Feta or Parmesan – Which is Healthier?

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Our Verdict

When comparing feta to parmesan, we picked the parmesan.

Why?

It’s close! Looking at the macros, parmesan has more protein and slightly less fat. Of the fat content, parmesan also has slightly less saturated fat, but neither of them are doing great in this category. Still, a relative win for parmesan.

In the category of vitamins, feta is a veritable vitamin-B-fest with more of vitamins B1, B2, B3, B5, B6, and B9. On the other hand, parmesan has more of vitamins A, B12, and choline. By strength of numbers, this is a win for feta.

Minerals tell a different story; parmesan has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Meanwhile, feta is not higher in any minerals. A clear win for parmesan.

Both cheeses offer gut-healthy benefits (if consumed regularly in small portions), while neither are great for the heart.

On balance, we say parmesan wins the day.

Want to learn more?

You might like to read:

Feta Cheese vs Mozzarella – Which is Healthier?

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  • Gut Feelings – by Dr Will Cole

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    More and more, science is uncovering links between our gut health and the rest of our health—including our mental health! We all know “get some fiber and consider probiotics”, but what else is there that we can do?

    Quite a lot, actually. And part of it, which Dr. Cole also explores, is the fact that the gut-brain highway is a two-way street!

    The book looks a lot especially at the particular relationship between shame and eating. The shame need not initially be about eating, though it can certainly end up that way too. But any kind of shame—be it relating to one’s body, work, relationship, or anything else, can not only have a direct effect on the gut, but indirect too:

    Once our “eating our feelings” instinct kicks in, things can spiral from there, after all.

    So, Dr. Cole walks us through tackling this from both sides—nutrition and psychology. With chapters full of tips and tricks, plus a 21-day plan (not a diet plan, a habit integration plan), this book hits shame (and inflammation, incidentally) hard and leads us into much healthier habits and cycles.

    In short: if you’d like to have a better relationship with your food, improve your gut health, and/or reduce inflammation, this is definitely a book for you!

    Click here to check out Gut Feelings on Amazon today!

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  • Planning Ahead For Better Sleep

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    Sleep: 6 Dimensions And 24 Hours!

    A woman with dark hair, planning ahead for better sleep, against a white background.

    This is Dr. Lisa Matricciani, a sleep specialist from the University of South Australia, where she teaches in the School of Health Sciences.

    What does she want us to know?

    Healthy sleep begins before breakfast

    The perfect bedtime routine is all well and good, but we need to begin much earlier in the day, Dr. Matricciani advises.

    Specifically, moderate to vigorous activity early in the day plays a big part.

    Before breakfast is best, but even midday/afternoon exercise is associated with better sleep at night.

    Read more: Daytime Physical Activity is Key to Unlocking Better Sleep

    Plan your time well to sleep—but watch out!

    Dr. Matricciani’s research has also found that while it’s important to plan around getting a good night’s sleep (including planning when this will happen), allocating too much time for sleep results in more restless sleep:

    ❝Allocating more time to sleep was associated with earlier sleep onsets, later sleep offsets, less efficient and more consistent sleep patterns for both children and adults.❞

    ~ Dr. Lisa Matricciani et al.

    Read more: Time use and dimensions of healthy sleep: A cross-sectional study of Australian children and adults

    (this was very large study involving 1,168 children and 1.360 adults, mostly women)

    What counts as good sleep quality? Is it just efficiency?

    It is not! Although that’s one part of it. You may remember our previous main feature:

    The 6 Dimensions Of Sleep (And Why They Matter)

    Dr. Matricciani agrees:

    ❝Everyone knows that sleep is important. But when we think about sleep, we mainly focus on how many hours of sleep we get, when we should also be looking at our sleep experience as a whole❞

    ~ Dr. Lisa Matricciani

    Read more: Trouble sleeping? You could be at risk of type 2 diabetes

    That’s not a cheery headline, but here’s her paper about it:

    Multidimensional Sleep and Cardiometabolic Risk Factors for Type 2 Diabetes: Examining Self-Report and Objective Dimensions of Sleep

    And no, we don’t get a free pass on getting less sleep / less good quality sleep as we get older (alas):

    Why You Probably Need More Sleep

    So, time to get planning for the best sleep!

    Enjoy videos?

    Here’s how 7News Australia broke the news of Dr. Matricciani’s more recent work:

    !

    Rest well!

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  • Teriyaki Chickpea Burgers

    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.

    Burgers are often not considered the healthiest food, but they can be! Ok, so the teriyaki sauce component itself isn’t the healthiest, but the rest of this recipe is, and with all the fiber this contains, it’s a net positive healthwise, even before considering the protein, vitamins, minerals, and assorted phytonutrients.

    You will need

    • 2 cans chickpeas, drained and rinsed (or 2 cups of chickpeas, cooked drained and rinsed)
    • ¼ cup chickpea flour (also called gram flour or garbanzo bean flour)
    • ¼ cup teriyaki sauce
    • 2 tbsp almond butter (if allergic, substitute with a seed butter if available, or else just omit; do not substitute with actual butter—it will not work)
    • ½ bulb garlic, minced
    • 1 large chili, minced (your choice what kind, color, or even whether or multiply it)
    • 1 large shallot, minced
    • 1″ piece of ginger, grated
    • 2 tsp teriyaki sauce (we’re listing this separately from the ¼ cup above as that’ll be used differently)
    • 1 tsp yeast extract (even if you don’t like it; trust us, it’ll work—this writer doesn’t like it either but uses it regularly in recipes like these)
    • 1 tbsp black pepper
    • 1 tsp fennel powder
    • ½ tsp sweet cinnamon
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Extra virgin olive oil for frying

    For serving:

    • Burger buns (you can use our Delicious Quinoa Avocado Bread recipe)
    • Whatever else you want in there; we recommend mung bean sprouts, red onion, and a nice coleslaw

    Method

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

    1) Preheat the oven to 400℉ / 200℃.

    2) Roast the chickpeas spaced out on a baking tray (lined with baking paper) for about 15 minutes. Leave the oven on afterwards; we still need it.

    3) While that’s happening, heat a little oil in a skillet to a medium heat and fry the shallot, chili, garlic, and ginger, for about 2–3 minutes. You want to release the flavors, but not destroy them.

    4) Let them cool, and when the chickpeas are done, let them cool for a few minutes too, before putting them all into a food processor along with the rest of the ingredients from the main section, except the oil and the ¼ cup teriyaki sauce. Process them into a dough.

    5) Form the dough into patties; you should have enough dough for 4–6 patties depending on how big you want them.

    6) Brush them with the teriyaki sauce; turn them onto a baking tray (lined with baking paper) and brush the other side too. Be generous.

    7) Bake them for about 15 minutes, turn them (taking the opportunity to add more teriyaki sauce if it seems to merit it) and bake for another 5–10 minutes.

    8) Assemble; we recommend the order: bun, a little coleslaw, burger, red onion, more coleslaw, mung bean sprouts, bun, but follow your heart!

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Share This Post

Related Posts

  • Garden Cress vs Watercress – Which is Healthier?
  • Speedy Easy Ratatouille

    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.

    One of the biggest contributing factors to unhealthy eating? The convenience factor. To eat well, it seems, one must have at least two of the following: money, time, and skill. So today we have a health dish that’s cheap, quick, and easy!

    (You won’t need a rat in a hat to help you with this one)

    You will need

    • 3 ripe tomatoes, roughly chopped
    • 2 zucchini, halved and chopped into thick batons
    • 2 portobello mushrooms, sliced into ½” slices
    • 1 large red pepper, cut into thick chunks
    • 3 tbsp extra virgin olive oil
    • 2 tbsp finely chopped parsley
    • 2 tsp garlic paste
    • 2 tsp thyme leaves, destalked
    • 1 tsp rosemary leaves, destalked
    • 1 tsp red chili flakes
    • 1 tsp black pepper
    • Optional: 1 tsp MSG, or 1 tsp low sodium salt (the MSG is the healthier option as it contains less sodium than even low sodium salt)
    • Optional: other vegetables, chopped. Use what’s in your fridge! This is a great way to use up leftovers. Particularly good options include chopped eggplant, chopped red onion, and/or chopped carrot.

    Method

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

    1) Put the olive oil into a sauté pan and set the heat on medium. When hot but smoking, add the mushrooms and any optional vegetables (but not the others from the list yet), and fry for 5 minutes.

    Note: if you aren’t pressed for time, then you can diverge from the “speedy” part of this by cooking each of the vegetables separately before combining, which allows each to keep its flavor more distinct.

    2) Add the garlic, followed by the zucchini, red pepper, chili flakes, and thyme; stir periodically (you shouldn’t have to stir constantly) for 10 minutes.

    3) Add the tomatoes and a cup of water to the pan, along with any MSG/salt. Cover with the lid and allow to simmer for a further 10 minutes.

    4) Serve, adding the garnish.

    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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  • The Immunostimulant Superfood

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    Eat These Greens!

    Chlorella vulgaris, henceforth “chlorella”, is a simple green algae that has a lot of health benefits.

    Note: most of the studies here are for Chlorella vulgaris specifically. However, some are for other species of the Chlorella genus, of which Chlorella vulgaris is by far the most common, hence the name (vulgaris = common). The relevant phytochemical properties appear to be the same regardless.

    Superfood

    While people generally take it as a supplement rather than a food item in any kind of bulk, it is more than 50% protein and contains all 9 essential amino acids.

    As you might expect of a green superfood, it’s also full of many antioxidants, most of them carotenoids, and these pack a punch, for example against cancer:

    Antiproliferative effects of carotenoids extracted from Chlorella ellipsoidea and Chlorella vulgaris on human colon cancer cells

    It also has a lot of vitamins and minerals, and even omega-3.

    Which latter also means it helps improve lipids and is thus particularly…

    Heart healthy

    ❝Daily consumption of Chlorella supplements provided the potential of health benefits reducing serum lipid risk factors, mainly triglycerides and total cholesterol❞

    ~ Dr. Na Hee Ryu et al.

    Read more: Impact of daily Chlorella consumption on serum lipid and carotenoid profiles in mildly hypercholesterolemic adults: a double-blinded, randomized, placebo-controlled study

    Its heart-healthy benefits don’t stop at lipids though, and include blood pressure management, as in this study that found…

    ❝GABA-rich Chlorella significantly decreased high-normal blood pressure and borderline hypertension, and is a beneficial dietary supplement for prevention of the development of hypertension. ❞

    ~ Dr. Morio Shimada et al.

    Read more: Anti-hypertensive effect of gamma-aminobutyric acid (GABA)-rich Chlorella on high-normal blood pressure and borderline hypertension in placebo-controlled double blind study

    About that GABA, if you’re curious about that, check out:

    GABA Against Stress, Anxiety, & More

    May remove heavy metals

    We’re going with “may” for this one as we could only find animal studies so far (probably because most humans don’t have megadoses of heavy metals in them, which makes testing harder).

    Here’s an example animal study, though:

    Enhanced elimination of tissue methyl mercury in [Chlorella]-fed mice

    Immunostimulant

    This one’s clearer, for example in this 8-week study (with humans) that found…

    ❝Serum concentrations of interferon-γ (p<0.05) and interleukin-1β (p<0.001) significantly increased and that of interleukin-12 (p<0.1) tended to increase in the Chlorella group.

    The increments of these cytokines after the intervention were significantly bigger in the Chlorella group than those in the placebo group. In addition, NK cell activities (%) were significantly increased in Chlorella group, but not in Placebo group.

    The increments of NK cell activities (%) were also significantly bigger in the Chlorella group than the placebo group.

    Additionally, changed levels of NK cell activity were positively correlated with those of serum interleukin-1β (r=0.280, p=0.047) and interferon-γ (r=0.271, p<0.005).❞

    ~ Dr. Jung Hyun Kwak et al.

    tl;dr = it boosts numerous different kinds of immune cells

    Read more: Beneficial immunostimulatory effect of short-term Chlorella supplementation: enhancement of natural killer cell activity and early inflammatory response (randomized, double-blinded, placebo-controlled trial)

    PS, if you click though to the study, you may be momentarily alarmed by the first paragraph of the abstract that says “However, there were no direct evidences for the effect of Chlorella supplementation on immune/inflammation response in healthy humans“

    this is from the “Background” section of the abstract, so what they are saying is “before we did this study, nobody had done this yet”.

    So, be assured that the results are worthwhile and compelling.

    Is it safe?

    Based on the studies, it has a good safety profile. However, as it boosts the immune system, you may want to check with your doctor if you have an autoimmune disorder, and/or you are on immunosuppressants.

    And in general, of course always check with your doctor/pharmacist if unsure about any potential drug interactions.

    Want some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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  • ‘Free birthing’ and planned home births might sound similar but the risks are very different

    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.

    The death of premature twins in Byron Bay in an apparent “wild birth”, or free birth, last week has prompted fresh concerns about giving birth without a midwife or medical assistance.

    This follows another case from Victoria this year, where a baby was born in a critical condition following a reported free birth.

    It’s unclear how common free birthing is, as data is not collected, but there is some evidence free births increased during the COVID pandemic.

    Planned home births also became more popular during the pandemic, as women preferred to stay away from hospitals and wanted their support people with them.

    But while free births and home births might sound similar, they are a very different practice, with free births much riskier. So what’s the difference, and why might people opt for a free birth?

    What are home births?

    Planned home births involve care from midwives, who are registered experts in childbirth, in a woman’s home.

    These registered midwives work privately, or are part of around 20 publicly funded home birth programs nationally that are attached to hospitals.

    They provide care during the pregnancy, labour and birth, and in the first six weeks following the birth.

    The research shows that for women with low risk pregnancies, planned home births attended by competent midwives (with links to a responsive mainstream maternity system) are safe.

    Home births result in less intervention than hospital births and women perceive their experience more positively.

    What are free births?

    A free birth is when a woman chooses to have a baby, usually at home, without a registered health professional such as a midwife or doctor in attendance.

    Different terms such as unassisted birth or wild pregnancy or birth are also used to refer to free birth.

    The parents may hire an unregulated birth worker or doula to be a support at the birth but they do not have the training or medical equipment needed to manage emergencies.

    Women may have limited or no health care antenatally, meaning risk factors such as twins and breech presentations (the baby coming bottom first) are not detected beforehand and given the right kind of specialist care.

    Why do some people choose to free birth?

    We have been studying the reasons women and their partners choose to free birth for more than a decade. We found a previous traumatic birth and/or feeling coerced into choices that are not what the woman wants were the main drivers for avoiding mainstream maternity care.

    Australia’s childbirth intervention rates – for induction or augmentation of labour, episiotomy (cutting the tissue between the vaginal opening and the anus) and caesarean section – are comparatively high.

    One in ten women report disrespectful or abusive care in childbirth and some decide to make different choices for future births.

    Lack of options for a natural birth and birth choices such as home birth or birth centre birth also played a major role in women’s decision to free birth.

    Publicly funded home birth programs have very strict criteria around who can be accepted into the program, excluding many women.

    In other countries such as the United Kingdom, Netherlands and New Zealand, publicly funded home births are easier to access.

    Newborn baby holds their parent's finger
    It can be difficult to access home birth services in Australia.
    Ink Drop/Shutterstock

    Only around 200 midwives provide private midwifery services for home births nationally. Private midwives are yet to obtain insurance for home births, which means they are risking their livelihoods if something goes wrong and they are sued.

    The cost of a home birth with a private midwife is not covered by Medicare and only some health funds rebate some of the cost. This means women can be out of pocket A$6-8,000.

    Access to home birth is an even greater issue in rural and remote Australia.

    How to make mainstream care more inclusive

    Many women feel constrained by their birth choices in Australia. After years of research and listening to thousands of women, it’s clear more can be done to reduce the desire to free birth.

    As my co-authors and I outline in our book, Birthing Outside the System: The Canary in the Coal Mine, this can be achieved by:

    • making respectful care a reality so women aren’t traumatised and alienated by maternity care and want to engage with it
    • supporting midwifery care. Women are seeking more physiological and social ways of birthing, minimising birth interventions, and midwives are the experts in this space
    • supporting women’s access to their chosen place of birth and model of care and not limiting choice with high out-of-pocket expenses
    • providing more flexible, acceptable options for women experiencing risk factors during pregnancy and/or birth, such as having a previous caesarean birth, having twins or having a baby in breech position. Women experiencing these complications experience pressure to have a caesarean section
    • getting the framework right with policies, guidelines, education, research, regulation and professional leadership.

    Ensuring women’s rights and choices are informed and respected means they’re less likely to feel they’re left with no other option.The Conversation

    Hannah Dahlen, Professor of Midwifery, Associate Dean Research and HDR, Midwifery Discipline Leader, Western Sydney University

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

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