Lobster vs Crab – Which is Healthier?
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Our Verdict
When comparing lobster to crab, we picked the crab.
Why?
Generally speaking, most seafood is healthy in moderation (assuming it’s well-prepared, not poisonous, and you don’t have an allergy), and for most people, these two sea creatures are indeed considered a reasonable part of a healthy balanced diet.
In terms of macros, they’re comparable in protein, and technically crab has about 2x the fat, but in both cases it’s next to nothing, so 2x almost nothing is still almost nothing. And, if we break down the lipids profiles, crab has a sufficiently smaller percentage of saturated fat (compared to monounsaturated and polyunsaturated), that crab actually has less saturated fat than lobster. In balance, the category of macros is either a tie or a slight win for crab, depending on your personal priorities.
When it comes to vitamins, crab wins easily with more of vitamins A, B1, B2, B6, B9, B12, and C, in most cases by considerable margins (we’re talking multiples of what lobster has). Lobster, meanwhile, has more of vitamin B3 (tiny margin) and vitamin B5 (pantothenic acid, as in, the vitamin that’s in basically everything edible, and thus almost impossible to be deficient in unless literally starving).
The minerals scene is more balanced; lobster has more calcium, copper, manganese, and selenium, while crab has more iron, magnesium, phosphorus, potassium, and zinc. The margins are comparable from one creature to another, so all in all the 4:5 score means a modest win for crab.
Both of these creatures are good sources of omega-3 fatty acids, but crab is better.
Lobster and crab are both somewhat high in cholesterol, but crab is the relatively lower of the two.
In short: for most people most of the time, both are fine to enjoy in moderation, but if picking one, crab is the healthier by most metrics.
Want to learn more?
You might like to read:
Shrimp vs Caviar – Which is Healthier?
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Eggplant vs Zucchini – Which is Healthier?
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Our Verdict
When comparing eggplant to zucchini, we picked the zucchini.
Why?
In terms of macros, eggplant has more carbs and fiber while zucchini has more protein; we’ll generally prioritize fiber, so call this a subjective win for eggplant in this category, though an argument could be made for a tie.
In the category of vitamins, eggplant has more of vitamins B3, B5, and E, while zucchini has more of vitamins A, B1, B2, B6, B9, C, K, and choline, scoring a win for zucchini here.
Looking at minerals, eggplant has more copper, manganese, and selenium, while zucchini has more calcium, iron, magnesium, phosphorus, potassium and zinc, meaning another win for zucchini in this round.
In terms of polyphenols, eggplant has a greater variety of polyphenols, while zucchini has greater total mass of polyphenols, so we’re calling this one a tie.
Adding up the sections makes for an overall win for zucchini, but by all means enjoy either or both (perhaps together!); diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
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5 Ways To Make Your Smoothie Blood Sugar Friendly (Avoid the Spike!)
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At 10almonds, we are often saying “eat whole fruit; don’t drink your calories”. Whole fruit is great for blood sugars; fruit juices and many smoothies on the other hand, not so much. Especially juices, being near-completely or perhaps even completely stripped of fiber, but even smoothies have had a lot of the fiber broken down and are still a liquid, meaning they are very quickly and easily digestible, and thus their sugars (whatever carbs are in there) can just zip straight into your veins.
However, there are ways to mitigate this…
Slow it down
The theme here is “give the digestive process something else to do”; some things are more quickly and easily digestible than others, and if it’s working on breaking down some of the slower things, it’s not waving sugars straight on through; they have to wait their turn.
To that end, recommendations include:
- Full-fat Greek yogurt which provides both protein and fat, helping to slow down the absorption of sugar. Always choose unsweetened versions to avoid added sugars, though!
- Coconut milk (canned) which is low in sugar and carbs, high in fat. This helps reduce blood sugar spikes, as she found through personal experimentation too.
- Avocado which is rich in healthy fats that help stabilize blood sugar. As a bonus, it blends well into smoothies without affecting the taste much.
- Coconut oil which contains medium-chain triglycerides (MCTs) that are quickly absorbed for energy without involving glucose, promoting fat-burning and reducing blood sugar spikes.
- Collagen powder which is a protein that helps lower blood sugar spikes while also supporting muscle growth, skin, and joints.
For more on all of these, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
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International Women’s Day (and what it can mean for you, really)
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How to not just #EmbraceEquity, but actually grow it, this International Women’s Day!
It’s International Women’s Day, and there’s a lot going on beyond the hashtagging! So, what’s happening, and how could you get involved in more than a “token” way in your workplace, business, or general life?
Well, that depends on your own environment and circumstances, but for example…
A feminist policy for productivity in the food sector?
We tend to think that in this modern world, we all have equal standing when it comes to productivity, food, and health. And yet…
❝If women do 70 per cent of the work in agriculture worldwide, but the land is mainly owned by men, then we don’t have equity yet. If in Germany, only one-tenth of female farmers manage the farm on which they work on, while they also manage the household, then there is no equity yet❞
~ Lea Leimann, Germany
What to do about it, though? It turns out there’s a worldwide organization dedicated to fixing this! It’s called Slow Food.
Their mission is to make food…
- GOOD: quality, flavorsome and healthy food
- CLEAN: production that does not harm the environment
- FAIR: accessible prices for consumers and fair conditions and pay for producers
…and yes, that explicitly includes feminism-attentive food policy:
Read all about it: Slow Food women forge change in the food system
Do you work in the food system?
If so, you can have an impact. Your knee-jerk reaction might be “I don’t”, but there are a LOT of steps from farm-to-table, so, are you sure?
Story time: me, I’m a writer (you’d never have guessed, right?) and wouldn’t immediately think of myself as working “in the food system”.
But! Not long back I (a woman) was contracted by a marketing agent (a woman) to write marketing materials for a small business (owned by a woman) selling pickles and chutneys across the Australian market, based on the recipes she learned from her mother, in India. The result?
I made an impact in the food chain the other side of the planet from me, without leaving my desk.
Furthermore, the way I went about my work empowered—at the very least—myself and the end client (the lady making and selling the pickles and chutneys).
Sometimes we can’t change the world by ourselves… but we don’t have to.
If we all just nudge things in the right direction, we’ll end up with a healthier, better-fed, more productive system for all!
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Valentine’s Day & Your Heart
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We’re not talking metaphorically; this is about your “beating wet pumpy thing” as a friend of this writer once put it!
Heart to heart
A dietician calls for us to take care of our hearts this Valentine’s Day, with ideas such as:
- Teamwork makes the dream work: support your partner’s health objectives by choosing gifts or activities that align with their goals, such as opting for new running shoes instead of candy if they aim to exercise more.
- Split up… Dinner: instead of consuming large portions individually, consider sharing a decadent meal to reduce metabolic load while still enjoying the experience together.
- A moving experience: plan active dates like hiking, dancing, or taking a walk, which promote both bonding and cardiovascular health. And if you can think of other perhaps “vigorous activities” you might enjoy doing together on Valentine’s Day, then that’s great for your heart too!
- Be aware of mutual health influences: recognize that partners can impact each other’s health behaviors and risks; making healthy choices together can strengthen both the relationship and individual well-being.
- No date, no problem: if you’re single this Valentine’s Day, consider connecting with friends, of if that’s not for you, perhaps treating yourself to a “self-care day” at home.
Read in full: Celebrate Valentine’s Day with actual hearts in mind, says dietitian
Related: Only One Kind Of Relationship Promotes Longevity This Much!
Playing the hand you’re dealt
We can make many choices in life that affect our health one way or the other, but there are some things we can’t control, and that includes a family history of some disease or other. In the case of a family history of heart conditions, all is not lost, and you can still play the odds:
- Diet: rich in fiber, especially fresh fruits and vegetables, legumes, and whole grains. Go easy on sugary, salty, and/or processed foods. Yes, sugary too! Sugary foods can increase blood pressure in the same way that salt does, by forcing the same homeostatic response.
- Exercise: prioritize movement, as in those “active minutes” that your smartwatch tracks. That famous “150 minutes per week” is great; more is better.
- Sleep: get up regularly around the same time each morning, preferably early. You should get to the point whereby you wake up shortly before the time your alarm would go off, each morning.
- Avoid: smoking and alcohol. They are both terrible for heart health.
- Teamwork: work with healthcare professionals to manage your heart health; a personalized plan is best, and they are there to help.
Remember, genes predispose; they don’t predetermine:
Read in full: Expert explains how to improve heart health, even if your family has history of heart conditions
Related: The Whole Heart Solution: Halt Heart Disease Now With the Best Alternatives and Traditional Medicine
Not so sweet?
Chocolate is famously high in antioxidants, but that must be weighed against other factors, if for example you’re eating a product that, when all’s said and done and the ingredients list is read, is mostly sugar.
That can be avoided, though! If you do like chocolate, we recommend getting dark chocolate with a high percentage of cocoa; 90% is great if you can find it!
Even so, the saturated fat content means you still might want to make it a moment for intentional “mindful eating” of a square or two, before setting it aside for another day:
Read in full: Valentine’s Day and chocolate are a perfect match, but is it a healthy relationship?
Related: 10 “Healthy” Foods That Are Often Worse Than You Think
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Neurotransmitter Cheatsheet
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Which Neurotransmitter?
There are a lot of neurotransmitters that are important for good mental health (and, by way of knock-on effects, physical health).
However, when pop-science headlines refer to them as “feel-good chemicals” (yes but which one?!) or “the love molecule” (yes but which one?!) or other such vague names when referring to a specific neurotransmitter, it’s easy to get them mixed up.
So today we’re going to do a little disambiguation of some of the main mood-related neurotransmitters (there are many more, but we only have so much room), and what things we can do to help manage them.
Dopamine
This one predominantly regulates reward responses, though it’s also necessary for critical path analysis (e.g. planning), language faculties, and motor functions. It makes us feel happy, motivated, and awake.
To have more:
- eat foods that are rich in dopamine or its precursors such as tyrosine (bananas and almonds are great)
- do things that you find rewarding
Downsides: is instrumental in most addictions, and also too much can result in psychosis. For most people, that level of “too much” isn’t obtainable due to the homeostatic system, however.
See also: Rebalancing Dopamine (Without “Dopamine Fasting”)
Serotonin
This one predominantly helps regulate our circadian rhythm. It also makes us feel happy, calm, and awake.
To have more:
- get more sunlight, or if the light must be artificial, then (ideally) full-spectrum light, or (if it’s what’s available) blue light
- spend time in nature; we are hardwired to feel happy in the environments in which we evolved, which for most of human history was large open grassy expanses with occasional trees (however, for modern purposes, a park or appropriate garden will suffice).
Downsides: this is what keeps us awake at night if we had too much light before bed, and also too much serotonin can result in (potentially fatal) serotonin syndrome. Most people can’t get that much serotonin due to our homeostatic system, but some drugs can force it upon us.
See also: Seasonal Affective Disorder Strategies
Oxytocin
This one predominantly helps us connect to others on an emotional level. It also makes us feel happy, calm, and relaxed.
To have more:
- hug a loved one (or even just think about doing so, if they’re not available)
- look at pictures/videos of cute puppies, kittens, and the like—this triggers a similar response
Downsides: negligible. Socially speaking, it can cause us to drop our guard, most for most people most of the time, this is not a problem. It can also reduce sexual desire—it’s in large part responsible for the peaceful lulled state post-orgasm. It’s not responsible for the sleepiness in men though; that’s mostly prolactin.
See also: Only One Kind Of Relationship Promotes Longevity This Much!
Adrenaline
This one predominantly affects our sympathetic nervous system; it elevates heart rate, blood pressure, and other similar functions. It makes us feel alert, ready for action, and energized.
To have more:
- listen to a “power anthem” piece of music. What it is can depend on your musical tastes; whatever gets you riled up in an empowering way.
- engage in something competitive that you feel strongly about while doing it—or by the same mechanism, a solitary activity where the stakes feel high even if it’s actually quite safe (e.g. watching a thriller or a horror movie, if that’s your thing).
Downsides: its effects are not sustainable, and (in cases of chronic stress) the body will try to sustain them anyway, which has a deleterious effect. Because adrenaline and cortisol are closely linked, chronically high adrenal action will tend to mean chronically high cortisol also.
See also: Lower Your Cortisol! (Here’s Why & How)
PS: it is also called epinephrine, and chemically different but almost identical in most ways, noradrenaline or norepinephrine
Some final words
You’ll notice that in none of the “how to have more” did we mention drugs. That’s because:
- a drug-free approach is generally the best thing to try first, at the very least
- there are simply a lot of drugs to affect each one (or more), and talking about them would require talking about each drug in some detail.
However, the following may be of interest for some readers:
Antidepressants: Personalization Is Key!
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Is TikTok right? Are there health benefits to eating sea moss?
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Sea moss is the latest “superfood” wellness influencers are swearing by. They claim sea moss products – usually in gel form – have multiple health benefits. These include supporting brain and immune function, or protecting against viruses and other microbes.
But do these health claims stack up? Let’s take a look.
Plataresca/Shutterstock What is sea moss?
Sea moss is produced using a kind of seaweed – particularly red algae – that grow in various locations all around the world. Three main species are used in sea moss products:
- Chondrus crispus (known as Irish moss or carrageenan moss)
- Eucheuma cottonii (sea moss or seabird’s nest)
- Gracilaria (Irish moss or ogonori).
Some products also contain the brown algae Fucus vesiculosus (commonly known as bladderwrack, black tang, rockweed, sea grapes, bladder fucus, sea oak, cut weed, dyers fucus, red fucus or rock wrack).
Most sea moss products are sold as a gel that can be added to recipes, used in smoothies, frozen into ice cubes or eaten on its own. The products also come in capsule form or can be purchased “raw” and used to make your own gels at home.
Several kinds of red algae are used in commercially-available sea moss products. Nancy Ann Bowe/Shutterstock What’s the evidence?
Sea moss products claim a host of potential health benefits, from supporting immunity, to promoting skin health and enhancing mood and focus, among many others.
But is there any evidence supporting these claims?
Recent studies have reviewed the biological properties of the main sea moss species (Chondrus crispus, Eucheuma cottonii, Gracilaria and Fucus vesiculosus).
They suggest these species may have anti-inflammatory, antioxidant, anticancer, antidiabetic and probiotic properties.
However, the vast majority of research relating to Chondrus crispus, Gracilaria and Fucus vesiculosus – and all of the research on Eucheuma cottonii – comes from studies done in test tubes or using cell and animal models. We should not assume the health effects seen would be the same in humans.
In cell and animal studies, researchers usually administer algae in a laboratory and use specific extracts rich in bioactive compounds rather than commercially available sea moss products.
They also use very different – often relatively larger – amounts compared to what someone would typically consume when they eat sea moss products.
This means the existing studies can’t tell us about the human body’s processes when eating and digesting sea moss.
Sea moss may have similar effects in humans. But so far there is very little evidence people who consume sea moss will experience any of the claimed health benefits.
Nutritional value
Eating sea moss does not replace the need for a balanced diet, including a variety of fruits and vegetables.
Chondrus crispus, Eucheuma cottonii and Gracilaria, like many seaweeds, are rich sources of nutrients such as fatty acids, amino acids, vitamin C and minerals. These nutrients are also likely to be present in sea moss, although some may be lost during the preparation of the product (for example, soaking may reduce vitamin C content), and those that remain could be present in relatively low quantities.
There are claims that sea moss may be harmful for people with thyroid problems. This relates to the relationship between thyroid function and iodine. The algae used to make sea moss are notable sources of iodine and excess iodine intake can contribute to thyroid problems, particularly for people with pre-existing conditions. That is why these products often carry disclaimers related to iodine sensitivity or thyroid health.
Is it worth it?
So you may be wondering if it’s worth trying sea moss. Here are a few things to consider before you decide whether to start scooping sea moss into your smoothies.
A 375mL jar costs around $A25–$30 and lasts about seven to ten days, if you follow the recommended serving suggestion of two tablespoons per day. This makes it a relatively expensive source of nutrients.
Sea moss is commonly sold as a gel that can be eaten on a kitchen bench. April Sims/Shutterstock Sea moss is often hyped for containing 92 different minerals. While there may be 92 minerals present, the amount of minerals in the algae will vary depending on growing location and conditions.
The efficiency with which minerals from algae can be absorbed and used by the body also varies for different minerals. For example, sodium is absorbed well, while only about 50% of iodine is absorbed.
But sea moss has also been shown to contain lead, mercury and other heavy metals – as well as radioactive elements (such as radon) that can be harmful to humans. Seaweeds are known for their ability to accumulate minerals from their environment, regardless of whether these are beneficial or harmful for human nutrition. Remember, more doesn’t always mean better.
What else am I eating?
While you won’t get a full nutritional breakdown on the jar, it is always wise to check what other ingredients you may be eating. Sea moss products can contain a range of other ingredients, such as lime, monk fruit powder, spirulina and ginger, among many others.
These ingredients differ between brands and products, so be aware of your needs and always check.
Despite their health claims, most sea moss products also carry disclaimers indicating that the products are not intended to diagnose, treat, cure or prevent any disease.
If you have concerns about your health, always speak to a health professional for accurate and personalised medical advice.
Margaret Murray, Senior Lecturer, Nutrition, Swinburne University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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