Chickpeas vs Mung Beans – Which is Healthier?

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Our Verdict

When comparing chickpeas to mung beans, we picked the chickpeas.

Why?

Both are great! But there’s a clear winner here:

In terms of macros, chickpeas have more protein, carbs, and fiber, as well as the lower glycemic index. The difference is very small, but it’s a nominal win for chickpeas.

When it comes to vitamins, chickpeas have more of vitamins A, B2, B6, B9, C, E, K, and choline, while mung beans have more of vitamins B1, B3, and B5. Again the differences aren’t huge, but by strength of numbers they’re in chickpeas’ favor, so it’s another win for chickpeas here.

In the category of minerals, chickpeas have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while mung beans are not higher in any mineral. An easy win for chickpeas on this one.

Adding up the sections makes for a clear overall win for chickpeas, but by all means enjoy either or both; diversity is good!

Want to learn more?

You might like to read:

Plant vs Animal Protein: Head to Head

Enjoy!

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    News coverage of obesity often stigmatizes people with larger bodies, emphasizing stereotypes and using dehumanizing images, according to a recent analysis. Journalists need to change the way they report on obesity to eliminate bias and promote understanding.

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  • Chia Seeds vs Sunflower Seeds – Which is Healthier?

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    Our Verdict

    When comparing chia seeds to sunflower, we picked the chia.

    Why?

    It was close, and they both have their merits!

    In terms of macros, chia has more carbs and a lot more fiber, while sunflower has a little more protein and a lot more fat. While the fat (in the seeds, not processed seed oils!) is mostly healthy polyunsaturated fat in both cases, chia has a lot more omega-3. All in all, we’re calling it a win for chia on macros.

    In the category of vitamins, chia has more of vitmains B3 and C, while sunflower has ore of vitamins B1, B2, B9, and E. Thus, a win for sunflower seeds this time.

    When it comes to minerals, chia has more calcium, iron, magnesium, manganese, phosphorus, and selenium, while sunflower has more copper, potassium, and zinc. A 6:3 win for chia here.

    Adding up the sections makes for an overall win for chia, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    The Tiniest Seeds With The Most Value: If You’re Not Taking Chia, You’re Missing Out!

    Take care!

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  • Alzheimer’s: The Bad News And The Good

    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.

    Dr. Devi’s Spectrum of Hope

    This is Dr. Gayatri Devi. She’s a neurologist, board-certified in neurology, pain medicine, psychiatry, brain injury medicine, and behavioral neurology.

    She’s also a Clinical Professor of Neurology, and Director of Long Island Alzheimer’s Disease Center, Fellow of the American Academy of Neurology, and we could continue all day with her qualifications, awards and achievements but then we’d run out of space. Suffice it to say, she knows her stuff.

    Especially when it comes to the optimal treatment of stroke, cognitive loss, and pain.

    In her own words:

    ❝Helping folks live their best lives—by diagnosing and managing complex neurologic disorders—that’s my job. Few things are more fulfilling! For nearly thirty years, my focus has been on brain health, concussions, Alzheimer’s and other dementias, menopause related memory loss, and pain.❞

    ~ Dr. Gayatri Devi

    Alzheimer’s is more common than you might think

    According to Dr. Devi,

    ❝97% of patients with mild Alzheimer’s disease don’t even get diagnosed in their internist offices, and half of patients with moderate Alzheimer’s don’t get diagnosed.

    What that means is that the percentage of people that we think about when we think about Alzheimer’s—the people in the nursing home—that’s a very, very small fraction of the entirety of the people who have the condition❞

    ~ Dr. Gaytatri Devi

    As for what she would consider the real figures, she puts it nearer 1 in 10 adults aged 65 and older.

    Source: Neurologist dispels myths about Alzheimer’s disease

    Her most critical advice? Reallocate your worry.

    A lot of people understandably worry about a genetic predisposition to Alzheimer’s, especially if an older relative died that way.

    See also: Alzheimer’s, Genes, & You

    However, Dr. Devi points out that under 5% of Alzheimer’s cases are from genetics, and the majority of Alzheimer’s cases can be prevented be lifestyle interventions.

    See also: Reduce Your Alzheimer’s Risk

    Lastly, she wants us to skip the stigma

    Outside of her clinical practice and academic work, this is one of the biggest things she works on, reducing the stigma attached to Alzheimer’s both publicly and professionally:

    Alzheimer’s Disease in Physicians: Assessing Professional Competence and Tempering Stigma

    Want more from Dr. Devi?

    You might enjoy this interview:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    And here’s her book:

    The Spectrum of Hope: An Optimistic and New Approach to Alzheimer’s Disease and Other Dementias – by Dr. Gayatri Devi

    Enjoy!

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  • Reading At Night: Good Or Bad For Sleep? And Other Questions

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    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Would be interested in your views about “reading yourself to sleep”. I find that current affairs magazines and even modern novels do exactly the opposite. But Dickens – ones like David Copperfield and Great Expectations – I find wonderfully effective. It’s like entering a parallel universe where none of your own concerns matter. Any thoughts on the science that may explain this?!❞

    Anecdotally: this writer is (like most writers) a prolific reader, and finds reading some fiction last thing at night is a good way to create a buffer between the affairs of the day and the dreams of night—but I could never fall asleep that way, unless I were truly sleep-deprived. The only danger is if I “one more chapter” my way deep into the night! For what it’s worth, bedtime reading for me means a Kindle self-backlit with low, soft lighting.

    Scientifically: this hasn’t been a hugely researched area, but there are studies to work from. But there are two questions at hand (at least) here:

    1. one is about reading, and
    2. the other is about reading from electronic devices with or without blue light filters.

    Here’s a study that didn’t ask the medium of the book, and concluded that reading a book in bed before going to sleep improved sleep quality, compared to not reading a book in bed:

    Does reading a book in bed make a difference to sleep in comparison to not reading a book in bed? The People’s Trial-an online, pragmatic, randomised trial

    Here’s a study that concluded that reading on an iPad (with no blue light filter) that found no difference in any metrics except EEG (so, there was no difference on time spent in different sleep states or sleep onset latency), but advised against it anyway because of the EEG readings (which showed slow wave activity being delayed by approximately 30 minutes, which is consistent with melatonin production mechanics):

    Reading from an iPad or from a book in bed: the impact on human sleep. A randomized controlled crossover trial

    Here’s another study that didn’t take EEG readings, and/but otherwise confirmed no differences being found:

    Two hours of evening reading on a self-luminous tablet vs. reading a physical book does not alter sleep after daytime bright light exposure

    We’re aware this goes against general “sleep hygiene” advice in two different ways:

    • General advice is to avoid electronic devices before bedtime
    • General advice is to not do activities besides sleep (and sex) in bed

    …but, we’re committed to reporting the science as we find it!

    Enjoy!

    Share This Post

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  • Fluoride Toothpaste vs Non-Fluoride Toothpaste – Which is Healthier?
  • ADHD medication – can you take it long term? What are the risks and do benefits continue?

    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.

    Attention deficit hyperactivity disorder (ADHD) is a condition that can affect all stages of life. Medication is not the only treatment, but it is often the treatment that can make the most obvious difference to a person who has difficulties focusing attention, sitting still or not acting on impulse.

    But what happens once you’ve found the medication that works for you or your child? Do you just keep taking it forever? Here’s what to consider.

    What are ADHD medications?

    The mainstay of medication for ADHD is stimulants. These include methylphenidate (with brand names Ritalin, Concerta) and dexamfetamine. There is also lisdexamfetamine (branded Vyvanse), a “prodrug” of dexamfetamine (it has a protein molecule attached, which is removed in the body to release dexamfetamine).

    There are also non-stimulants, in particular atomoxetine and guanfacine, which are used less often but can also be highly effective. Non-stimulants can be prescribed by GPs but this may not always be covered by the Pharmaceutical Benefits Scheme and could cost more.

    How stimulants work

    Some stimulants prescribed for ADHD are “short acting”. This means the effect comes on after around 20 minutes and lasts around four hours.

    Longer-acting stimulants give a longer-lasting effect, usually by releasing medication more slowly. The choice between the two will be guided by whether the person wants to take medication once a day or prefers to target the medication effect to specific times or tasks.

    For the stimulants (with the possible exception of lisdexamfetamine) there is very little carry-over effect to the next day. This means the symptoms of ADHD may be very obvious until the first dose of the morning takes effect.

    One of the main aims of treatment is the person with ADHD should live their best life and achieve their goals. In young children it is the parents who have to consider the risks and benefits on behalf of the child. As children mature, their role in decision making increases.

    What about side effects?

    The most consistent side effects of the stimulants are they suppress appetite, resulting in weight loss. In children this is associated with temporary slowing of the growth rate and perhaps a slight delay in pubertal development. They can also increase the heart rate and may cause a rise in blood pressure. Stimulants often cause insomnia.

    These changes are largely reversible on stopping medication. However, there is concern the small rises in blood pressure could accelerate the rate of heart disease, so people who take medication over a number of years might have heart attacks or strokes slightly sooner than would have happened otherwise.

    This does not mean older adults should not have their ADHD treated. Rather, they should be aware of the potential risks so they can make an informed decision. They should also make sure high blood pressure and attacks of chest pain are taken seriously.

    Stimulants can be associated with stomach ache or headache. These effects may lessen over time or with a reduction in dose. While there have been reports about stimulants being misused by students, research on the risks of long-term prescription stimulant dependence is lacking.

    Will medication be needed long term?

    Although ADHD can affect a person’s functioning at all stages of their life, most people stop medication within the first two years.

    People may stop taking it because they don’t like the way it makes them feel, or don’t like taking medication at all. Their short period on medication may have helped them develop a better understanding of themselves and how best to manage their ADHD.

    In teenagers the medication may lose its effectiveness as they outgrow their dose and so they stop taking it. But this should be differentiated from tolerance, when the dose becomes less effective and there are only temporary improvements with dose increases.

    Tolerance may be managed by taking short breaks from medication, switching from one stimulant to another or using a non-stimulant.

    boy looks frustrated, sitting at table with adult
    Medication is usually prescribed by a specialist but rules differ around Australia.
    Ground Picture/Shutterstock

    Too many prescriptions?

    ADHD is becoming increasingly recognised, with more people – 2–5% of adults and 5–10% of children – being diagnosed. In Australia stimulants are highly regulated and mainly prescribed by specialists (paediatricians or psychiatrists), though this differs from state to state. As case loads grow for this lifelong diagnosis, there just aren’t enough specialists to fit everyone in.

    In November, a Senate inquiry report into ADHD assessment and support services highlighted the desperation experienced by people seeking treatment.

    There have already been changes to the legislation in New South Wales that may lead to more GPs being able to treat ADHD. Further training could help GPs feel more confident to manage ADHD. This could be in a shared-care arrangement or independent management of ADHD by GPs like a model being piloted at Nepean Blue Mountains Local Health District, with GPs training within an ADHD clinic (where I am a specialist clinician).

    Not every person with ADHD will need or want to take medication. However, it should be more easily available for those who could find it helpful.The Conversation

    Alison Poulton, Senior Lecturer, Brain Mind Centre Nepean, University of Sydney

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

    Don’t Forget…

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  • Which Osteoporosis Medication, If Any, Is Right For You?

    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.

    Which Osteoporosis Medication, If Any, Is Right For You?

    We’ve written about osteoporosis before, so here’s a quick recap first in case you missed these:

    All of those look and diet and/or exercise, with “diet” including supplementation. But what of medications?

    So many choices (not all of them right for everyone)

    The UK’s Royal Osteoporosis Society says of the very many osteoporosis meds available:

    ❝In terms of effectiveness, they all reduce your risk of broken bones by roughly the same amount.

    Which treatment is right for you will depend on a number of things.❞

    …before then going on to list a pageful of things it will depend on, and giving no specific information about what prescriptions or proscriptions may be made based on those factors.

    Source: Royal Osteoporosis Society | Which medication should I take?

    We’ll try to do better than that here, though we have less space. So let’s get down to it…

    First line drug offerings

    After diet/supplementation and (if applicable) hormones, the first line of actual drug offerings are generally biphosphates.

    Biphosphates work by slowing down your osteoclasts—the cells that break down your bones. They may sound like terrible things to have in the body at all, but remember, your body is always rebuilding itself and destruction is a necessary act to facilitate creation. However, sometimes things can get out of balance, and biphosphates help tip things back into balance.

    Common biphosphates include Alendronate/Fosamax, Risedronate/Actonel, Ibandronate/Boniva, and Zolendronic acid/Reclast.

    A common downside is that they aren’t absorbed well by the stomach (despite being mostly oral administration, though IV versions exist too) and can cause heartburn / general stomach upset.

    An uncommon downside is that messing with the body’s ability to break down bones can cause bones to be rebuilt-in-place slightly incorrectly, which can—paradoxically—cause fractures. But that’s rare and is more common if the drugs are taken in much higher doses (as for bone cancer rather than osteoporosis).

    Bone-builders

    If you already have low bone density (so you’re fighting to rebuild your bones, not just slow deterioration), then you may need more of a boost.

    Bone-building medications include Teriparatide/Forteo, Abaloparatide/Tymlos, and Romosozumab/Evenity.

    These are usually given by injection, usually for a course of one or two years.

    Once the bone has been built up, it’ll probably be recommended that you switch to a biphosphate or other bone-stabilizing medication.

    Estrogen-like effects, without estrogen

    If your osteoporosis (or osteoporosis risk) comes from being post-menopausal, estrogen is a very common (and effective!) prescription. However, some people may wish to avoid it, if for example you have a heightened breast cancer risk, which estrogen can exacerbate.

    So, medications that have estrogen-like effects post-menopause, but without actually increasing estrogen levels, include: Raloxifene/Evista, and also all the meds we mentioned in the bone-building category above.

    Raloxifene/Evista specifically mimics the action of estrogen on bones, while at the same time blocking the effect of estrogen on other tissues.

    Learn more…

    Want a more thorough grounding than we have room for here? You might find the following resource useful:

    List of 82 Osteoporosis Medications Compared (this has a big table which is sortable by various variables)

    Take care!

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  • The Ultimate Booster

    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.

    Winning The Biological Arms Race

    The human immune system (and indeed, other immune systems, but we are all humans here, after all) is in a constant state of war with pathogens, and that war is a constant biological arms race:

    • We improve our defenses and destroy the attackers; the 1% of pathogens that survived now “know” how to counter that trick.
    • The pathogens wreak havoc in our systems; the n% of us that survive now have immune systems that “know” how to counter that trick.

    Vaccines are a mighty tool in our favor here, because they’re the technology that stops our n% from also being a very low number.

    With vaccines, we can effectively pass on established defenses onto the population at large, as this cute video explains very well and very simply in 57 seconds:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    The problem with vaccines

    The problem is that this accelerates the arms race. It’s like a chess game where we are able to respond to every move quickly (which is good for us), and/but this means passing the move over to our opponent sooner.

    That problem’s hard to avoid, because the alternative has always been “let people die in much larger numbers”.

    Traditional vs mRNA vaccines

    A quick refresher before we continue to the big news of the day:

    • Traditional vaccines use a disabled version of a pathogen to trigger an immune response that will teach the body to recognize the pathogen ready for when the full version shows up
    • mRNA vaccines use a custom-made bit of genetic information to tell the body to make its own harmless fake pathogen and then respond to the harmless fake pathogen it made.

    Note: this happens independently of the host’s DNA, so no, it does not change your DNA

    See also: The Truth About Vaccines

    Here’s a more detailed explainer (with a helpful diagram) using the COVID mRNA vaccine as an example:

    Genome.gov | How does an mRNA vaccine work?

    However, this still leaves us “chasing strains”, because as the pathogen (in this case, a virus) adapts, the vaccine has to be updated too, hence all the boosters.

    This is a lot like a security update for your computer’s antivirus software. They’re annoying, but they do an important job.

    No more “chasing strains”

    The press conference soundbite on this sums it up well:

    ❝Scientists at UC Riverside have demonstrated a new, RNA-based vaccine strategy that is effective against any strain of a virus and can be used safely even by babies or the immunocompromised.❞

    ~ Jules Bernstein

    Read in full: Vaccine breakthrough means no more chasing strains

    You may be wondering: what makes this one effective against any strain?

    ❝What I want to emphasize about this vaccine strategy is that it is broad.

    It is broadly applicable to any number of viruses, broadly effective against any variant of a virus, and safe for a broad spectrum of people. This could be the universal vaccine that we have been looking for.

    Viruses may mutate in regions not targeted by traditional vaccines. However, we are targeting their whole genome with thousands of small RNAs. They cannot escape this.❞

    ~ Dr. Rong Hai

    Importantly, this means it can be applied not just to one disease, let alone just one strain of COVID. Rather, it can be used for a wide variety of viruses that have similar viral functions—COVID / SARS in general, including influenza, and even viruses such as dengue.

    How it does this: the above article explains in more detail, but in few words: it targets tiny strings of the genome that are present in all strains of the virus.

    Illustrative example: if you wanted to block 10almonds (please don’t), you could block our email address.

    But if we were malicious (we’re not) we could be sneaky and change it, so you’d have to block the new one, and the cycle repeats.

    But if you were block all emails containing the tiny string of characters “10almonds”, changing our email address would no longer penetrate your defenses.

    Now imagine also blocking strings such as “One-Minute Book Review” and “Today’s almonds have been activated by” and other strings we use in every email.

    Now multiply this by thousands of strings (because genomes are much larger than our little newsletter), and you see its effectiveness!

    Great! How can I get this?

    It’s still in the testing stages for now; this is “breaking news” science, after all.

    The study itself

    …is paywalled for now, sadly, but if you happen to have institutional access, here it is:

    Live-attenuated virus vaccine defective in RNAi suppression induces rapid protection in neonatal and adult mice lacking mature B and T cells

    Take care!

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