Fennel vs Artichoke – Which is Healthier?
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Our Verdict
When comparing fennel to artichoke, we picked the artichoke.
Why?
Both are great! But artichoke wins on nutritional density.
In terms of macros, artichoke has more protein and more fiber, for only slightly more carbs.
Vitamins are another win for artichoke, boasting more of vitamins B1, B2, B3, B5, B6, B9, and choline. Meanwhile, fennel has more of vitamins A, E, and K, which is also very respectable but does allow artichoke a 6:3 lead.
In the category of minerals, artichoke has a lot more copper, iron, magnesium, manganese, and phosphorus, while fennel has a little more calcium, potassium, and selenium.
One other relevant factor is that fennel is a moderate appetite suppressant, which may be good or bad depending on your food-related goals.
All in all though, we say the artichoke wins by virtue of its greater abundance of nutrients!
Want to learn more?
You might like to read:
What Matters Most For Your Heart? ← appropriately enough, with fennel hearts and artichoke hearts!
Take care!
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What We Don’t Talk About When We Talk About Fat – by Aubrey Gordon
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There are books aplenty to encourage and help you to lose weight. This isn’t one of those.
There are also books aplenty to encourage and help you to accept yourself and your body at the weight you are, and forge self-esteem. This isn’t one of those, either—in fact, it starts by assuming you already have that.
There are fair arguments for body neutrality, and fat acceptance. Very worthy also is the constant fight for bodily sovereignty.
These are worthy causes, but they’re for the most-part not what our author concerns herself with here. Instead, she cares for a different and very practical goal: fat justice.
In a world where you may be turned away from medical treatment if you are over a certain size, told to lose half your bodyweight before you can have something you need, she demands better. The battle extends further than healthcare though, and indeed to all areas of life.
Ultimately, she argues, any society that will disregard the needs of the few because they’re a marginal demographic, is a society that will absolutely fail you if you ever differ from the norm in some way.
All in all, an important (and for many, perhaps eye-opening) book to read if you are fat, care about fat people, are a person of any size, or care about people in general.
Pick Up Your Copy of “What We Don’t Talk About When We Talk About Fat”, on Amazon Today!
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Healthiest-Three-Nut Butter
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We’re often telling you to “diversify your nuts”, so here’s a great way to get in three at once with no added sugar, palm oil, or preservatives, and only the salt you choose to put in. We’ve picked three of the healthiest nuts around, but if you happen to be allergic, don’t worry, we’ve got you covered too.
You will need
- 1 cup almonds (if allergic, substitute a seed, e.g. chia, and make it ½ cup)
- 1 cup walnuts (if allergic, substitute a seed, e.g. pumpkin, and make it ½ cup)
- 1 cup pistachios (if allergic, substitute a seed, e.g. poppy, and make it ½ cup)
- 1 tbsp almond oil (if allergic, substitute extra virgin olive oil) (if you prefer sweet nut butter, substitute 1 tbsp maple syrup; the role here is to emulsify the nuts, and this will do the same job)
- Optional: ¼ tsp MSG or ½ tsp low-sodium salt
Method
(we suggest you read everything at least once before doing anything)
1a) If using nuts, heat your oven to 350℉ / 180℃. Place the nuts on a baking tray lined with baking paper, and bake/roast for about 10 minutes, but keep an eye on it to ensure the nuts don’t burn, and jiggle them if necessary to ensure they toast evenly. Once done, allow to cool.
1b) If using seeds, you can either omit that step, or do the same for 5 minutes if you want to, but really it’s not necessary.
2) Blend all ingredients (nuts/seeds, oil, MSG/salt) in a high-speed blender. Note: this will take about 10 minutes in total, and we recommend you do it in 30-second bursts so as to not overheat the motor. You also may need to periodically scrape the mixture down the side of the blender, to ensure a smooth consistency.
3) Transfer to a clean jar, and enjoy at your leisure:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Why You Should Diversify Your Nuts!
- Sesame Seeds vs Poppy Seeds – Which is Healthier?
- If You’re Not Taking Chia, You’re Missing Out
- Sea Salt vs MSG – Which is Healthier?
Take care!
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The Problem With Sweeteners
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The WHO’s view on sugar-free sweeteners
The WHO has released a report offering guidance regards the use of sugar-free sweeteners as part of a weight-loss effort.
In a nutshell, the guidance is: don’t
- Here’s the report itself: Use of non-sugar sweeteners: WHO guideline
- Here’s the WHO’s own press release about it: WHO advises not to use non-sugar sweeteners for weight control in newly released guideline
- And it was based on this huge systematic review: Health effects of the use of non-sugar sweeteners: a systematic review and meta-analysis
They make for interesting reading, so if you don’t have time now, you might want to just quickly open and bookmark them for later!
Some salient bits and pieces:
Besides that some sweeteners can cause gastro-intestinal problems, a big problem is desensitization:
Because many sugar substitutes are many times (in some cases, hundreds of times) sweeter than sugar, this leads to other sweet foods tasting more bland, causing people to crave sweeter and sweeter foods for the same satisfaction level.
You can imagine how that’s not a spiral that’s good for the health!
The WHO recommendation applies to artificial and naturally-occurring non-sugar sweeteners, including:
- Acesulfame K
- Advantame
- Aspartame
- Cyclamates
- Neotame
- Saccharin
- Stevia
Sucralose and erythritol, by the way, technically are sugars, just not “that kind of sugar” so they didn’t make the list of non-sugar sweeteners.
That said, a recent study did find that erythritol was linked to a higher risk of heart attack, stroke, and early death, so it may not be an amazing sweetener either:
Read: The artificial sweetener erythritol and cardiovascular event risk
Want to know a good way of staying healthy in the context of sweeteners?
Just get used to using less. Your taste buds will adapt, and you’ll get just as much pleasure as before, from progressively less sweetening agent.
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The Sprout Book – by Doug Evans
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Sprouting seeds are more nutritious than most people think, and “seeds” is also a much broader category than people think. Beyond even chia and sunflower and such, this book bids us remember that onions do not just appear on supermarket shelves fully formed (to give just one example of many); most plants come from seeds and of those, most can be usefully sprouted.
The author, most well-known for his tech companies, here is selling us a very low-tech health kick with very little profit to be found except for our health. By sprouting seeds of many kinds at home, we can enjoy powerful superfoods that are not only better than, but also cheaper than, most supplements.
Nor are the benefits of sprouting things marginal; we’re not talking about a 1–10% increase in bioavailable so much as what’s often a 100–1000% increase.
After explaining the science and giving a primer on sprouting things for oneself, there is a wide selection of recipes, but the biggest benefit of the book is in just getting the reader up-and-running with at-home sprouting.
Bottom line: if you like the idea of letting food be your medicine and even like the idea of essentially growing your own food with zero gardening skills, then this is an excellent book for you.
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The Power of When – by Dr. Michael Breus
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There’s a lot more to one’s circadian rhythm than just when one wakes and sleeps. This book goes into that quite deeply!
For example, those items in the subtitle? You could do them all at the same time, but it probably wouldn’t be optimal (although honestly, that does sound like quite a good life!). Rather, there are distinct times of day that we’re going to be better at certain things, and there are distinct times of day when certain things are going to be better for us.
Of course, some items are not so simple as a one-size fits all, so Dr. Breus outlines for us how to figure out our own chronotype (within four main schemas), and how to make that work for us as well as possible.
They style is easy-reading pop-science, with frequent summaries, bullet-points, quizzes, and so forth, making it easy to understand, learn, and apply.
Bottom line: if you feel like your sleep could use a do-over, then this book can help you get it into order—and the rest of your daily activities too!
Click here to check out The Power of When, and optimize your health!
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The Age-Proof Brain – by Dr. Marc Milstein
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Biological aging is not truly just one thing, but rather the amalgam of many things intersecting—and most of them are modifiable. The cells of your body neither know nor care how many times you have flown around the sun; they just respond to the stimuli they’re given.
Which is what fuels this book. The idea is to have a brain that is less-assailed by the things that would make it age, and more rejuvenated by the things that can make it biologically younger.
Dr. Milstein doesn’t neglect the rest of the body, and indeed notes the brain’s connections with the immune system, the heart, the gut, and more. But everything in this book is done with the brain in mind and its good health as the top priority outcome of all the things he advises.
On which note, yes, there is plenty of practical, implementable advice here. For a book that is consistently full of study paper citations, he does take care to make everything useful to the reader, and makes everything as easy as possible for the layperson along the way.
Bottom line: if you would like your brain to age less, this is an excellent, very evidence-based, guidebook.
Click here to check out The Age-Proof Brain, and age-proof your brain!
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