Chickpeas vs Pinto Beans – Which is Healthier?

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Our Verdict

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

Why?

Both are great! And an argument could be made for either…

In terms of macros, pinto beans have slightly more fiber and slightly more protein, while chickpeas have slightly more carbs, and thus predictably higher net carbs. In the category of those proteins, they both have a comparable spread of amino acods, with pinto beans having very slightly more of each amino acid. All this adds up to a clear, but moderate, win for pinto beans.

When it comes to vitamins, technically chickpeas have more of vitamins A, B3, B5, C, K, and choline, but the margins are so small as to be almost meaningless. Meanwhile, pinto beans have more of vitamins B1, B6, and E, and/but the only one where the margin is enough to really care about is vitamin E (a little over 2x what chickpeas have). So, an argument could be made either way, but we’re going to call this category a tie.

The story with minerals is similar; chickpeas have more copper, iron, manganese, phosphorus, and zinc, all with small margins, while pinto beans have more potassium and selenium, and/but also less sodium. We’d call this either a tie, or a very slight win for chickpeas.

Adding up the sections gives for a very modest win for pinto beans, but as we say, an argument could be made for either.

Certainly, enjoy both!

Want to learn more?

You might like to read:

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  • Avocado vs Olives – 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 avocado to olives, we picked the avocado.

    Why?

    Both are certainly great! And when it comes to their respective oils, olive oil wins out as it retains many micronutrients that avocado oil loses. But, in their whole form, avocado beats olive:

    In terms of macros, avocado has more protein, carbs, fiber, and (healthy) fats. Simply, it’s more nationally-dense than the already nutritionally-dense food that is olives.

    When it comes to vitamins, olives are great but avocados really shine; avocado has more of vitamins B1, B2, B3, B5, B6, B7 B9, C, E, K, and choline, while olives boast only more vitamin A.

    In the category of minerals, things are closer to even; avocado has more magnesium, manganese, phosphorus, potassium, and zinc, while olives have a lot more calcium, copper, iron, and selenium. Still, a marginal victory for avocado here.

    In short, this is another case of one very healthy food looking bad by standing next to an even better one, so by all means enjoy both—if you’re going to pick one though, avocado is the more nutritionally dense.

    Want to learn more?

    You might like to read:

    Avocado Oil vs Olive Oil – Which is Healthier? ← when made into oils, olive oil wins, but avocado oil is still a good option too

    Take care!

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  • High Histamine Foods To Avoid (And Low Histamine Foods To Eat Instead)

    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.

    Nour Zibdeh is an Integrative and Functional Dietician, and she helps people overcome food intolerances. Today, it’s about getting rid of the underdiagnosed condition that is histamine intolerance, by first eliminating the triggers, and then not getting stuck on the low-histamine diet

    The recommendations

    High histamine foods to avoid include:

    • Alcohol (all types)
    • Fermented foods—normally great for the gut, but bad in this case
    • That includes most cheeses and yogurts
    • Aged, cured, or otherwise preserved meat
    • Some plants, e.g. tomato, spinach, eggplant, banana, avocado. Again, normally all great, but not in this case.

    Low histamine foods to eat include:

    • Fruits and vegetables not mentioned above
    • Minimally processed meat and fish, either fresh from the butcher/fishmonger, or frozen (not from the chilled food section of the supermarket), and eaten the same day they were purchased or defrosted, because otherwise histamine builds up over time (and quite quickly)
    • Grains, but she recommends skipping gluten, given the high likelihood of a comorbid gluten intolerance. So instead she recommends for example quinoa, oats, rice, buckwheat, millet, etc.

    For more about these (and more examples), as well as how to then phase safely off the low histamine diet, enjoy:

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

    Further reading

    Food intolerances often gang up on a person (i.e., comorbidity is high), so you might also like to read about:

    Take care!

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  • The Menopause Manifesto – by Dr. Jen Gunter

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    From the subtitle, you may wonder: with facts and feminism? Is this book about biology or sociology?

    And the answer is: both. It’s about biology, principally, but without ignoring the context. We do indeed “live in a society”, and that affects everything from our healthcare options to what is expected of us as women.

    So, as a warning: if you dislike science and/or feminism, you won’t like this book.

    Dr. Jen Gunter, herself a gynaecologist, is here to arm us with science-based facts, to demystify an important part of life that is commonly glossed over.

    She talks first about the what/why/when/how of menopause, and then delivers practical advice. She also talks about the many things we can (and can’t!) usefully do about symptoms we might not want, and how to look after our health overall in the context of menopause. We learn what natural remedies do or don’t work and/or can be actively harmful, and we learn the ins and outs of different hormone therapy options too.

    Bottom line: no matter whether you are pre-, peri-, or post-menopausal, this is the no-BS guide you’ve been looking for. Same goes if you’re none of the above but spend any amount of time close to someone who is.

    Click here to check out The Menopause Manifesto, and understand better the changes in your (and/or your loved one’s) body!

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Related Posts

  • Avocado vs Blueberries – Which is Healthier?
  • Stickers and wristbands aren’t a reliable way to prevent mosquito bites. Here’s why

    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.

    Protecting yourself and family from mosquito bites can be challenging, especially in this hot and humid weather. Protests from young children and fears about topical insect repellents drive some to try alternatives such as wristbands, patches and stickers.

    These products are sold online as well as in supermarkets, pharmacies and camping stores. They’re often marketed as providing “natural” protection from mosquitoes.

    But unfortunately, they aren’t a reliable way to prevent mosquito bites. Here’s why – and what you can try instead.

    Why is preventing mosquito bites important?

    Mosquitoes can spread pathogens that make us sick. Japanese encephalitis and Murray Valley encephalitis viruses can have potentially fatal outcomes. While Ross River virus won’t kill you, it can cause potentially debilitating illnesses.

    Health authorities recommend preventing mosquito bites by: avoiding areas and times of the day when mosquitoes are most active; covering up with long sleeved shirts, long pants, and covered shoes; and applying a topical insect repellent (a cream, lotion, or spray).

    I don’t want to put sticky and smelly repellents on my skin!

    While for many people, the “sting” of a biting mosquitoes is enough to prompt a dose of repellent, others are reluctant. Some are deterred by the unpleasant feel or smell of insect repellents. Others believe topical repellents contain chemicals that are dangerous to our health.

    However, many studies have shown that, when used as recommended, these products are safe to use. All products marketed as mosquito repellents in Australia must be registered by the Australian Pesticides and Veterinary Medicines Authority; a process that provides recommendations for safe use.

    How do topical repellents work?

    While there remains some uncertainty about how the chemicals in topical insect repellents actually work, they appear to either block the sensory organs of mosquitoes that drive them to bite, or overpower the smells of our skin that helps mosquitoes find us.

    Diethytolumide (DEET) is a widely recommended ingredient in topical repellents. Picaridin and oil of lemon eucalyptus are also used and have been shown to be effective and safe.

    How do other products work?

    “Physical” insect-repelling products, such as wristbands, coils and candles, often contain a botanically derived chemical and are often marketed as being an alternative to DEET.

    However, studies have shown that devices such as candles containing citronella oil provide lower mosquito-bite prevention than topical repellents.

    A laboratory study in 2011 found wristbands infused with peppermint oil failed to provide full protection from mosquito bites.

    Even as topical repellent formulations applied to the skin, these botanically derived products have lower mosquito bite protection than recommended products such as those containing DEET, picaridin and oil of lemon eucalyptus.

    Wristbands infused with DEET have shown mixed results but may provide some bite protection or bite reduction. DEET-based wristbands or patches are not currently available in Australia.

    There is also a range of mosquito repellent coils, sticks, and other devices that release insecticides (for example, pyrethroids). These chemicals are primarily designed to kill or “knock down” mosquitoes rather than to simply keep them from biting us.

    What about stickers and patches?

    Although insect repellent patches and stickers have been available for many years, there has been a sudden surge in their marketing through social media. But there are very few scientific studies testing their efficacy.

    Our current understanding of the way insect repellents work would suggest these small stickers and patches offer little protection from mosquito bites.

    At best, they may reduce some bites in the way mosquito coils containing botanical products work. However, the passive release of chemicals from the patches and stickers is likely to be substantially lower than those from mosquito coils and other devices actively releasing chemicals.

    One study in 2013 found a sticker infused with oil of lemon eucalyptus “did not provide significant protection to volunteers”.

    Clothing impregnated with insecticides, such as permethrin, will assist in reducing mosquito bites but topical insect repellents are still recommended for exposed areas of skin.

    Take care when using these products

    The idea you can apply a sticker or patch to your clothing to protect you from mosquito bites may sound appealing, but these devices provide a false sense of security. There is no evidence they are an equally effective alternative to the topical repellents recommended by health authorities around the world. It only takes one bite from a mosquito to transmit the pathogens that result in serious disease.

    It is also worth noting that there are some health warnings and recommendations for their use required by Australian Pesticides and Veterinary Medicines Authority. Some of these products warn against application to the skin (recommending application to clothing only) and to keep products “out of reach of children”. This is a challenge if attached to young children’s clothing.

    Similar warnings are associated with most other topical and non-topical mosquito repellents. Always check the labels of these products for safe use recommendations.

    Are there any other practical alternatives?

    Topical insect repellents are safe and effective. Most can be used on children from 12 months of age and pose no health risks. Make sure you apply the repellent as a thin even coat on all exposed areas of skin.

    But you don’t need “tropical strength” repellents for short periods of time outdoors; a range of formulations with lower concentrations of repellent will work well for shorter trips outdoors. There are some repellents that don’t smell as strong (for example, children’s formulations, odourless formulations) or formulations that may be more pleasant to use (for example, pump pack sprays).

    Finally, you can always cover up. Loose-fitting long-sleeved shirts, long pants, and covered shoes will provide a physical barrier between you and mosquitoes on the hunt for your or your family’s blood this summer.The Conversation

    Cameron Webb, Clinical Associate Professor and Principal Hospital Scientist, University of Sydney

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

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  • The Blue Zones, Second Edition – by Dan Buettner

    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.

    Eat beans & greens, take walks, have a purpose; you can probably list off the top of your head some of the “advices from Blue Zones”, so what makes this book stand out?

    This is perhaps one of the most thoughtful investigations; the author (a National Geographic researcher) toured and researched all the Blue Zones, took many many notes (we get details), and asked a lot of questions that others skipped.

    For example, a lot of books about the Blue Zones mention the importance of community—but they don’t go into much detail of what that looks like… And they certainly don’t tend to explain what we should do about it.

    And that’s because community is often viewed as environmental in a way that we can’t control. If we want to take supplements, eat a certain way, exercise, etc, we can do all those things alone if we want. But if we want community? We’re reliant on other people—and that’s a taboo in the US, and US-influenced places.

    So, one way this book excels is in describing how exactly people foster community in the Blue Zones (hint: the big picture—the form of the community—is different in each place, but the individual actions taken are similar), with particular attention to the roles actively taken on by the community elders.

    In a similar vein, “reduce stress” is good, but what mindsets and mechanisms do they use that are still reproducible if we are not, for example, Okinawan farmers? Again, Buettner delivers in spades.

    Bottom line: this is the Blue Zones book that digs deeper than others, and makes the advices much more applicable no matter where we live.

    Click here to check out The Blue Zones, and build these 9 things into your life!

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  • Super-Nutritious Shchi

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    Today we have a recipe we’ve mentioned before, but now we have standalone recipe pages for recipes, so here we go. The dish of the day is shchi—which is Russian cabbage soup, which sounds terrible, and looks as bad as it sounds. But it tastes delicious, is an incredible comfort food, and is famous (in Russia, at least) for being something one can eat for many days in a row without getting sick of it.

    It’s also got an amazing nutritional profile, with vitamins A, B, C, D, as well as lots of calcium, magnesium, and iron (amongst other minerals), and a healthy blend of carbohydrates, proteins, and fats, plus an array of anti-inflammatory phytochemicals, and of course, water.

    You will need

    • 1 large white cabbage, shredded
    • 1 cup red lentils
    • ½ lb tomatoes, cut into eighths (as in: halve them, halve the halves, and halve the quarters)
    • ½ lb mushrooms sliced (or halved, if they are baby button mushrooms)
    • 1 large onion, chopped finely
    • 1 tbsp rosemary, chopped finely
    • 1 tbsp thyme, chopped finely
    • 1 tbsp black pepper, coarse ground
    • 1 tsp cumin, ground
    • 1 tsp yeast extract
    • 1 tsp MSG, or 2 tsp low-sodium salt
    • A little parsley for garnishing
    • A little fat for cooking; this one’s a tricky and personal decision. Butter is traditional, but would make this recipe impossible to cook without going over the recommended limit for saturated fat. Avocado oil is healthy, relatively neutral in taste, and has a high smoke point for caramelizing the onions. Extra virgin olive oil is also a healthy choice, but not as neutral in flavor and does have a lower smoke point. Coconut oil has far too strong a taste and a low smoke point. Seed oils are very heart-unhealthy. All in all, avocado oil is a respectable choice from all angles except tradition.

    Note: with regard to the seasonings, the above is a basic starting guide; feel free to add more per your preference—however, we do not recommend adding more cumin (it’ll overpower it) or more salt (there’s enough sodium in here already).

    Method

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

    1) Cook the lentils until soft (a rice cooker is great for this, but a saucepan is fine); be generous with the water; we are making a soup, after all. Set them aside without draining.

    2) Sauté the cabbage, and put it in a big stock pot or similar large pan (not yet on the heat)

    3) Fry the mushrooms, and add them to the big pot (still not yet on the heat)

    4) Use a stick blender to blend the lentils in the water you cooked them in, and then add to the big pot too.

    5) Turn the heat on low, and if necessary, add more water to make it into a rich soup

    6) Add the seasonings (rosemary, thyme, cumin, black pepper, yeast extract, MSG-or-salt) and stir well. Keep the temperature on low; you can just let it simmer now because the next step is going to take a while:

    7) Caramelize the onion (keep an eye on the big pot, stirring occasionally) and set it aside

    8) Fry the tomatoes quickly (we want them cooked, but just barely) and add them to the big pot

    9) Serve! The caramelized onion is a garnish, so put a little on top of each bowl of shchi. Add a little parsley too.

    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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