
Egg Noodles vs Soba Noodles – Which is Healthier?
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Our Verdict
When comparing egg noodles to soba noodles, we picked the soba.
Why?
First of all, for any unfamiliar, soba noodles are made with buckwheat. Buckwheat, for any unfamiliar, is not wheat and does not contain gluten; it’s just the name of a flowering plant that gets used as though a grain, even though it’s technically not.
In terms of macros, egg noodles have slightly more protein 2x the fat (of which, some cholesterol) while soba noodles have very slightly more carbs and 3x the fiber (and, being plant-based, no cholesterol). Given that the carbs are almost equal, it’s a case of which do we care about more: slightly more protein, or 3x the fiber? We’re going with 3x the fiber, and so are calling this category a win for soba.
In the category of vitamins, egg noodles have more of vitamins A, B12, C, D, E, K, and choline, while soba noodles have more of vitamins B1, B2, B3, B5, B6, and B9. That’s a 6:6 tie. One could argue that egg noodles’ vitamins are the ones more likely to be a deficiency in people, but on the other hand, soba noodles’ vitamins have the greater margins of difference. So, still a tie.
When it comes to minerals, egg noodles have more calcium and selenium, while soba noodles have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. So, this one’s not close; it’s an easy win for soba noodles.
Adding up the sections makes for a clear win for soba noodles, but by all means, enjoy moderate portions of either or both (unless you are vegan or allergic to eggs, in which case, skip the egg noodles and just enjoy the soba!).
Want to learn more?
You might like to read:
Egg Noodles vs Rice Noodles – Which is Healthier?
Take care!
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Getting Things Done – by David Allen
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Our “to-do” lists are usually hopelessly tangled:
“To do thing x needs thing y doing first but that can only be done with information that I must get by doing thing z”, and so on.
Suddenly that two-minute task is looking like half an hour, which is making our overall to-do list look gargantuan. Tackling tiny parts of tasks seems useless; tackling large tasks seems overwhelming. What a headache!
Getting Things Done (“GTD”, to its friends) shows us how to gather all our to-dos, and then use the quickest ways to break down a task (in reality, often a mini-project) into its constituent parts and which things can be done next, and what order to do them in (or defer, or delegate, or ditch).
In a nutshell: The GTD system aims to make all your tasks comprehensible and manageable, for stress-free productivity. No need to strategize everything every time; you have a system now, and always know where to begin.
And by popular accounts, it delivers—many put this book in the “life-changing” category.
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Guava vs Strawberries – Which is Healthier?
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Our Verdict
When comparing guava to strawberries, we picked the guava.
Why?
A straightforward one today:
In terms of macros, guava has nearly 3x the fiber, approximately 2x the carbs, and more than 2x the protein, making it the all-round more nutrient-dense option in the macros category.
In the category of vitamins, guava has more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, E, K, and choline, while strawberries are not higher in any vitamin. A complete win for guava.
When it comes to minerals, guava has more calcium, copper, magnesium, phosphorus, potassium, selenium, and zinc, while strawberries have more iron and manganese. Another overwhelming win for guava.
Looking at phytochemicals, both are very good, but guava has more polyphenols in total by far.
Adding up the sections makes for a clear overall win for guava, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
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Could we one day get vaccinated against the gastro bug norovirus? Here’s where scientists are at
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Norovirus is the leading cause of acute gastroenteritis outbreaks worldwide. It’s responsible for roughly one in every five cases of gastro annually.
Sometimes dubbed the “winter vomiting bug” or the “cruise ship virus”, norovirus – which causes vomiting and diarrhoea – is highly transmissible. It spreads via contact with an infected person or contaminated surfaces. Food can also be contaminated with norovirus.
While anyone can be infected, groups such as young children, older adults and people who are immunocompromised are more vulnerable to getting very sick with the virus. Norovirus infections lead to about 220,000 deaths globally each year.
Norovirus outbreaks also lead to massive economic burdens and substantial health-care costs.
Although norovirus was first identified more than 50 years ago, there are no approved vaccines or antiviral treatments for this virus. Current treatment is usually limited to rehydration, either by giving fluids orally or through an intravenous drip.
So if we’ve got vaccines for so many other viruses – including COVID, which emerged only a few years ago – why don’t we have one for norovirus?
Pearl PhotoPix/Shutterstock An evolving virus
One of the primary barriers to developing effective vaccines lies in the highly dynamic nature of norovirus evolution. Much like influenza viruses, norovirus shows continuous genetic shifts, which result in changes to the surface of the virus particle.
In this way, our immune system can struggle to recognise and respond when we’re exposed to norovirus, even if we’ve had it before.
Compounding this issue, there are at least 49 different norovirus genotypes.
Both genetic diversity and changes in the virus’ surface mean the immune response to norovirus is unusually complex. An infection will typically only give someone immunity to that specific strain and for a short time – usually between six months and two years.
All of this poses challenges for vaccine design. Ideally, potential vaccines must not only induce strong, long-lasting immunity, but also maintain efficacy across the vast genetic diversity of circulating noroviruses.
Recent progress
Progress in norovirus vaccinology has accelerated over the past couple of decades. While researchers are considering multiple strategies to formulate and deliver vaccines, a technology called VLP-based vaccines is at the forefront.
VLP stands for virus-like particles. These synthetic particles, which scientists developed using a key component of the norovirus (called the major caspid protein), are almost indistinguishable from the natural structure of the virus.
When given as a vaccine, these particles elicit an immune response resembling that generated by a natural infection with norovirus – but without the debilitating symptoms of gastro.
What’s in the pipeline?
One bivalent VLP vaccine (“bivalent” meaning it targets two different norovirus genotypes) has progressed through multiple clinical trials. This vaccine showed some protection against moderate to severe gastroenteritis in healthy adults.
However, its development recently suffered a significant setback. A phase two clinical trial in infants failed to show it effectively protected against moderate or severe acute gastroenteritis. The efficacy of the vaccine in this trial was only 5%.
In another recent phase two trial, an oral norovirus vaccine did meet its goals. Participants who took this pill were 30% less likely to develop norovirus compared to those who received a placebo.
This oral vaccine uses a modified adenovirus to deliver the norovirus VLP gene sequence to the intestine to stimulate the immune system.
With the success of mRNA vaccines during the COVID pandemic, scientists are also exploring this platform for norovirus.
Messenger ribonucleic acid (mRNA) is a type of genetic material that gives our cells instructions to make proteins associated with specific viruses. The idea is that if we subsequently encounter the relevant virus, our immune system will be ready to respond.
Moderna, for example, is developing an mRNA vaccine which primes the body with norovirus VLPs.
The theoretical advantage of mRNA-based vaccines lies in their rapid adaptability. They will potentially allow annual updates to match circulating strains.
Researchers have also developed alternative vaccine approaches using just the norovirus “spikes” located on the virus particle. These spikes contain crucial structural features, allowing the virus to infect our cells, and should elicit an immune response similar to VLPs. Although still in early development, this is another promising strategy.
Separate to vaccines, my colleagues and I have also discovered a number of natural compounds that could have antiviral properties against norovirus. These include simple lemon juice and human milk oligosaccharides (complex sugars found in breast milk).
Although still in the early stages, such “inhibitors” could one day be developed into a pill to prevent norovirus from causing an infection.
Where to from here?
Despite recent developments, we’re still probably at least three years away from any norovirus vaccine hitting the market.
Several key challenges remain before we get to this point. Notably, any successful vaccine must offer broad cross-protection against genetically diverse and rapidly evolving strains. And we’ll need large, long-term studies to determine the durability of protection and whether boosters might be required.
Norovirus is often dismissed as only a mild nuisance, but it can be debilitating – and for the most vulnerable, deadly. Developing a safe and effective norovirus vaccine is one of the most pressing and under-addressed needs in infectious disease prevention.
A licensed norovirus vaccine could drastically reduce workplace and school absenteeism, hospitalisations and deaths. It could also bolster our preparedness against future outbreaks of gastrointestinal pathogens.
Grant Hansman, Senior Research Fellow, Institute for Biomedicine and Glycomics, Griffith University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Anti-Stress Herb That Also Fights Cancer
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What does Rhodiola rosea actually do, anyway?
Rhodiola rosea (henceforth, “rhodiola”) is a flowering herb whose roots have adaptogenic properties.
In the cold, mountainous regions of Europe and Asia where it grows, it has been used in herbal medicine for centuries to alleviate anxiety, fatigue, and depression.
What does the science say?
Well, let’s just say the science is more advanced than the traditional use:
❝In addition to its multiplex stress-protective activity, Rhodiola rosea extracts have recently demonstrated its anti-aging, anti-inflammation, immunostimulating, DNA repair and anti-cancer effects in different model systems❞
Nor is how it works a mystery, as the same paper explains:
❝Molecular mechanisms of Rhodiola rosea extracts’s action have been studied mainly along with one of its bioactive compounds, salidroside. Both Rhodiola rosea extracts and salidroside have contrasting molecular mechanisms on cancer and normal physiological functions.
For cancer, Rhodiola rosea extracts and salidroside inhibit the mTOR pathway and reduce angiogenesis through down-regulation of the expression of HIF-1α/HIF-2α.
For normal physiological functions, Rhodiola rosea extracts and salidroside activate the mTOR pathway, stimulate paracrine function and promote neovascularization by inhibiting PHD3 and stabilizing HIF-1α proteins in skeletal muscles❞
~ Ibid.
And, as for the question of “do the supplements work?”,
❝In contrast to many natural compounds, salidroside is water-soluble and highly bioavailable via oral administration❞
~ Ibid.
And as to how good it is:
❝Rhodiola rosea extracts and salidroside can impose cellular and systemic benefits similar to the effect of positive lifestyle interventions to normal physiological functions and for anti-cancer❞
~ Ibid.
Source: Rhodiola rosea: anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention
But that’s not all…
We can’t claim this as a research review if we only cite one paper (even if that paper has 144 citations of its own), and besides, it didn’t cover all the benefits yet!
Let’s first look at the science for the “traditional use” trio of benefits:
When you read those, what are your first thoughts?
Please don’t just take our word for things! Reading even just the abstracts (summaries) at the top of papers is a very good habit to get into, if you don’t have time (or easy access) to read the full text.
Reading the abstracts is also a very good way to know whether to take the time to read the whole paper, or whether it’s better to skip onto a different one.
- Perhaps you noticed that the paper we cited for anxiety was quite a small study.
- The fact is, while we found mountains of evidence for rhodiola’s anxiolytic (antianxiety) effects, they were all small and/or animal studies. So we picked a human study and went with it as illustrative.
- Perhaps you noticed that the paper we cited for fatigue pertained mostly to stress-related fatigue.
- This, we think, is a feature not a bug. After all, most of us experience fatigue because of the general everything of life, not because we just ran a literal marathon.
- Perhaps you noticed that the paper we cited for depression said it didn’t work as well as sertraline (a very common pharmaceutical SSRI antidepressant).
- But, it worked almost as well and it had far fewer adverse effects reported. Bear in mind, the side effects of antidepressants are the reason many people avoid them, or desist in taking them. So rhodiola working almost as well as sertraline for far fewer adverse effects, is quite a big deal!
Bonus features
Rhodiola also putatively offers protection against Alzheimer’s disease, Parkinson’s disease, and cerebrovascular disease in general:
Rosenroot (Rhodiola): Potential Applications in Aging-related Diseases
It may also be useful in the management of diabetes (types 1 and 2), but studies so far have only been animal studies, and/or in vitro studies. Here are two examples:
- Antihyperglycemic action of rhodiola-aqeous extract in type 1 diabetic rats
- Evaluation of Rhodiola crenulata and Rhodiola rosea for management of type 2 diabetes and hypertension
How much to take?
Dosages have varied a lot in studies. However, 120mg/day seems to cover most bases. It also depends on which of rhodiola’s 140 active compounds a particular benefit depends on, though salidroside and rosavin are the top performers.
Where to get it?
As ever, we don’t sell it (or anything else) but here’s an example product on Amazon.
Enjoy!
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- Perhaps you noticed that the paper we cited for anxiety was quite a small study.
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Tastes from our past can spark memories, trigger pain or boost wellbeing. Here’s how to embrace food nostalgia
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Have you ever tried to bring back fond memories by eating or drinking something unique to that time and place?
It could be a Pina Colada that recalls an island holiday? Or a steaming bowl of pho just like the one you had in Vietnam? Perhaps eating a favourite dish reminds you of a lost loved one – like the sticky date pudding Nanna used to make?
If you have, you have tapped into food-evoked nostalgia.
As researchers, we are exploring how eating and drinking certain things from your past may be important for your mood and mental health.
Halfpoint/Shutterstock Bittersweet longing
First named in 1688 by Swiss medical student, Johannes Hoffer, nostalgia is that bittersweet, sentimental longing for the past. It is experienced universally across different cultures and lifespans from childhood into older age.
But nostalgia does not just involve positive or happy memories – we can also experience nostalgia for sad and unhappy moments in our lives.
In the short and long term, nostalgia can positively impact our health by improving mood and wellbeing, fostering social connection and increasing quality of life. It can also trigger feelings of loneliness or meaninglessness.
We can use nostalgia to turn around a negative mood or enhance our sense of self, meaning and positivity.
Research suggests nostalgia alters activity in the brain regions associated with reward processing – the same areas involved when we seek and receive things we like. This could explain the positive feelings it can bring.
Nostalgia can also increase feelings of loneliness and sadness, particularly if the memories highlight dissatisfaction, grieving, loss, or wistful feelings for the past. This is likely due to activation of brain areas such as the amygdala, responsible for processing emotions and the prefrontal cortex that helps us integrate feelings and memories and regulate emotion.
How to get back there
There are several ways we can trigger or tap into nostalgia.
Conversations with family and friends who have shared experiences, unique objects like photos, and smells can transport us back to old times or places. So can a favourite song or old TV show, reunions with former classmates, even social media posts and anniversaries.
What we eat and drink can trigger food-evoked nostalgia. For instance, when we think of something as “comfort food”, there are likely elements of nostalgia at play.
Foods you found comforting as a child can evoke memories of being cared for and nurtured by loved ones. The form of these foods and the stories we tell about them may have been handed down through generations.
Food-evoked nostalgia can be very powerful because it engages multiple senses: taste, smell, texture, sight and sound. The sense of smell is closely linked to the limbic system in the brain responsible for emotion and memory making food-related memories particularly vivid and emotionally charged.
But, food-evoked nostalgia can also give rise to negative memories, such as of being forced to eat a certain vegetable you disliked as a child, or a food eaten during a sad moment like a loved ones funeral. Understanding why these foods evoke negative memories could help us process and overcome some of our adult food aversions. Encountering these foods in a positive light may help us reframe the memory associated with them.
Just like mum used to make. Food might remind you of the special care you received as a child. Galina Kovalenko/Shutterstock What people told us about food and nostalgia
Recently we interviewed eight Australians and asked them about their experiences with food-evoked nostalgia and the influence on their mood. We wanted to find out whether they experienced food-evoked nostalgia and if so, what foods triggered pleasant and unpleasant memories and feelings for them.
They reported they could use foods that were linked to times in their past to manipulate and influence their mood. Common foods they described as particularly nostalgia triggering were homemade meals, foods from school camp, cultural and ethnic foods, childhood favourites, comfort foods, special treats and snacks they were allowed as children, and holiday or celebration foods. One participant commented:
I guess part of this nostalgia is maybe […] The healing qualities that food has in mental wellbeing. I think food heals for us.
Another explained
I feel really happy, and I guess fortunate to have these kinds of foods that I can turn to, and they have these memories, and I love the feeling of nostalgia and reminiscing and things that remind me of good times.
Yorkshire pudding? Don’t mind if I do. Rigsbyphoto/Shutterstock Understanding food-evoked nostalgia is valuable because it provides us with an insight into how our sensory experiences and emotions intertwine with our memories and identity. While we know a lot about how food triggers nostalgic memories, there is still much to learn about the specific brain areas involved and the differences in food-evoked nostalgia in different cultures.
In the future we may be able to use the science behind food-evoked nostalgia to help people experiencing dementia to tap into lost memories or in psychological therapy to help people reframe negative experiences.
So, if you are ever feeling a little down and want to improve your mood, consider turning to one of your favourite comfort foods that remind you of home, your loved ones or a holiday long ago. Transporting yourself back to those times could help turn things around.
Megan Lee, Senior Teaching Fellow, Psychology, Bond University; Doug Angus, Assistant Professor of Psychology, Bond University, and Kate Simpson, Sessional academic, Bond University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Get Better Sleep: Beyond “Sleep Hygiene”
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Better Sleep, Better Life!
This is Arianna Huffington. Yes, that Huffington, of the Huffington Post. But! She’s also the CEO of Thrive Global, a behavior change tech company with the mission of changing the way we work and live—in particular, by challenging the idea that burnout is the required price of success.
The power of better sleep
Sleep is a very important, but most often neglected, part of good health. Here are some of Huffington’s top insights from her tech company Thrive, and as per her “Sleep Revolution” initiative.
Follow your circadian rhythm
Are you a night owl or a morning lark? Whichever it is, roll with it, and plan around that if your lifestyle allows for such. While it is possible to change from one to the other, we do have a predisposition towards one or the other, and will generally function best when not fighting it.
This came about, by the way, because we evolved to have half of us awake in the mornings and half in the evenings, to keep us all safe. Socially we’ve marched onwards from that point in evolutionary history, but our bodies are about a hundred generations behind the times, and that’s just what we have to work with!
Don’t be afraid (or ashamed!) to take naps
Naps, done right, can be very good for the health—especially if we had a bad night’s sleep the previous night.
Thrive found that workers are more productive when they have nap rooms, and (following on a little from the previous point) are allowed to sleep in or work from home.
See also: How To Nap Like A Pro (No More “Sleep Hangovers”!)
Make sure you have personal space available in bed
The correlation between relationship satisfaction and sleeping close to one’s partner has been found to be so high that it’s even proportional: the further away a couple sleeps from each other, the less happy they are. But…
Partners who got good sleep the previous night, will be more likely to want intimacy on any given night—at a rate of an extra 14% per extra hour of sleep the previous night. So, there’s a trade-off, as having more room in bed tends to result in better sleep. Time to get a bigger bed?
What gets measured, gets done
This goes for sleep, too! Not only does dream-journaling in the morning cue your subconscious to prepare to dream well the following night, but also, sleep trackers and sleep monitoring apps go a very long way to improving sleep quality, even if no extra steps are consciously taken to “score better”.
We’ve previously reviewed some of the most popular sleep apps; you can check out for yourself how they measured up:
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