Four Ways To Upgrade The Mediterranean Diet

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Four Ways To Upgrade The Mediterranean Diet

The Mediterranean Diet is considered by many to be the current “gold standard” of healthy eating, and with good reason. With 10,000+ studies underpinning it and counting, it has a pretty hefty weight of evidence.

(For contrast, the Ketogenic Diet for example has under 5,000 studies at time of writing, and many of those include mentioning the problems with it. That’s not to say the Keto is without its merits! It certainly can help achieve some short term goals, but that’s a topic for another day)

Wondering what the Mediterranean Diet consists of? We outlined it in a previous main feature, so here it is for your convenience 😎

To get us started today, we’ll quickly drop some links to a few of those Mediterranean Diet studies from the top:

The short version is: it glows, in a good way.

The anti-inflammatory upgrade

One thing about the traditional Mediterranean Diet is… where are the spices?!

A diet focusing on fruits and non-starchy vegetables, healthy oils and minimal refined carbs, can be boosted by adding uses of spices such as chili, turmeric, cumin, fenugreek, and coriander:

Why and How the Indo-Mediterranean Diet May Be Superior to Other Diets: The Role of Antioxidants in the Diet

The gut-healthy upgrade:

The Mediterranean Diet already gives for having a small amount of dairy, mostly in the form of cheeses, but this can be tweaked:

Mediterranean diet with extra dairy could be a gut gamechanger

The heart-healthy upgrade

The Mediterranean Diet is already highly recommended for heart health, and it offers different benefits to different parts of cardiovascular health:

The Mediterranean Diet: its definition and evaluation of a priori dietary indexes in primary cardiovascular prevention

The DASH (Dietary Approaches to Stop Hypertension) diet can boost it further, specifically in the category of, as the name suggests, lowering blood pressure.

It’s basically the Mediterranean Diet with a few tweaks. Most notably, red meat no longer features (the Mediterranean Diet allows for a small amount of red meat), and fish has gone up in the list:

Description of the DASH Eating Plan

The brain-healthy upgrade:

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet combines several elements from the above, as the name suggests. It also adds extra portions of specific brain-foods, that already exist in the above diets, but get a more substantial weighting in this one:

MIND and Mediterranean diets linked to fewer signs of Alzheimer’s brain pathology

See also: The cognitive effects of the MIND diet

Enjoy!

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  • Jackfruit vs Durian – Which is Healthier?

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    Our Verdict

    When comparing jackfruit to durian, we picked the durian.

    Why?

    Durian may look and smell like it has come directly from Hell, but there’s a lot of goodness in there!

    First, let’s talk macros: jackfruit and durian are both unusually high in protein, for fruits. That said, jackfruit does have slightly more protein—but durian has more than 2x the fiber, for only slightly more carbs, so we call this section a win for durian.

    Like most fruits, these two are an abundance source of vitamins; jackfruit has more of vitamins A and E, while durian has more of vitamins B1, B2, B3, B9, and C. Another win for durian.

    When it comes to minerals, jackfruit has more calcium, while durian has more copper, iron, manganese, phosphorus, and zinc. We don’t usually measure this one as there’s not much in most foods (unless added in artificially), but durian is also high in sulfur, specifically in “volatile sulfur compounds”, which account for some of its smell, and are—notwithstanding the alarming name—harmless. In any case, mineral content is another win for durian.

    These three things add up to one big win for durian.

    There is one thing to watch out for, though: durian inhibits aldehyde dehydrogenase, which the body uses to metabolize alcohol. So, we recommend you don’t drink-and-durian, as it can increase the risk of alcohol poisoning, and even if alcohol consumption is moderate, it’ll simply stay in your system for longer, doing more damage while it’s there. Of course, it is best to simply avoid drinking alcohol regardless, durian or no durian, but the above is good to know for those who do imbibe.

    A final word on durians: if you haven’t had it before, or had it and it was terrible, then know: much like a banana or an avocado, durian has a rather brief “ideal ripeness” phase for eating. It should be of moderate firmness; neither tough nor squishy. It should not have discolored spikes, nor should it have little holes in, nor be leaking fluid, and it should not smell of sweat and vinegar, although it should smell like sulfurous eggs, onions, and cheese. Basically, if it smells like a cheese-and-onion omelette made in Hell, it’s probably good. If it smells like something that died and then was kept warm in someone’s armpit for a day, it’s probably not. The best way to have a good first experience with a durian is to enjoy one with someone who knows and enjoys durians, as they will be able to pick one that’s right, and will know if it’s not (durian-sellers may not necessarily have your best interests at heart, and may seek to palm off over-ripe durians on people who don’t know better).

    Enjoy!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • Revealed: The Soviet Secret Recipe For Success That The CIA Admits Put The US To Shame

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    Today’s edition of 10almonds brings you a blast from the past with a modern twist: an ancient Russian peasant food that became a Soviet staple, and today, is almost unknown in the West.

    Before we get to that, let’s take a sneaky look at this declassified CIA memorandum from near the end of the Cold War:

    (Click here to see a bigger version)

    The take-away here is:

    • Americans were eating 2–3 times more meat than Soviets
    • Soviets were eating nearly double the amount of grain products and potatoes

    …and both of these statistics meant that nutritionally speaking, the Soviets were doing better.

    Americans also consumed more sugar and fats, which again, wasn’t the best dietary option.

    But was the American diet tastier? Depends on whom you ask.

    Which brings us to a literal recipe we’re going to be sharing with you today:

    It’s not well-known in the West, but in Russia, it’s a famous national comfort food, a bastion of health and nutrition, and it rose to popularity because it was not only cheap and nutritious, but also, you could eat it for days without getting sick of it. And it could be easily frozen for reheating later without losing any of its appeal—it’d still be just as good.

    In Russia there are sayings about it:

    Щи да каша — пища наша (Shchi da kasha — pishcha nasha)

    Shchi and buckwheat are what we eat

    Top tip: buckwheat makes an excellent (and naturally sweet) alternative to porridge oats if prepared the same way!

    Где щи, там и нас ищи (Gdye shchi, tam i nas ishchi)

    Where there’s shchi, us you’ll see

    Голь голью, а луковка во щах есть (Gol’ gol’yu, a lukovka vo shchakh yest’)

    I’m stark naked, but there’s shchi with onions

    There’s a very strong sentiment in Russia that really, all you need is shchi (shchi, shchi… shchi is all you need )

    But what, you may ask, is shchi?

    Our culinary cultural ambassador Nastja is here to offer her tried-and-tested recipe for…

    …Russian cabbage soup (yes, really—bear with us now, and you can thank us later)

    There are a lot of recipes for shchi (see for yourself what the Russian version of Lifehacker recommends), and we’ll be offering our favorite…

    Nastja’s Nutritious and Delicious Homemade Shchi

    Hi, Nastja here! I’m going to share with you my shchi recipe that is:

    • Cheap
    • So tasty
    • Super nutritious*
    • Vegan
    • Gluten Free

    You will also need:

    • A cabbage (I use sweetheart, but any white cabbage will do)
    • 1 cup (250g) red lentils (other kinds of lentils will work too)
    • ½ lb or so (250–300g) tomatoes (I use baby plum tomatoes, but any kind will do)
    • ½ lb or so (250–300g) mushrooms (the edible kind)
    • An onion (I use a brown onion; any kind will do)
    • Salt, pepper, rosemary, thyme, parsley, cumin
    • Marmite or similar yeast extract (do you hate it? Me too. Trust me, it’ll be fine, you’ll love it. Omit if you’re a coward.)
    • A little oil for sautéing (I use sunflower, but canola is fine, as is soy oil. Do not use olive oil or coconut oil, because the taste is too strong and the flashpoint too low)

    First, what the French call mise-en-place, the prep work:

    1. Chop the cabbage into small strips, ⅛–¼ inch x 1 inch is a good guideline, but you can’t really go wrong unless you go to extremes
    2. Chop the tomatoes. If you’re using baby plum tomatoes (or cherry tomatoes), cut them in half. If using larger tomatoes, cut them into eighths (halve them, halve the halves, then halve the quarters)
    3. Chop the mushrooms. If using button mushrooms, half them. If using larger mushrooms, quarter them.
    4. Chop the onion finely.
    5. Gather the following kitchenware: A big pan (stock pot or similar), a sauté pan (a big wok or frying pan will do), a small frying pan (here a wok will not do), and a saucepan (a rice cook will also do)

    Now, for actual cooking:

    1. Cook the red lentils until soft (I use a rice cooker, but a saucepan is fine) and set aside
    2. Sauté the cabbage, put it in the big pot (not yet on the heat!)
    3. Fry the mushrooms, put them in the big pot (still not yet on the heat!)

    When you’ve done this a few times and/or if you’re feeling confident, you can do the above simultaneously to save time

    1. Blend the lentils into the water you cooked them in, and then add to the big pot.
    2. Turn the heat on low, and if necessary, add more water to make it into a rich soup
    3. Add the seasonings to taste, except the parsley. Go easy on the cumin, be generous with the rosemary and thyme, let your heart guide you with the salt and pepper.
    4. When it comes to the yeast extract: add about one teaspoon and stir it into the pot. Even if you don’t like Marmite, it barely changes the flavour (makes it slightly richer) and adds a healthy dose of vitamin B12.

    We did not forget the tomatoes and the onion:

    1. Caramelize the onion (keep an eye on the big pot) and set it aside
    2. Fry the tomatoes and add them to the big pot

    Last but definitely not least:

    1. Serve!
    2. The caramelized onion is a garnish, so put a little on top of each bowl of shchi
    3. The parsley is also a garnish, just add a little

    Any shchi you don’t eat today will keep in the fridge for several days, or in the freezer for much longer.

    *That nutritious goodness I talked about? Check it out:

    • Lentils are high in protein and iron
    • Cabbage is high in vitamin C and calcium
    • Mushrooms are high in magnesium
    • Tomatoes are good against inflammation
    • Black pepper has a host of health benefits
    • Yeast extract contains vitamin B12

    Let us know how it went! We love to receive emails from our subscribers!

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  • Slowing the Progression of Cataracts

    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.

    Understanding Cataracts

    Cataracts are natural and impact everyone.

    That’s a bit of a daunting opening line, but as Dr. Michele Lee, a board-certified ophthalmologist, explains, cataracts naturally develop with age, and can be accelerated by factors such as trauma, certain medications, and specific eye conditions.

    We know how important your vision is to you (we’ve had great feedback about the book Vision for Life) as well as our articles on how glasses impact your eyesight and the effects of using eye drops.

    While complete prevention isn’t possible, steps such as those mentioned below can be taken to slow their progression.

    Here is an overview of the video’s first 3 takeaways. You can watch the whole video below.

    Protect Your Eyes from Sunlight

    Simply put, UV light damages lens proteins, which (significantly) contributes to cataracts. Wearing sunglasses can supposedly prevent up to 20% of cataracts caused by UV exposure.

    Moderate Alcohol Consumption

    We all, at some level, know that alcohol consumption doesn’t do us any good. Your eye health isn’t an exception to the rule; alcohol has been shown to contribute to cataract development.

    If you’re looking at reducing your alcohol use, try reading this guide on lowering, or eradicating, alcohol consumption.

    Avoid Smoking

    Smokers are 2-3 times more likely to develop cataracts. Additionally, ensure good ventilation while cooking to avoid exposure to harmful indoor smoke.

    See all 5 steps in the below video:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

    Share This Post

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  • Can We Do Fat Redistribution?
  • Longans vs Lychees – 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 longans to lychees, we picked the lychees.

    Why?

    These two fruits are more closely related than they look from the outside, both being members of the soapberry family. However, there are some differences:

    In terms of macros, longans have more protein while lychees have more carbs, and they are equal on fiber, giving longans the lower glycemic index. They’re both good, but longans nominally take the win on this one.

    When it comes to vitamins, longans have more of vitamins B1, B2, and C, while lychees have more of vitamins B3, B6, B9, E, K, and choline, making for a respectable win for lychees in this category.

    In the category of minerals, longans have more copper and potassium, while lychees have more calcium, iron, manganese phosphorus, and zinc. Thus, a win for lychees here too.

    It’s worth looking at polyphenols too—lychees have around 10x more, which is notable.

    Adding up the categories makes for an overall win for lychees, but by all means enjoy either or both! Diversity is good.

    Want to learn more?

    You might like to read:

    Replacing Sugar: Top 10 Anti-Inflammatory Sweet Foods ← longans and lychees both make the list

    Take care!

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  • Can apps and digital resources support your child with autism or ADHD?

    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.

    Neurodevelopmental conditions such as attention deficit hyperactivity disorder (ADHD) and autism affect about one in ten children. These conditions impact development, behaviour and wellbeing.

    But children with these conditions and their caregivers often can’t get the support they need. Families report difficulties accessing health-care providers and experience long wait lists to receive care.

    Digital tools, such as apps and websites, are often viewed as a solution to these gaps. With a single click or a download, families might be able to access information to support their child.

    There are lots of digital tools available, but it’s hard to know what is and isn’t useful. Our new study evaluated freely available digital resources for child neurodevelopment and mental health to understand their quality and evidence base.

    We found many resources were functional and engaging. However, resources often lacked evidence for the information provided and the claimed positive impact on children and families.

    This is a common problem in the digital resource field, where the high expectations and claims of impact from digital tools to change health care have not yet been realised.

    Fabio Principe/Shutterstock

    What type of resources?

    Our study identified 3,435 separate resources, of which 112 (43 apps and 69 websites) met our criteria for review. These resources all claimed to provide information or supports for child neurodevelopment, mental health or wellbeing.

    Resources had to be freely available, in English and have actionable information for children and families.

    The most common focus was on autism, representing 17% of all resources. Resources suggested they provided strategies to promote speech, language and social development, and to support challenging behaviours.

    Other common areas included language and communication (14%), and ADHD (10%).

    Resources had various purposes, including journalling and providing advice, scheduling support, and delivering activities and strategies for parents. Resources delivered information interactively, with some apps organising content into structured modules.

    Resources also provided options for alternative and assistive communication for people with language or communication challenges.

    Most apps were functional and accessible

    Our first question was about how engaging and accessible the information was. Resources that are hard to use aren’t used frequently, regardless of the information quality.

    We evaluated aesthetics, including whether digital tools were easy to use and navigate, stylistically consistent, with clean and appealing graphics for users.

    Most resources were rated as highly engaging, with strong accessibility and functionality.

    Girl plays on laptop
    Most apps and websites we evaluated were engaging. jamesteohart/Shutterstock

    But many lacked quality information

    We ranked resources on various features from 1 (inadequate) to 5 (excellent), with a ranking of 3 considered acceptable. These ratings looked at how credible the resource was and whether there was evidence supporting it.

    Despite their functionality, 37% of reviewed apps did not meet the minimum acceptable standards for information quality. This means many apps could not be recommended. Most websites fared better than apps.

    There also wasn’t a lot of scientific evidence to suggest using either apps or digital resources actually helped families. Studies show long-term engagement with digital tools is rare, and downloads don’t correspond to frequent usage or benefits.

    Digital tools are often viewed as a panacea to health-care gaps, but the evidence is yet to show they fill such gaps. Digital health is a fast-moving field and resources are often made available before they have been properly evaluated.

    What should you look for in digital resources?

    We found the highest quality resources were developed in collaboration with institutions, such as health, university or government groups.

    One highly rated resource was the Raising Children’s Network and the associated app, Raising Healthy Minds. These are co-developed with a university and hospital, and by people with appropriate qualifications.

    This resource provides information to support children’s overall health, development and wellbeing, with dedicated sections addressing neurodevelopmental needs and concerns.

    The Raising Children Network provides resources for child health, including neurodevelopmental needs. Raising Children Network screenshot

    Our research shows parents can assess whether digital resources are high quality by checking they are:

    • factually correct. Look for where the app or resource is getting its information. Does the author have the qualifications and training to provide the information? Are they a registered health expert who is accountable to a regulatory body (such as AHPRA, the Australian Health Practitioners Regulation Agency) for providing information that does not cause harm?
    • consistent across multiple credible sources, such as health institutions.
    • linked to supporting information. Look for reliable links to reputable institutions. Links to peer-reviewed scientific journals are often helpful as those articles will also usually describe the limitations of the research presented.
    • up-to-date. Apps should be frequently updated. For websites, dates of update are usually found on the homepage or at the bottom of individual pages.
    Man concentrates on computer, holding sheet of paper
    Check when information was last updated. fizkes/Shutterstock

    Beware of red flags

    Some things to watch out for are:

    • testimonials and anecdotes without evidence and scientific links to back the anecdotes up. If it sounds too good to be true, it probably is.
    • no information provided about conflicts of interest. Organisations gain when you click on their links or take their advice (financial, reputation and brand development). Think about what they gain when you use their information to help keep a balanced perspective.

    Remember, the app’s star rating doesn’t mean it will contain factual information from a reliable source or be helpful for you and your child.

    The role of digital tools

    Digital tools won’t usually replace a health professional, but they can support care in many different ways. They may be used to help to educate and prepare for meetings, and to collaborate with health providers.

    They may also be used to collect information about daily needs. Studies show reporting on sleep in children can be notoriously difficult, for example. But tracking sleep behaviour with actigraphy, where movement and activity patterns are measured using a wearable device, can provide information to support clinical care. With the promise of artificial intelligence, there will also be new opportunities to support daily living.

    Our findings reflect a broader problem for digital health, however. Much investment is often made in developing products to drive use, with spurious claims of health benefits.

    What’s needed is a system that prioritises the funding, implementation and evaluation of tools to demonstrate benefits for families. Only then may we realise the potential of digital tools to benefit those who use them.

    Kelsie Boulton, Senior Research Fellow in Child Neurodevelopment, Brain and Mind Centre, University of Sydney and Adam Guastella, Professor and Clinical Psychologist, Michael Crouch Chair in Child and Youth Mental Health, University of Sydney

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

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  • How Healers Heal – by Dr. Shilpi Pradhan

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    First note: the listed author here is in fact the compiler, with the authors being a collection of no fewer than 33 board-certified lifestyle medicine physicians. So, we’re not getting just a single person’s opinions/bias here!

    But what is lifestyle medicine? This book holds the six pillars of lifestyle medicine to be:

    1. Nutrition
    2. Physical activity
    3. Stress management
    4. Restorative sleep
    5. Social connections
    6. Avoidance of risky substances

    …and those things are what we read about throughout the book, both in highly educational mini-lecture form, and sometimes highly personal storytelling.

    It’s not just a “do these things” book, though yes, there’s a large part of that. It also covers wide topics, from COVID to alopecia, burnout to grief, immune disorders to mysterious chest pains (and how such mysteries are unravelled, when taken seriously).

    One of the greatest strengths of this book is that it’s very much “medicine, as it should be”, so that the reader knows how to recognize the difference.

    Bottom line: this book doesn’t fit into a very neat category, but it’s a very worthwhile book to read, and one that could help inform a decision that changes the entire path of your life or that of a loved one.

    Click here to check out How Healers Heal, and learn to recognize the healthcare you deserve!

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