
This cookbook’s style is less “enjoy this hearty dish of rice and beans with these herbs and spices” and more “you can serve your steak salad with white beans and sweet shallot dressing on a bed of organic quinoa if you haven’t already had your day’s serving of grains, of course”.
It’s a little fancier, in short, and more focused on what to cut out, than what to include. On account of that, this could make it a good contrast to yesterday’s book, which had the opposite focus.
She also recommends assorted adjuvant practices; some that are evidence-based, like intermittent fasting and meditation, and some that are not, like extreme detox-dieting, and acupuncture (which has no bearing on gut health).
Bottom line: if you like the idea of eating for good health, and prefer a touch of celebrity lifestyle to your meals, this one’s a good book for you.
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Longevity Noodles
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Noodles may put the “long” into “longevity”, but most of the longevity here comes from the ergothioneine in the mushrooms! The rest of the ingredients are great too though, including the noodles themselves—soba noodles are made from buckwheat, which is not a wheat, nor even a grass (it’s a flowering plant), and does not contain gluten*, but does count as one of your daily portions of grains!
*unless mixed with wheat flour—which it shouldn’t be, but check labels, because companies sometimes cut it with wheat flour, which is cheaper, to increase their profit margin
You will need
- 1 cup (about 9 oz; usually 1 packet) soba noodles
- 6 medium portobello mushrooms, sliced
- 3 kale leaves, de-stemmed and chopped
- 1 shallot, chopped, or ¼ cup chopped onion of any kind
- 1 carrot, diced small
- 1 cup peas
- ½ bulb garlic, minced
- 2 tbsp rice vinegar
- 1 tsp grated fresh ginger
- 1 tsp black pepper, coarse ground
- 1 tsp red chili flakes
- ½ tsp MSG or 1 tbsp low-sodium soy sauce
- Avocado oil, for frying (alternatively: extra virgin olive oil or cold-pressed coconut oil are both perfectly good substitutions)
Method
(we suggest you read everything at least once before doing anything)
1) Cook the soba noodles per the packet instructions, rinse, and set aside
2) Heat a little oil in a skillet, add the shallot, and cook for about 2 minutes.
3) Add the carrot and peas and cook for 3 more minutes.
4) Add the mushrooms, kale, garlic, ginger, peppers, and vinegar, and cook for 1 more minute, stirring well.
5) Add the noodles, as well as the MSG or low-sodium soy sauce, and cook for yet 1 more minute.
6) Serve!
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Rice vs Buckwheat – Which is Healthier?
- The Magic Of Mushrooms: “The Longevity Vitamin” (That’s Not A Vitamin)
- Monosodium Glutamate: Sinless Flavor-Enhancer Or Terrible Health Risk?
- Our Top 5 Spices: How Much Is Enough For Benefits? ← 4/5 of these spices are in today’s dish!
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Is still water better for you than sparkling water?
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Still or sparkling? It’s a question you’ll commonly hear in a café or restaurant and you probably have a preference. But is there any difference for your health?
If you love the fizz, here’s why you don’t have to pass on the sparkling water.
What makes my water sparkle?
This article specifically focuses on comparing still filtered water to carbonated filtered water (called “sparkling water” or “unflavoured seltzer”). Soda water, mineral water, tonic water and flavoured water are similar, but not the same product.
The bubbles in sparkling water are created by adding carbon dioxide to filtered water. It reacts to produce carbonic acid, which makes sparkling water more acidic (a pH of about 3.5) than still (closer to neutral, with a pH around 6.5-8.5).
Which drink is healthiest?
Water is the best way to hydrate our bodies. Research shows when it comes to hydration, still and sparkling water are equally effective.
Some people believe water is healthier when it comes from a sealed bottle. But in Australia, tap water is monitored very carefully. Unlike bottled water, it also has the added benefit of fluoride, which can help protect young children against tooth decay and cavities.
Sparkling or still water is always better than artificially sweetened flavoured drinks or juices.
Isn’t soda water bad for my teeth and bones?
There’s no evidence sparkling water damages your bones. While drinking a lot of soft drinks is linked to increased fractures, this is largely due to their association with higher rates of obesity.
Sparkling water is more acidic than still water, and acidity can soften the teeth’s enamel. Usually this is not something to be too worried about, unless it is mixed with sugar or citrus, which has much higher levels of acidity and can harm teeth.
However, if you grind your teeth often, the softening could enhance the damage it causes. If you’re undertaking a home whitening process, sparkling water might discolour your teeth.
In most other cases, it would take a lot of sparkling water to pass by the teeth, for a long period of time, to cause any noticeable damage.
How does drinking water affect digestion?
There is a misconception drinking water (of any kind) with a meal is bad for digestion.
While theoretically water could dilute stomach acid (which breaks down food), the practice of drinking it doesn’t appear to have any negative effect. Your digestive system simply adapts to the consistency of the meal.
Some people do find that carbonated beverages cause some stomach upset. This is due to the build-up of gases, which can cause bloating, cramping and discomfort. For people with an overactive bladder, the acidity might also aggravate the urinary system.
Interestingly, the fizzy “buzz” you feel in your mouth from sparkling water fades the more you drink it.
Is cold water harder to digest?
You’ve chosen still or sparkling water. What about its temperature?
There are surprisingly few studies about the effect of drinking cold water compared to room temperature. There is some evidence colder water (at two degrees Celsius) might inhibit gastric contractions and slow down digestion. Ice water may constrict blood vessels and cause cramping.
However other research suggests drinking cold water might temporarily boost metabolism, as the body needs to expend energy to warm it up to body temperature. This effect is minimal and unlikely to lead to significant weight loss.
Which water wins?
The bottom line is water is essential, hydrates us and has countless other health benefits. Water, with carbonated bubbles or without, will always be the healthiest drink to choose.
And if you’re concerned about any impact to teeth enamel, one trick is to follow sparkling water with a glass of still. This helps rinse the teeth and return your mouth’s acidity back to normal.
Christian Moro, Associate Professor of Science & Medicine, Bond University and Charlotte Phelps, Senior Teaching Fellow, Medical Program, Bond University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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