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:

Cacao powder | Carob powder

Want to learn more?

You might like to read:

Enjoy!

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  • When can my baby drink cow’s milk? It’s sooner than you think

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    Parents are often faced with well-meaning opinions and conflicting advice about what to feed their babies.

    The latest guidance from the World Health Organization (WHO) recommends formula-fed babies can switch to cow’s milk from six months. Australian advice says parents should wait until 12 months. No wonder some parents, and the health professionals who advise them, are confused.

    So what do parents need to know about the latest advice? And when is cow’s milk an option?

    What’s the updated advice?

    Last year, the WHO updated its global feeding guideline for children under two years old. This included recommending babies who are partially or totally formula fed can have whole animal milks (for example, full-fat cow’s milk) from six months.

    This recommendation was made after a systematic review of research by WHO comparing the growth, health and development of babies fed infant formula from six months of age with those fed pasteurised or boiled animal milks.

    The review found no evidence the growth and development of babies who were fed infant formula was any better than that of babies fed whole, fresh animal milks.

    The review did find an increase in iron deficiency anaemia in babies fed fresh animal milk. However, WHO noted this could be prevented by giving babies iron-rich solid foods daily from six months.

    On the strength of the available evidence, the WHO recommended babies fed infant formula, alone or in addition to breastmilk, can be fed animal milk or infant formula from six months of age.

    The WHO said that animal milks fed to infants could include pasteurised full-fat fresh milk, reconstituted evaporated milk, fermented milk or yoghurt. But this should not include flavoured or sweetened milk, condensed milk or skim milk.

    3L plastic bottles of milk
    If you’re choosing cow’s milk for your baby, make sure it’s whole milk rather than skim milk. Mr Adi/Shutterstock

    Why is this controversial?

    Australian government guidelines recommend “cow’s milk should not be given as the main drink to infants under 12 months”. This seems to conflict with the updated WHO advice. However, WHO’s advice is targeted at governments and health authorities rather than directly at parents.

    The Australian dietary guidelines are under review and the latest WHO advice is expected to inform that process.

    OK, so how about iron?

    Iron is an essential nutrient for everyone but it is particularly important for babies as it is vital for growth and brain development. Babies’ bodies usually store enough iron during the final few weeks of pregnancy to last until they are at least six months of age. However, if babies are born early (prematurely), if their umbilical cords are clamped too quickly or their mothers are anaemic during pregnancy, their iron stores may be reduced.

    Cow’s milk is not a good source of iron. Most infant formula is made from cow’s milk and so has iron added. Breastmilk is also low in iron but much more of the iron in breastmilk is taken up by babies’ bodies than iron in cow’s milk.

    Babies should not rely on milk (including infant formula) to supply iron after six months. So the latest WHO advice emphasises the importance of giving babies iron-rich solid foods from this age. These foods include:

    You may have heard that giving babies whole cow’s milk can cause allergies. In fact, whole cow’s milk is no more likely to cause allergies than infant formula based on cow’s milk.

    Lentil or pumpkin soup in a bowl with a smily face dolloped in cream or yoghurt
    If you’re introducing cow’s milk at six months, offer iron-rich foods too, such as meat or lentils. pamuk/Shutterstock

    What are my options?

    The latest WHO recommendation that formula-fed babies can switch to cow’s milk from six months could save you money. Infant formula can cost more than five times more than fresh milk (A$2.25-$8.30 a litre versus $1.50 a litre).

    For families who continue to use infant formula, it may be reassuring to know that if infant formula becomes hard to get due to a natural disaster or some other supply chain disruption fresh cow’s milk is fine to use from six months.

    It is also important to know what has not changed in the latest feeding advice. WHO still recommends infants have only breastmilk for their first six months and then continue breastfeeding for up to two years or more. It is also still the case that infants under six months who are not breastfed or who need extra milk should be fed infant formula. Toddler formula for children over 12 months is not recommended.

    All infant formula available in Australia must meet the same standard for nutritional composition and food safety. So, the cheapest infant formula is just as good as the most expensive.

    What’s the take-home message?

    The bottom line is your baby can safely switch from infant formula to fresh, full-fat cow’s milk from six months as part of a healthy diet with iron-rich foods. Likewise, cow’s milk can also be used to supplement or replace breastfeeding from six months, again alongside iron-rich foods.

    If you have questions about introducing solids your GP, child health nurse or dietitian can help. If you need support with breastfeeding or starting solids you can call the National Breastfeeding Helpline (1800 686 268) or a lactation consultant.

    Karleen Gribble, Adjunct Associate Professor, School of Nursing and Midwifery, Western Sydney University; Naomi Hull, PhD candidate, food security for infants and young children, University of Sydney, and Nina Jane Chad, Research Fellow, University of Sydney School of Public Health, University of Sydney

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

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  • The No-Nonsense Meditation Book – by Dr. Steven Laureys

    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 reviewed books about meditation before, and when we review books, we try to pick ones that have something that make them stand out from the others. So, what stands out in this case?

    The author is a medical doctor and neurologist, with decades of experience focusing on neuronal plasticity and multimodel neural imaging. So, a little beyond “think happy thoughts”-style woo.

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    You may be wondering: is this a “how-to” book or a “why-to” book or a “what-happens” book? It’s all three.

    The “how-to” is also, as the title suggests, no-nonsense. We are talking maximum results for minimum mystery here.

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  • Superfood Energy Balls

    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.

    They are healthy, they are tasty, they are convenient! Make some of these and when you need an energizing treat at silly o’clock when you don’t have time to prepare something, here they are, full of antioxidants, vitamins and minerals, good for blood sugars too, and ready to go:

    You will need

    • 1 cup pitted dates
    • 1 cup raw mixed nuts
    • ¼ cup goji berries
    • 1 tbsp cocoa powder
    • 1 tsp chili flakes

    Naturally, you can adjust the spice level if you like! But this is a good starter recipe.

    Method

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

    1) Blend all the ingredients in a good processor to make a dough

    2) Roll the dough into 1″ balls; you should have enough dough for about 16 balls. If you want them to be pretty, you can roll them in some spare dry ingredients (e.g. chopped nuts, goji berries, chili flakes, seeds of some kind, whatever you have in your kitchen that fits the bill).

    3) Refrigerate for at least 1–2 hours, and serve! They can also be kept in the fridge for at least a good while—couldn’t tell you how long for sure though, because honestly, they’ve never stayed that long in the fridge without being eaten.

    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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  • Drug companies pay doctors over A$11 million a year for travel and education. Here’s which specialties received the most

    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.

    Drug companies are paying Australian doctors millions of dollars a year to fly to overseas conferences and meetings, give talks to other doctors, and to serve on advisory boards, our research shows.

    Our team analysed reports from major drug companies, in the first comprehensive analysis of its kind. We found drug companies paid more than A$33 million to doctors in the three years from late 2019 to late 2022 for these consultancies and expenses.

    We know this underestimates how much drug companies pay doctors as it leaves out the most common gift – food and drink – which drug companies in Australia do not declare.

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    Monster Ztudio/Shutterstock

    What we did and what we found

    Since 2019, Medicines Australia, the trade association of the brand-name pharmaceutical industry, has published a centralised database of payments made to individual health professionals. This is the first comprehensive analysis of this database.

    We downloaded the data and matched doctors’ names with listings with the Australian Health Practitioner Regulation Agency (Ahpra). We then looked at how many doctors per medical specialty received industry payments and how much companies paid to each specialty.

    We found more than two-thirds of rheumatologists received industry payments. Rheumatologists often prescribe expensive new biologic drugs that suppress the immune system. These drugs are responsible for a substantial proportion of drug costs on the Pharmaceutical Benefits Scheme (PBS).

    The specialists who received the most funding as a group were cancer doctors (oncology/haematology specialists). They received over $6 million in payments.

    This is unsurprising given recently approved, expensive new cancer drugs. Some of these drugs are wonderful treatment advances; others offer minimal improvement in survival or quality of life.

    A 2023 study found doctors receiving industry payments were more likely to prescribe cancer treatments of low clinical value.

    Our analysis found some doctors with many small payments of a few hundred dollars. There were also instances of large individual payments.

    Why does all this matter?

    Doctors usually believe drug company promotion does not affect them. But research tells a different story. Industry payments can affect both doctors’ own prescribing decisions and those of their colleagues.

    A US study of meals provided to doctors – on average costing less than US$20 – found the more meals a doctor received, the more of the promoted drug they prescribed.

    Someone lifting a slice of pizza
    Pizza anyone? Even providing a cheap meal can influence prescribing. El Nariz/Shutterstock

    Another study found the more meals a doctor received from manufacturers of opioids (a class of strong painkillers), the more opioids they prescribed. Overprescribing played a key role in the opioid crisis in North America.

    Overall, a substantial body of research shows industry funding affects prescribing, including for drugs that are not a first choice because of poor effectiveness, safety or cost-effectiveness.

    Then there are doctors who act as “key opinion leaders” for companies. These include paid consultants who give talks to other doctors. An ex-industry employee who recruited doctors for such roles said:

    Key opinion leaders were salespeople for us, and we would routinely measure the return on our investment, by tracking prescriptions before and after their presentations […] If that speaker didn’t make the impact the company was looking for, then you wouldn’t invite them back.

    We know about payments to US doctors

    The best available evidence on the effects of pharmaceutical industry funding on prescribing comes from the US government-run program called Open Payments.

    Since 2013, all drug and device companies must report all payments over US$10 in value in any single year. Payment reports are linked to the promoted products, which allows researchers to compare doctors’ payments with their prescribing patterns.

    Analysis of this data, which involves hundreds of thousands of doctors, has indisputably shown promotional payments affect prescribing.

    Medical students on hospital grounds
    Medical students need to know about this. LightField Studios/Shutterstock

    US research also shows that doctors who had studied at medical schools that banned students receiving payments and gifts from drug companies were less likely to prescribe newer and more expensive drugs with limited evidence of benefit over existing drugs.

    In general, Australian medical faculties have weak or no restrictions on medical students seeing pharmaceutical sales representatives, receiving gifts, or attending industry-sponsored events during their clinical training. They also have no restrictions on academic staff holding consultancies with manufacturers whose products they feature in their teaching.

    So a first step to prevent undue pharmaceutical industry influence on prescribing decisions is to shelter medical students from this influence by having stronger conflict-of-interest policies, such as those mentioned above.

    A second is better guidance for individual doctors from professional organisations and regulators on the types of funding that is and is not acceptable. We believe no doctor actively involved in patient care should accept payments from a drug company for talks, international travel or consultancies.

    Third, if Medicines Australia is serious about transparency, it should require companies to list all payments – including those for food and drink – and to link health professionals’ names to their Ahpra registration numbers. This is similar to the reporting standard pharmaceutical companies follow in the US and would allow a more complete and clearer picture of what’s happening in Australia.

    Patients trust doctors to choose the best available treatments to meet their health needs, based on scientific evidence of safety and effectiveness. They don’t expect marketing to influence that choice.

    Barbara Mintzes, Professor, School of Pharmacy and Charles Perkins Centre, University of Sydney and Malcolm Forbes, Consultant psychiatrist and PhD candidate, Deakin University

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

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  • How To Unfatty A Fatty Liver

    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.

    How To Unfatty A Fatty Liver

    In Greek mythology, Prometheus suffered the punishment of being chained to a rock, where he would have his liver eaten by an eagle, whereupon each day his liver would grow back, only to be eaten again the next day.

    We mere humans who are not Greek gods might not be able to endure quite such punishment to our liver, but it is an incredibly resilient and self-regenerative organ.

    In fact, provided at least 51% of the liver is still present and correct, the other 49% will regrow. Similarly, damage done (such as by trying to store too much fat there due to metabolic problems, as in alcoholic or non-alcoholic fatty liver disease) will reverse itself in time, given the chance.

    The difference between us and Prometheus

    In the myth, Prometheus had his liver regrow overnight every night. Ours don’t recover quite so quickly.

    Indeed, the science has good and bad news for us:

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    There are some diseases of the liver that inhibit its regenerative abilities, or (as in the case of cancer) abuse them to our detriment. However, in the case of fatty liver disease, the reason is usually simple:

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    • If you drink alcohol, stop. According to the WHO, the only amount of alcohol that is safe for you is zero.
    • Consider your medications, and find out which place a strain on the liver. Many medications are not optional; you’re taking them for an important reason, so don’t quit things without checking with your doctor. Medications that strain the liver include, but are by no means limited to:
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    Note: we are not pharmacists, nor doctors, let alone your doctors.

    Check with yours about what is important for you to take, and what alternatives might be safe for you to consider.

    Dietary considerations

    While there are still things we don’t know about the cause(s) of non-alcoholic fatty liver disease, there is a very strong association with a diet that is:

    • high in salt
    • high in refined carbohydrates
      • e.g. white flour and white flour products such as white bread and white pasta; also the other main refined carbohydrate: sugar
    • high in red meat
    • high in non-fermented dairy
    • high in fried foods.

    So, consider minimizing those, and instead getting plenty of fiber, and plenty of lean protein (not from red meat, but poultry and fish are fine iff not fried; beans and legumes are top-tier, though).

    Also, hydrate. Most people are dehydrated most of the time, and that’s bad for all parts of the body, and the liver is no exception. It can’t regenerate if it’s running on empty!

    Read more: Foods To Include (And Avoid) In A Healthy Liver Diet

    How long will it take to heal?

    In the case of alcoholic fatty liver disease, it should start healing a few days after stopping drinking. Then, how long it takes to fully recover depends on the extent of the damage; it could be weeks or months. In extreme cases, years, but that is rare. Usually if the damage is that severe, a transplant is needed.

    In the case of non-alcoholic fatty liver disease, again it depends on the extent of the damage, but it is usually a quicker recovery than the alcoholic kind—especially if eating a Mediterranean diet.

    Read more: How Long Does It Take For Your Liver To Repair Itself?

    Take good care of yourself!

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  • Super Gut – by Dr. William Davis

    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.

    You may be wondering: what sets this book apart from the other gut health books we’ve reviewed? For this one, mostly it’s depth.

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