Goat Milk Greek Yogurt vs Almond Milk Greek Yogurt – Which is Healthier?

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Our Verdict

When comparing goat milk yogurt to almond milk yogurt, we picked the almond milk yogurt.

Why?

Surprised? Honestly, we were too!

Much as we love almonds, we were fully expecting to write about how they’re very close in nutritional value, but the dairy yogurt has more probiotics, but no, as it turns out when we looked into them, they’re quite comparable in that regard.

It’s easy to assume “goat milk yogurt is more natural and therefore healthier”, but in both cases, it was a case of taking a fermentable milk, and fermenting it (an ancient process). “But almond milk is a newfangled thing”, well, new-ish…

So what was the deciding factor?

In this case, the almond milk yogurt has about twice the protein per (same size) serving, compared to the goat milk; all the other macros are about the same, and the micronutrients are similar. Like many plant-based milks and yogurts, this one is fortified with calcium and vitamin D, so that wasn’t an issue either.

In short: the only meaningful difference was the protein, and the almond came out on top.

However!

The almond came out on top only because it is strained; this can be done (or not) with any kind of yogurt, be it from an animal or a plant. 

In other words: if it had been different brands, the goat milk yogurt could have come out on top!

The take-away idea here is: always read labels, because as you’ve just seen, even we can get surprised sometimes!

seriously if you only remember one thing from this today, make it the above

Other thing worth mentioning: yogurts, and dairy products in general, are often made with common allergens (e.g. dairy, nuts, soy, etc). So if you are allergic or intolerant, obviously don’t choose the one to which you are allergic or intolerant.

That said… If you are lactose-intolerant, but not allergic, goat’s milk does have less lactose than cow’s milk. But of course, you know your limits better than we can in this regard.

Want to try some?

Amazon is not coming up with the goods for this one (or anything even similar, at time of writing), so we recommend trying your local supermarket (and reading labels, because products vary widely!)

What you’re looking for (be it animal- or plant-based):

  • Live culture probiotic bacteria
  • No added sugar
  • Minimal additives in general
  • Lastly, check out the amounts for protein, calcium, vitamin D, etc.

Enjoy!

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  • Practical Programming for Strength Training – by Mark Rippetoe & Andy Baker

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    Strength training is an important part of overall health maintenance, but it can be hard to find a good guide to progressive strength improvement that isn’t a bodybuilding book.

    This one gives a ground-upwards approach, explaining small details to even quite basic things, before taking the reader through to more advanced progressions, and how to get the most strength-building out of each exercise over time.

    As such, this is a good book for anyone of any level from beginner to quite experienced, and you can hop in at any point since there are always catch-up summaries and/or reiterations of the previous concepts that we’re now building on from.

    The authors do also talk nutrition, hormones, and so forth, but most of it is about the exercises and the progressions thereof.

    There is a slightly patronizing chapter towards the end, about “special populations”, for example offering “novice and intermediate training for women”, but it doesn’t take away from the majority of the book, as the exercises don’t care about your gender. Muscles are muscles, and we all start from wherever we are. Yes, testosterone boosts muscle mass, but let’s face it, there are a lot of women in the world who are stronger than a lot of men.

    One thing to bear in mind is that a lot of this is barbell training, so you will need a barbell (or access to one at a gym). If purely bodyweight training is your preference, or perhaps some other form of weightlifting (e.g. kettlebells or such) then this isn’t the book for that.

    Bottom line: if strength training is your focus and you like barbells, then this is a great book to take you quite a way along that road.

    Click here to check out Practical Programming For Strength Training, and get stronger!

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  • PCOS Repair Protocol – by Tamika Woods

    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.

    PCOS (Polycystic Ovary Syndrome) affects about 1 in 5 women, and the general position of the medical establishment is “Oh dear, how sad; never mind”.

    …which leaves a lot of people suffering with symptoms with little to no help.

    This book looks to address that, and while it doesn’t claim to cure PCOS, it offers a system for managing (including: reducing) the symptoms. The author, a clinical nutritionist by academic background, tackles this in large part via being mindful about what one eats, in the context of the gut and endocrine system specifically.

    It’s not just “have a gut healthy diet and eat foods with these nutrients”, though (although yes: also that). Rather, the author walks us through in-depth quizzes and lab testing advice, to advise the reader on how to understand the root cause of your PCOS symptoms, and then address each of those with an individualized management plan.

    The style is on the low-end of pop-science, notwithstanding the clinically-informed content. For those who like a very chatty informal approach, you’ll find this one perfect. For those who don’t, well, you won’t find this one perfect, but you will most likely find it informative all the same.

    Bottom line: if you or someone you care about (do you know 5 women?) has PCOS, the information in here could make a difference.

    Click here to check out PCOS Repair Protocol, and suffer less!

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  • Gut Health for Women – by Aurora Bloom

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    First things first: though the title says “For Women”, almost all of it applies to men too—and the things that don’t apply, don’t cause a problem. So if you’re cooking for your family that contains one or more men, this is still great.

    Bloom gives us a good, simple, practical introduction to gut health. Her overview also covers gut-related ailments beyond the obvious “tummy hurts”. On which note:

    A very valuable section of this book covers dealing with any stomach-upsets that do occur… without harming your trillions of tiny friends (friendly gut microbiota). This alone can make a big difference!

    The book does of course also cover the things you’d most expect: things to eat or avoid. But it goes beyond that, looking at optimizing and maintaining your gut health. It’s not just dietary advice here, because the gut affects—and is affected by—other lifestyle factors too. Ranges from mindful eating, to a synchronous sleep schedule, to what kinds of exercise are best to keep your gut ticking over nicely.

    There’s also a two-week meal plan, and an extensive appendix of resources, not to mention a lengthy bibliography for sourcing health claims (and suggesting further reading).

    In short, a fine and well-written guide to optimizing your gut health and enjoying the benefits.

    Get your copy of Gut Health For Women from Amazon today!

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Related Posts

  • Coconut Milk vs Soy Milk – Which is Healthier?
  • Forget Ringing the Button for the Nurse. Patients Now Stay Connected by Wearing One.

    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.

    HOUSTON — Patients admitted to Houston Methodist Hospital get a monitoring device about the size of a half-dollar affixed to their chest — and an unwitting role in the expanding use of artificial intelligence in health care.

    The slender, battery-powered gadget, called a BioButton, records vital signs including heart and breathing rates, then wirelessly sends the readings to nurses sitting in a 24-hour control room elsewhere in the hospital or in their homes. The device’s software uses AI to analyze the voluminous data and detect signs a patient’s condition is deteriorating.

    Hospital officials say the BioButton has improved care and reduced the workload of bedside nurses since its rollout last year.

    “Because we catch things earlier, patients are doing better, as we don’t have to wait for the bedside team to notice if something is going wrong,” said Sarah Pletcher, system vice president at Houston Methodist.

    But some nurses fear the technology could wind up replacing them rather than supporting them — and harming patients. Houston Methodist, one of dozens of U.S. hospitals to employ the device, is the first to use the BioButton to monitor all patients except those in intensive care, Pletcher said.

    “The hype around a lot of these devices is they provide care at scale for less labor costs,” said Michelle Mahon, a registered nurse and an assistant director of National Nurses United, the profession’s largest U.S. union. “This is a trend that we find disturbing,” she said.

    The rollout of BioButton is among the latest examples of hospitals deploying technology to improve efficiency and address a decades-old nursing shortage. But that transition has raised its own concerns, including about the device’s use of AI; polls show the public is wary of health providers relying on it for patient care.

    In December 2022 the FDA cleared the BioButton for use in adult patients who are not in critical care. It is one of many AI tools now used by hospitals for tasks like reading diagnostic imaging results.

    In 2023, President Joe Biden directed the Department of Health and Human Services to develop a plan to regulate AI in hospitals, including by collecting reports of patients harmed by its use.

    The leader of BioIntelliSense, which developed the BioButton, said its device is a huge advance compared with nurses walking into a room every few hours to measure vital signs. “With AI, you now move from ‘I wonder why this patient crashed’ to ‘I can see this crash coming before it happens and intervene appropriately,’” said James Mault, CEO of the Golden, Colorado-based company.

    The BioButton stays on the skin with an adhesive, is waterproof, and has up to a 30-day battery life. The company says the device — which allows providers to quickly notice deteriorating health by recording more than 1,000 measurements a day per patient — has been used on more than 80,000 hospital patients nationwide in the past year.

    Hospitals pay BioIntelliSense an annual subscription fee for the devices and software.

    Houston Methodist officials would not reveal how much the hospital pays for the technology, though Pletcher said it equates to less than a cup of coffee a day per patient.

    For a hospital system that treats thousands of patients at a time — Houston Methodist has 2,653 non-ICU beds at its eight Houston-area hospitals — such an investment could still translate to millions of dollars a year.

    Hospital officials say they have not made any changes in nurse staffing and have no plans to because of implementing the BioButton.

    Inside the hospital’s control center for virtual monitoring on a recent morning, about 15 nurses and technicians dressed in scrubs sat in front of large monitors showing the health status of hundreds of patients they were assigned to monitor.

    A red checkmark next to a patient’s name signaled the AI software had found readings trending outside normal. Staff members could click into a patient’s medical record, showing patients’ vital signs over time and other medical history. These virtual nurses, if you will, could contact nurses on the floor by phone or email, or even dial directly into the patient’s room via video call.

    Nutanben Gandhi, a technician who was watching 446 patients on her monitor that morning, said that when she gets an alert, she looks at the patient’s health record to see if the anomaly can be easily explained by something in the patient’s condition or if she needs to contact nurses on the patient’s floor.

    Oftentimes an alert can be easily dismissed. But identifying signs of deteriorating health can be tough, said Steve Klahn, Houston Methodist’s clinical director of virtual medicine.

    “We are looking for a needle in a haystack,” he said.

    Donald Eustes, 65, was admitted to Houston Methodist in March for prostate cancer treatment and has since been treated for a stroke. He is happy to wear the BioButton.

    “You never know what can happen here, and having an extra set of eyes looking at you is a good thing,” he said from his hospital bed. After being told the device uses AI, the Montgomery, Texas, man said he has no problem with its helping his clinical team. “This sounds like a good use of artificial intelligence.”

    Patients and nurses alike benefit from remote monitoring like the BioButton, said Pletcher of Houston Methodist.

    The hospital has placed small cameras and microphones inside all patient rooms enabling nurses outside to communicate with patients and perform tasks such as helping with patient admissions and discharge instructions. Patients can include family members on the remote calls with nurses or a doctor, she said.

    Virtual technology frees up on-duty nurses to provide more hands-on help, such as starting an intravenous line, Pletcher said. With the BioButton, nurses can wait to take routine vital signs every eight hours instead of every four, she said.

    Pletcher said the device reduces nurses’ stress in monitoring patients and allows some to work more flexible hours because virtual care can be done from home rather than coming to the hospital. Ultimately it helps retain nurses, not drive them away, she said.

    Sheeba Roy, a nurse manager at Houston Methodist, said some members of the nursing staff were nervous about relying on the device and not checking patients’ vital signs as often themselves. But testing has shown the device provides accurate information.

    “After we implemented it, the staff loves it,” Roy said.

    Serena Bumpus, chief executive officer of the Texas Nurses Association, said her concern with any technology is that it can be more burdensome on nurses and take away time with patients.

    “We have to be hypervigilant in ensuring that we are not leaning on this to replace the ability of nurses to critically think and assess patients and validate what this device is telling us is true,” Bumpus said.

    Houston Methodist this year plans to send the BioButton home with patients so the hospital can better track their progress in the weeks after discharge, measuring the quality of their sleep and checking their gait.

    “We are not going to need less nurses in health care, but we have limited resources and we have to use those as thoughtfully as we can,” Pletcher said. “Looking at projected demand and seeing the supply we have coming, we will not have enough to meet demand, so anything we can do to give time back to nurses is a good thing.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • How can I stop using food to cope with negative emotions?

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    Have you ever noticed changes in your eating habits when you are sad, bored or anxious?

    Many people report eating either more, or less, as a way of helping them to cope when they experience difficult emotions.

    Although this is a very normal response, it can take the pleasure out of eating, and can become distressing and bring about other feelings of shame and self-criticism.

    Adding to the complexity of it all, we live in a world where diet culture is unavoidable, and our relationship to eating, food and body image can become complicated and confusing.

    Drazen Zigic/Shutterstock

    Emotional eating is common

    “Emotional eating” refers to the eating behaviours (typically eating more) that occur in response to difficult emotions.

    Research shows around 20% of people regularly engage in emotional eating, with a higher prevalence among adolescents and women. In a study of more than 1,500 adolescents, 34% engaged in emotional eating while sad and 40% did so while anxious.

    Foods consumed are often fast-foods and other energy-dense, nutrient-poor convenience foods.

    Stress, strong emotions and depression

    For some people, emotional eating was simply a habit formed earlier in life that has persisted over time.

    But other factors might also contribute to the likelihood of emotional eating. The physiological effects of stress and strong emotions, for example, can influence hormones such as cortisol, insulin and glucose, which can also increase appetite.

    Increased impulsivity (behaving before thinking things through), vulnerability to depression, a tendency to ruminate and difficulties regulating emotions also increase the likelihood of emotional eating.

    Man stands in kitchenette
    Depression increases the likelihood of emotional eating. TommyStockProject/Shutterstock

    So what do you do?

    First, know that fluctuations in eating are normal. However, if you find that the way you eat in response to difficult emotions is not working for you, there are a few things you can do.

    Starting with small things that are achievable but can have a huge impact, such as prioritising getting enough sleep and eating regularly.

    Then, you can start to think about how you handle your emotions and hunger cues.

    Expand your emotional awareness

    Often we label emotions as good or bad, and this can result in fear, avoidance, and unhelpful coping strategies such as emotional eating.

    But it’s also important to differentiate the exact emotion. This might be feeling isolated, powerless or victimised, rather than something as broad as sad.

    By noticing what the emotion is, we can bring curiosity to what it means, how we feel in our minds and bodies, and how we think and behave in response.

    Tap into your feelings of hunger and fullness

    Developing an intuitive way of eating is another helpful strategy to promote healthy eating behaviours.

    Intuitive eating means recognising, understanding and responding to internal signals of hunger and fullness. This might mean tuning in to and acknowledging physical hunger cues, responding by eating food that is nourishing and enjoyable, and identifying sensations of fullness.

    Intuitive eating encourages flexibility and thinking about the pleasure we get from food and eating. This style of eating also allows us to enjoy eating out with friends, and sample local delicacies when travelling.

    It can also reduce the psychological distress from feeling out of control with your eating habits and the associated negative body image.

    Friends eat dinner out
    Try to be flexible in thinking about the pleasure of food and eating with friends. La Famiglia/Shutterstock

    When is it time to seek help?

    For some people, the thoughts and behaviours relating to food, eating and body image can negatively impact their life.

    Having the support of friends and family, accessing online resources and, in some instances, seeing a trained professional, can be very helpful.

    There are many therapeutic interventions that work to improve aspects associated with emotional eating. These will depend on your situation, needs, stage of life and other factors, such as whether you are neurodivergent.

    The best approach is to engage with someone who can bring compassion and understanding to your personal situation, and work with you collaboratively. This work might include:

    • unpacking some of the patterns that could be underlying these emotions, thoughts and behaviours
    • helping you to discover your emotions
    • supporting you to process other experiences, such as trauma exposure
    • developing a more flexible and intuitive way of eating.

    One of the dangers that can occur in response to emotional eating is the temptation to diet, which can lead to disordered eating, and eating disorder behaviours. Indicators of a potential eating disorder can include:

    • recent rapid weight loss
    • preoccupation with weight and shape (which is usually in contrast to other people’s perceptions)
    • eating large amounts of food within a short space of time (two hours or less) and feeling a sense of loss of control
    • eating in secret
    • compensating for food eaten (with vomiting, exercise or laxatives).

    Evidence-based approaches can support people experiencing eating disorders. To find a health professional who is informed and specialises in this area, search the Butterfly Foundation’s expert database.


    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14, or the Butterfly Foundation on 1800 ED HOPE (1800 33 4673).

    Inge Gnatt, PhD Candidate, Lecturer in Psychology, Swinburne University of Technology

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

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  • Our Top 5 Spices: How Much Is Enough For Benefits?

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    A spoonful of pepper makes the… Hang on, no, that’s not right…

    We know that spices are the spice of life, and many have great health-giving qualities. But…

    1. How much is the right amount?
    2. What’s the minimum to get health benefits?
    3. What’s the maximum to avoid toxicity?

    That last one always seems like a scary question, but please bear in mind: everything is toxic at a certain dose. Oxygen, water, you-name-it.

    On the other hand, many things have a toxicity so low that one could not physically consume it sufficiently faster than the body eliminates it, to get a toxic build-up.

    Consider, for example, the €50 banknote that was nearly withdrawn from circulation because one of the dyes used in it was found to be toxic. However, the note remained in circulation after scientists patiently explained that a person would have to eat many thousands of them to get a lethal dose.

    So, let’s address these questions in reverse order:

    What’s the maximum to avoid toxicity?

    In the case of the spices we’ll look at today, the human body generally* has high tolerance for them if eaten at levels that we find comfortable eating.

    *IMPORTANT NOTE: If you have (or may have) a medical condition that may be triggered by spices, go easier on them (or if appropriate, abstain completely) after you learn about that.

    Check with your own physician if unsure, because not only are we not doctors, we’re specifically not your doctors, and cannot offer personalized health advice.

    We’re going to be talking in averages and generalizations here. Caveat consumator.

    For most people, unless you are taking the spice in such quantities that you are folding space and seeing the future, or eating them as the main constituents of your meal rather than an embellishment, you should be fine. Please don’t enter a chilli-eating contest and sue us.

    What is the minimum to get health benefits and how much should we eat?

    The science of physiology generally involves continuous rather than discrete data, so there’s not so much a hard threshold, as a point at which the benefits become significant. The usefulness of most nutrients we consume, be they macro- or micro-, will tend to have a bell curve.

    In other words, a tiny amount won’t do much, the right amount will have a good result, and usefulness will tail off after that point. To that end, we’re going to look at the “sweet spot” of peaking on the graph.

    Also note: the clinical dose is the dose of the compound, not the amount of the food that one will need to eat to get that dose. For example, food x containing compound y will not usually contain that compound at 100% rate and nothing else. We mention this so that you’re not surprised when we say “the recommended dose is 5mg of compound, so take a teaspoon of this spice”, for example.

    Further note: we only have so much room here, so we’re going to list only the top benefits, and not delve into the science of them. You can see the related main features for more details, though!

    The “big 5” health-giving spices, with their relevant active compound:

    • Black pepper (piperine)
    • Hot pepper* (capsaicin)
    • Garlic (allicin)
    • Ginger (gingerol)
    • Turmeric (curcumin**)

    *Cayenne pepper is very high in capsaicin; chilli peppers are also great

    **not the same thing as cumin, which is a completely different plant. Cumin does have some health benefits of its own, but not in the same league as the spices above, and there’s only so much we have room to cover today.

    Black pepper

    • Benefits: antioxidant, anti-cancer, boosts bioavailability of other nutrients, aids digestion
    • Dosage: 5–20mg for benefits
    • Suggestion: ½ teaspoon of black pepper is sufficient for benefits. However, this writer’s kitchen dictum in this case is “if you can’t see the black pepper in/on the food, add more”—but that’s more about taste!
    • Related main feature: Black Pepper’s Anti-Cancer Arsenal (And More)

    Hot Pepper

    Garlic

    • Benefits: heart health, blood sugar balancing, anti-cancer
    • Dosage: 4–8µg for benefits
    • Suggestion: 1–2 cloves daily is generally good. However, cooking reduces allicin content (and so does oxidation after cutting/crushing), so you may want to adjust accordingly if doing those things.
    • Related main feature: The Many Health Benefits Of Garlic

    Ginger

    • Benefits: anti-inflammatory, antioxidant, anti-nausea
    • Dosage: 3–4g for benefits
    • Suggestion: 1 teaspoon grated raw ginger or ½ a teaspoon powdered ginger, can be used in baking or as part of the seasoning for a stir-fry
    • Related main feature: Ginger Does A Lot More Than You Think

    Turmeric

    Closing notes

    The above five spices are very healthful for most people. Personal physiology can and will vary, so if in doubt, a) check with your doctor b) start at lowest doses and establish your tolerance (or lack thereof).

    Enjoy, and stay well!

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