Is Flour As Bad As Sugar?

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small 😎

❝Is flour as bad as sugar, and if so, is it just white flour? What about other flours like rice flour?❞

Short answer: the problem with flour is essentially the same as the problem with sugar, and by applying the knowledge of what the problem actually is, we can healthily enjoy either or both if we want to—with some important caveats.

The problem: for both of these foods (flour and sugar) the glycemic index is very high, and so is the glycemic load.

For more on what those things are and why they matter: Glycemic Index vs Glycemic Load vs Insulin Index

Now, in this case:

  • white sugar has a glycemic index of 65 and a glycemic load of 65
  • white flour has a glycemic index of 70–85, and a glycemic load of 53–65

You may be wondering: what happens, in each case if you make it brown? i.e. brown sugar and wholewheat flour?

  • brown sugar: is now brown in color; that’s it; that’s the difference (didn’t make it any healthier)
  • wholewheat flour: now has a slightly lower glycemic index, which will also lower the glycemic load (made it healthier)

For why it made it healthier in the latter case, it has to do with the fiber content, and that’s what makes all the difference.

For how, see: Which Sugars Are Healthier, And Which Are Just The Same?

This is also why, as we say, there’s no pressing need to “go against the grain” for most* people, if you do enjoy wheat-based foods, you can indeed indulge.

For more on this, see: Grains: Bread Of Life, Or Cereal Killer?

If you are going to, we’d simply recommend:

As for why we want to add those latter things into the dish, specifically in the context of eating a food with a lot of an ingredient that has a high glycemic index, is because of this:

10 Ways To Balance Blood Sugars ← see #10, “put some clothes on your carbs”

*You may be wondering: why “most” people?

And the answer is, if you have a relevant allergy, intolerance, or sensitivity, you might want to skip the wheat, or skip any grain that contains gluten specifically, for example.

See: Gluten: What’s The Truth?

However, if you don’t, then you might want to not trouble yourself in that regard; see: Why Going Gluten-Free Could Be A Bad Idea

Now, as for “what about other flours like rice flour?”, there are of course many options, but here are some things you should be aware of:

  • Rice flour has an incredibly high glycemic index (varies, but ranges up to 95), making it often about the worst choice healthwise for most people
    • …unless it is brown rice flour (which it usually isn’t), in which case it’s a more “middling” option
  • Potato flour is a little better, but still has a higher glycemic index than white flour
  • Cornflour (cornstarch) and cassava or tapioca flour are about the same as white flour, GI-wise
  • Sorghum flour isn’t much better
  • Quinoa, rye, and teff flour are all rather lower in GI, making them great options
  • Nut flours (e.g. almond) and pea flour are even lower in GI and higher in protein, but have strong flavors that might not suit all dishes, and the high fat content of most nut flours will make them unsuitable for certain kinds of baking (can’t make a light fluffy bread with almond flour that’s 50% fat, for example)

For more details and numbers, see: What is the glycemic index of different flours?

Want to make your own healthy bread?

Check out our recipes section, including:

Delicious Quinoa Avocado Bread | Healthy Homemade Flatbreads

Enjoy!

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    Dr. Amy Konvalin talks us through why it happens and what to do about it (besides just “manage stress”!): It’s about signalling Stress has a lot of effects when it comes to pain-signalling: it changes nervous system activity, increases cortisol, activates the fight-or-flight response, raises muscle tension, and can also excite inflammatory pathways, all of…

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  • The Minerals That Neutralize Viruses (While Being Harmless To Humans)

    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.

    Researchers in Estonia and Sweden (it was a joint project, with five researchers from each country) have found a way to use titanium dioxide nanoparticles to neutralize viruses, including COVID & flu.

    Titanium dioxide, yes, the common additive to foods, cosmetics, and more (in most cases, added as a non-bleaching whitening agent—simply, titanium dioxide is body-safe, white in color, and very reflective, making it a brilliant, shiny white). Also used in sunscreens, for its excellent safety profile and again, its full-spectrum reflectiveness.

    See also: Who Screens The Sunscreens?

    How it works

    Some viruses, including coronaviruses and influenza viruses, have an outer layer that’s a lipid membrane. The researchers found (by testing against multiple viruses, and by using a control of silicotungstate polyoxymethalate nanoparticles), that the ability of titanium dioxide to bind to phospholipids (and ability that the silicotungstate polyoxymethalate doesn’t have) means that the nanoparticles bind to the virus’s outer case, thus preventing it from effectively entering human cells (which it needs to do in order to infect the host, as this is how viruses replicate themselves).

    What this means, in practical terms

    While more research will be needed to know whether this can be used in the medicinal sense, it already means that a nanoparticle spray can be used to create virus-neutralizing layers on surfaces and in air filters. This alone could greatly reduce transmission in enclosed spaces such as public transport (ranging from taxis to airplanes), as well as other places where people get packed into a small space.

    If you have an air purifier at home, keep an eye out for when improved filters arrive on the market!

    See also: What’s Lurking In Your Household Air?

    Wait, you said “minerals”; are there more?

    It seems so, but we can’t truly say for sure until they’ve been tested. However, the researchers see no reason why other small metal oxides that bind strongly to phospholipids shouldn’t work exactly the same way—which would include iron oxide (yes, as in rust) and aluminum oxide (the coating that automatically forms immediately when aluminum is exposed to oxygen (aluminum is so reactive to oxygen, that it’s almost impossible to get aluminum without an oxidized surface, unless you use something else to coat it, or cut it in an oxygen-free atmosphere and keep it there).

    You can read the paper itself here:

    Molecular mechanisms behind the anti corona virus activity of small metal oxide nanoparticles

    And on a related note (different scientists, different science, similar principle, though, using mineral nanotechnology to kill microbes):

    ❝Researchers report that laboratory tests of their nanoflower-coated dressings demonstrate antibiotic, anti-inflammatory and biocompatible properties. They say these results show these tannic acid and copper(II) phosphate sprouted nanoflower bandages are promising candidates for treating infections and inflammatory conditions.❞

    Read in full: This delicate nanoflower is downright deadly to bacteria

    Want to learn more?

    Check out:

    Move over, COVID and Flu! We Have “Hybrid Viruses” To Contend With Now

    Take care!

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  • Spermine vs Alzheimer’s & Parkinson’s!

    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.

    Alzheimer’s and Parkinson’s are both neurodegenerative disorders that involve an accumulation of harmful proteins in the brain, including α-synuclein, β-amyloid (also called amyloid-β; it’s the exact same protein just written down differently), and tau protein*.

    *…which just gets written like that instead of using a Greek letter τ, probably to avoid looking like the Greek letter τ that in mathematics denotes the ratio of the circumference to the radius of a circle (so in other words, 2π).

    Back to biology

    Because of the association of those harmful proteins with the development and progression of neurodegenerative disorders, a lot of attention has been given to how to get rid of them.

    In a health brain, the glymphatic system (a portmanteau of glial cells doing the job of the lymphatic system, but in the brain, where there is no lymph) does this adequately.

    We’ve written about this previously, for example:

    How To Clean Your Brain (Glymphatic Health Primer)

    Take Care Of Your Lymphatic System To Beat Cognitive Decline ← still relevant because once the waste products have been removed from the brain, they still need to be removed further, or else they would just pile up right outside the brain, as though a city’s sanitation workers went on strike.

    On which note, because the glymphatic system is strongly affected by gravity, the brain’s ability to remove toxins is dependent on the orientation of the head. This is critical for the clearance of α-synuclein and β-amyloid proteins, amongst others, and so this has a consequence that we’ve done a main feature about before:

    • sleeping sideways is far better than sleeping on one’s back.
    • sleeping on one’s right side is better than sleeping on one’s left side.

    For more details on that, see:

    Goodnight, Glymphatic System: How Your Sleep Position Changes Dementia Risk

    Now, about spermine!

    Firstly, what is it? Spermine is a rather small polyamine (protein made of more than one amino acid) that occurs naturally in most living cells of the body that are capable of mitosis.

    Next, why is called that? Spermine was first identified in seminal fluid about 150 years ago, as it’s present in relatively high concentrations there. Aside from that, there is no particular connection with sperm, and as we say, it’s made throughout the body.

    Finally, why is there a chef’s hat on the brain in the image next to this article’s title? For this one, you can blame the lead researcher, Dr. Jinghui Lui, who explained spermine’s anti-Alzheimer’s and anti-Parkinson’s powers in the following way:

    Autophagy is more effective at handling larger protein clumps. And spermine is, so to speak, the binding agent that brings the strands together. There are only weakly attractive electrical forces between the molecules, and these organize them but do not firmly bind them together.

    The spermine is like cheese that connects the long, thin noodles without gluing them together, making them easier to digest.

    If we better understand the underlying processes, we can cook tastier and more digestible dishes, so to speak, because then we’ll know exactly which spices, in which amounts, make the sauce especially tasty.❞

    Lexical note: Autophagy = literally, “eating oneself”; it’s the name given to the cellular process of “eating” old cells, either for recycling or waste disposal, or a combination of the above.

    Now, maybe she got carried away in the last bit there about making the sauce especially tasty, but her point is that the presence of spermine causes the harmful proteins to clump in ways that make them easier for the body to eliminate.

    You might be wondering how it does that, and to use slightly more scientific words than Dr. Lui’s cooking metaphor, spermine promotes biomolecular condensation—gently drawing protein fibers together through weak electrical interactions (like how static charge makes things cling together)—so that the cell’s waste-removal system can degrade them more efficiently.

    You might next be wondering what level testing is at, and it’s currently at the level of our dear old friend C. elegans (a nematode, a kind of tiny worm, used a lot in biological research). Now, that may not sound inspiring of confidence, but C. elegans is used a lot in medical research of this kind because:

    • Despite being very small and very simple, C. elegans shares many fundamental biological pathways with humans, including those governing aging, metabolism, stress responses, autophagy, and cell death. This makes it a great choice for first-line experiments in things pertaining to those areas of biology.
    • Of particular relevance to this study, it has 302 neurons with a complete, published connectome—the only animal with a fully mapped neural wiring diagram—making it awesome for studying neurobiology and degeneration.
    • And, as a bonus, the worm’s entire body is transparent, allowing real-time imaging of cellular processes, protein aggregation (yes, exactly of the kinds we’ve been talking about today), and more (we’ll be here all day if we list the things) without invasive procedures (that would create a confounding observer bias by killing the worm and thus halting the process, or at the very least injuring the worm and thus interfering with the process).

    So that’s why Dr. Liu and her team used that.

    Of course, C. elegans is only the first step, and future experiments will need to scale things up—probably mice next, then humans. A full step-by-step progression would go something like C. elegans D. melanogaster (fruit fly) → mouse → non-human primate of some kind → human, but realistically, the only stages probably needed for this are nematode → mouse → human.

    In summary: spermine’s protein-clustering effect can now accelerate the development of new treatments for neurodegenerative diseases.

    You can read the (fascinating) paper in full, here: Spermine modulation of Alzheimer’s Tau and Parkinson’s α-synuclein: implications for biomolecular condensation and neurodegeneration

    So… Should I eat sperm?

    Well, don’t let us stop you if you feel so inclined, but no, there’s no medical reason to do so that we’re aware of, including the above.

    We hit a similar issue issue with: Spermidine For Longevity ← note that this is spermidine, not spermine; similar name and similar etymology; different molecule!

    …in which we noted:

    Does that mean that consuming semen is good for longevity?

    Aside from the health benefits of a healthy sex life… No, not really. Semen does contain spermidine as well as some important minerals, but you’d need to consume approximately 1 cup of semen to get the equivalent spermidine you’d get from 1 tbsp of edamame (young soy) beans.

    Unless your lifestyle is rather more exciting than this writer’s, it’s a lot easier to get 1 tbsp of edamame beans than 1 cup of semen.

    Learn more: Frontiers in Nutrition | Polyamines in Food

    Enjoy!

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  • The Worst Cookware Lurking In Your Kitchen (Toxicologist Explains)

    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.

    Dr. Yvonne Burkart gives us a rundown of the worst offenders, and what to use instead:

    Hot mess

    The very worst offender is non-stick cookware, the kind with materials such as Teflon. These are the most toxic, due to PFAS chemicals.

    Non-stick pans release toxic gases, leach chemicals into food, and release microplastic particles, which can accumulate in the body.

    One that a lot of people don’t think about, in that category, is the humble air-fryer, which often as not has a non-stick cooking “basket”. These she describes as highly toxic, as they combine plastic, non-stick coatings, and high heat, which can release fumes and other potentially dangerous chemicals into the air and food.

    You may be wondering: how bad is it? And the answer is, quite bad. PFAS chemicals are linked to infertility, hypertension in pregnancy, developmental issues in children, cancer, weakened immune systems, hormonal disruption, obesity, and intestinal inflammation.

    Dr. Burkart’s top picks for doing better:

    1. Pure ceramic cookware: top choice for safety, particularly brands like Xtrema, which are tested for heavy metal leaching.
    2. Carbon steel & cast iron: durable and safe; can leach iron in acidic foods (for most people, this is a plus, but some may need to be aware of it)
    3. Stainless steel: lightweight and affordable but can leach nickel and chromium in acidic foods at high temperatures. Use only if nothing better is available.

    And specifically as alternatives to air-fryers: glass convection ovens or stainless steel ovens are safer than conventional air fryers. The old “combination oven” can often be a good choice here.

    For more on all of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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  • Worried after sunscreen recalls? Here’s how to choose a safe 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.

    Most of us know sunscreen is a key way to protect areas of our skin not easily covered by clothes from excessive ultraviolet (UV) radiation.

    But it’s been a rough year for sunscreens.

    In June, testing by Choice identified 16 products on Australian shelves that don’t provide the SPF protection they claimed.

    In July, the Therapeutic Goods Administration (TGA) released a review recommending the amount of certain chemical ingredients allowed in sunscreens should be lowered.

    Since then, several other sunscreens have been recalled or are under review, either due to manufacturing defects or concerns about poor SPF cover.

    All this has left many of us feeling confused about which sunscreens are safe, effective and do what they say on the label.

    Here’s what you need to know so you can stay safe this summer.

    Kindel Media/Pexels

    The good news first

    There’s very little evidence sunscreens cause cancer and plenty of evidence they prevent skin cancer.

    This is vital in Australia, where two in three people will get skin cancer at some point in their lives.

    One randomised controlled trial in Queensland, run over four and a half years between 1992 and 1996, asked 1,621 people to either use sunscreen every day or continue their usual use (usually one or two days a week or not at all).

    It found using sunscreen every day reduced the numbers of squamous cell carcinomas by 40%, compared to the group that didn’t change their habits. Ten years after the study, the number of invasive melanomas was reduced by 73% in the daily sunscreen group.

    Significantly, this study was conducted in the 90s using SPF 16 sunscreen. Modern sunscreens are expected to routinely provide SPF 30+ or 50+ protection.

    Companies should provide the SPF levels they’re advertising. But this research shows even sub-par sunscreen (by modern standards) provides significant protection with daily use.

    Making sure SPF claims stack up

    In Australia, the TGA regulates how SPF is assessed in sunscreens, but doesn’t do the testing itself. Instead, companies perform or outsource the testing, which must be done on human skin, and provide the TGA with their results.

    But when Choice independently tested 20 Australian sunscreens, it found 16 did not meet the SPF factor on the label.

    An ABC investigation pinpointed two potential sources of the problems: a poor quality base ingredient manufactured by Wild Child Laboratories, and suspicious SPF testing data from Princeton Consumer Research, which many of the brands relied on.

    The TGA has since recommended that people stop using 21 products that contain the Wild Child base, listed here.

    What about the chemical ingredients?

    The TGA regularly reviews scientific research to make sure Australian sunscreens keep up with advances in safety and effectiveness. To be sold in Australia, sunscreens must use active ingredients from a specific list, limited at maximum concentrations.

    July’s safety review found evidence that two permitted ingredients – homosalate and oxybenzone – can cause hormone disruptions in some animals exposed to high doses for a long time. These doses were far higher than someone would be exposed to from sunscreen – even at the maximum usage – thanks to the TGA’s ingredient limits.

    Still, chemical risks are managed strictly. The amount absorbed during consistent, high-dose sunscreen use, year-round, must be less than 1% of the dose known to cause problems in animals.

    The new results suggest that absorption could go over this “margin of safety”. So the TGA has recommended the amount allowed be reduced.

    Homosalate and oxybenzone are not being banned, and you don’t need to throw out sunscreens containing these ingredients.

    But if the idea of using them makes you nervous, you can check ingredient lists and buy sunscreens without them.

    What should I look for in a sunscreen?

    When buying a sunscreen there are four non-negotiables. It must have:

    • 30+ or 50+ SPF
    • broad spectrum UV protection (filters both UVB and UVA rays)
    • water-resistant (for staying power in Australia’s sweaty climate)
    • TGA approval mark on the packaging (“AUST L” followed by a number).

    Sunscreen only works if you use it, so choose a sunscreen you like enough to actually wear.

    There are milks, gels and creams, unscented, matte, tinted and many other varieties. Since faces are often the most sensitive, many people use a specialty sunscreen for the face and a cheaper, general one for the rest of the body.

    Spray-on sunscreen is not recommended, however, because it’s too hard to apply enough.

    You need to apply more than you think

    Sunscreen works best when you apply it 20 minutes before you go into the sun, and reapply every two hours and after swimming, sport or towel drying.

    How you apply it affects how well it works. You need about one teaspoon each for:

    • your face and neck
    • back
    • chest and abdomen
    • each arm and leg.

    It’s also common to miss your ears, hands, feet and back of the neck – don’t forget these either.

    Sunscreen usually lasts two to three years stored below 30°C, so keep an eye on the use-by date and follow any instructions about shaking before use.

    If the sunscreen seems to have separated into thinner and thicker layers even after shaking, the ingredients providing SPF may not be mixed evenly throughout and might not work properly.

    But remember – sunscreen isn’t a suit of armour

    If you’re planning to be out in the sun for more than a few minutes at a time, slip on sun-protective clothing and slap on a hat. Use sunscreen to protect the areas you can’t easily cover.

    Slide on sunnies and seek shade where possible to complete your sun-protection practice for a burn-free summer.

    Katie Lee, Postdoctoral Researcher, Dermatology Research Centre, The University of Queensland

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

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  • 5 Surprising Symptoms of Hypertonic Pelvic Floor 

    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.

    You’ve doubtlessly heard about “pelvic floor problems” as being a matter of weak pelvic floor muscles.

    And while that’s certainly most common, the opposite (after a fashion) can also be a problem:

    Too much of a good thing

    The pelvic floor is normally a bowl-shaped group of muscles that contract upwards when activated and relax downwards at rest. In the “hypertonic” state, they are already contracted at rest, more like a flat plate than a bowl, similar to shoulders that sit shrugged up without the person realizing.

    The five symptoms, or rather the categories of symptoms, are:

    • bladder problems: urgency and overactive bladder, painful bladder syndrome, pain while filling or emptying, interstitial cystitis, and urinary retention where muscles can’t relax enough to fully empty the bladder.
    • bowel problems: rectal obstruction (feeling that nothing can come out), constipation, non-relaxing puborectalis muscle, and/or recurrent fissures or hemorrhoids, due to the poor muscle relaxation and resultantly reduced blood flow for healing.
    • sexual problems: painful intercourse (dyspareunia), vaginismus (muscles so tight that penetration isn’t possible), pain with tampon or similar insertion, and/or vulvodynia or vestibulodynia, characterized by pain localized to vulvar or vestibular area, rather than the vagina itself.
    • neurological problems: constant tension can compress the pudendal, iliohypogastric, and genitofemoral nerves (amongst others), leading to neuralgia and nerve pain in their distribution areas (i.e. where the nerves run to and from these parts).
    • orthopedic problems: pelvic floor muscles connect to the pelvis and core, so hypertonicity can contribute to unresolved low back pain, tailbone pain, sacroiliac joint pain, hip pain, or pubic symphysis dysfunction.

    What to do about these things? Pelvic relaxation exercises can help. Massage is usually beneficial (yes, there, and yes, that kind can also help), and assessment and treatment with a pelvic physical therapist can restore a more relaxed resting state and thus reduce the symptoms.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    To Pee Or Not To Pee ← there is, in fact, a flood of reasons not to hold

    Take care!

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  • Avocado or Papaya – Which is Healthier?

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    Our Verdict

    When comparing avocado to papaya, we picked the avocado.

    Why?

    Both are great! But…

    In terms of macros, avocado has 4x the fiber and 4x the protein as well as 56x the fat (famously healthy fats, mostly monounsaturated, including a complement of omega-3s), while papaya has slightly more carbs. An easy first-round win for avocado.

    In the category of vitamins, avocado has more of vitamins B1, B2, B3, B5, B6, B7, B9, E, and K, while papaya has more of vitamins A and C; another clear win for avocado.

    Looking at minerals, avocado has more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while papaya has more calcium and selenium; a third win in a row for avocado.

    Adding up the sections makes for a clear overall win for avocado, but by all means enjoy either or both, as diversity is good!

    Want to learn more?

    You might like:

    What Omega-3 Fatty Acids Really Do For Us

    Enjoy!

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