
Mung Beans vs Soybeans – Which is Healthier?
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Our Verdict
When comparing mung beans to soybeans, we picked the soy.
Why?
Mung beans are great, but honestly, it’s not close:
In terms of macros, soy has more than 2x the protein (of which, it’s also a complete protein, containing significant amounts of all essential amino acids) while mung beans have more than 2x the carbs. In their defense, mung beans also have very slightly more fiber, but the carb:fiber ratio is such that soybeans have the lower GI by far.
When it comes to vitamins, mung beans have more of vitamins A, B3, B5, and, B9, while soybeans have more of vitamins B2, B6, C, E, and K, making for a moderate win for soybeans, especially as that vitamin K is more than 7x as much as mung beans have.
In the category of minerals, soy wins even more convincingly; soybeans have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. On the other hand, mung beans have more sodium.
Adding up the sections makes for a clear overall win for soy, but by all means enjoy either or both, as diversity is good!
Want to learn more?
You might like:
Why You Can’t Skimp On Amino Acids
Enjoy!
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Breast cancer screening is ripe for change. We need to assess a woman’s risk – not just her age
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.
Australia’s BreastScreen program offers women regular mammograms (breast X-rays) based on their age. And this screening for breast cancer saves lives.
But much has changed since the program was introduced in the early 90s. Technology has developed, as has our knowledge of which groups of women might be at higher risk of breast cancer. So how we screen women for breast cancer needs to adapt.
In a recent paper, we’ve proposed a fundamental shift away from an age-based approach to a screening program that takes into account women’s risk of breast cancer.
We argue we could save more lives if screening tests and schedules were personalised based on someone’s risk.
We don’t yet know exactly how this might work in practice. We need to consult with all parties involved, including health professionals, government and women, and we need to begin Australian trials.
But here’s why we need to rethink how we screen for breast cancer in Australia.
Pablo Heimplatz/Unsplash Why does breast screening need to change?
Australia’s BreastScreen program was introduced in 1991 and offers women regular mammograms based on their age. Women aged 50–74 are targeted, but screening is available from the age of 40.
The program is key to Australia’s efforts to reduce the burden of breast cancer, providing more than a million screens each year.
Women who attend BreastScreen reduce their risk of dying from breast cancer by 49% on average.
Breast screening saves lives because it makes a big difference to find breast cancers early, before they spread to other parts of the body.
Despite this, around 75,000 Australian women are expected to die from breast cancer over the next 20 years if we continue with current approaches to breast cancer screening and management.
Who’s at high risk, and how best to target them?
International evidence confirms it is possible to identify groups of women at higher risk of breast cancer. These include:
- women with denser breasts (where there’s more glandular and fibrous tissue than fatty tissue in the breasts) are more likely to develop breast cancer, and their cancers are harder to find on standard mammograms
- women whose mother, sisters, grandmother or aunts have had breast or ovarian cancer, especially if there are multiple relatives and the cancers occurred at young ages
- women who have been found to carry genetic mutations that lead to a higher risk of breast cancer (including women with multiple moderate risk mutations, as indicated by what’s known as a polygenic risk score).
For some higher-risk women, could MRI be an option? VesnaArt/Shutterstock Women in these and other high-risk groups might warrant a different form of screening. This could include screening from a younger age, screening more frequently, and offering more sensitive tests such as digital breast tomosynthesis (a 3D version of mammography), MRI or contrast-enhanced mammography (a type of mammography that uses a dye to highlight cancerous lesions).
But we don’t yet know:
- how to best identify women at higher risk
- which screening tests should be offered, how often and to whom
- how to staff and run a risk-based screening program
- how to deliver this in a cost-effective and equitable way.
The road ahead
This is what we have been working on, for Cancer Council Australia, as part of the ROSA Breast project.
This federally funded project has estimated and compared the expected outcomes and costs for a range of screening scenarios.
For each scenario we estimated the benefits (saving lives or less intense treatment) and harms (overdiagnosis and rates of investigations in women recalled for further investigation after a screening test who are found to not have breast cancer).
Of 160 potential screening scenarios we modelled, we shortlisted 19 which produced the best outcomes for women and were the most cost effective. The shortlisted scenarios tended to involve either targeted screening technologies for higher-risk women or screening technologies other than mammography for all screened women.
For example, in our estimates, making no change to the target age range or screening intervals but offering a more sensitive screening test to the 20% of women deemed to be at highest risk would save 113 lives over ten years.
Alternatively, commencing targeted screening from age 40 and offering a more sensitive screening test annually to the 20% of women at highest risk, and three-yearly screening (of the current kind) to the 30% of women at lowest risk, would save 849 lives over ten years.
However, less frequent screening of the lower risk group was expected to lead to small increases in breast cancer deaths in that group.
How do we best assess women for their risk of breast cancer? At this stage, there’s no one answer. Tint Media/Shutterstock We also outlined 25 recommendations to put into action, and set out a five-year roadmap of how to get there. This includes:
- a large scale trial to find out what is feasible, effective and affordable in Australia
- making sure women at higher risk in different parts of Australia are offered suitable options regardless of where they live and who they see
- better data collection and reporting to support risk-based screening
- testing how we assess women for their risk of breast cancer, including whether these assessments work as intended and make sense to women from a range of backgrounds
- clinical studies of screening technologies to determine the best delivery models and associated costs
- ongoing engagement with groups including women, health professionals and government.
Breast cancer screening review out soon
Federal health minister Mark Butler said a review of the BreastScreen program would consider our recommendations. The results of this review are expected soon.
We’re not alone in calling for a move towards risk-based breast cancer screening. This is backed by national and international submissions to government, policy briefing documents and the Breast Cancer Network Australia.
We’ve provided an evidence-based roadmap towards better screening for breast cancer. Now is the time to commit to this journey.
We acknowledge Louiza Velentzis from the Daffodil Centre, and Paul Grogan and Deborah Bateson from the University of Sydney, who co-authored the paper mentioned in this article.
Carolyn Nickson, Adjunct Associate Professor, The Daffodil Centre, a joint venture between the University of Sydney and Cancer Council NSW, and Associate Professor, Melbourne School of Population and Global Health, University of Melbourne, University of Sydney; Bruce Mann, Professor of Surgery, Specialist Breast Surgeon, The University of Melbourne, and Karen Canfell, Professor & NHMRC Leadership Fellow, Sydney School of Public Health, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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What To Do If Having A Stroke Alone?
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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 😎
❝Thank you for the video about what to do if you have a heart attack alone, what about what to do if you have a stroke alone?❞
(for anyone who missed that video, here it is)
That’s a good question, especially as stroke risk is rising in the industrialized world in general, and the US in particular.
However, let’s start with the caveat that if you are having a stroke, there’s a good chance you will forget what we are about to say, what with the immediate effects it has on the brain. That said…
The general advice when it comes to looking after someone else who is experiencing a stroke, is, “don’t”.
In other words, call emergency services, and don’t do anything else, e.g:
- don’t give them anything to eat or drink
- don’t give them any medications
- don’t let them go to sleep
- don’t let them talk you out of calling emergency services
- don’t let them drive themselves to hospital
- don’t drive them to hospital yourself either*
*This is for two reasons:
- an ambulance crew has skills and resources that you don’t, and can begin treatment en-route, and also,
- not all hospitals have appropriate resources to treat stroke, so the ambulance crew will know to drive to one that does, instead of driving to a random hospital and hoping for the best
So, flipping this for if it’s you having the stroke, and you’re cognizant enough to remember this:
- do call an ambulance; stay on the line and don’t do anything else unless instructed by the emergency services.
In order to do that, of course it’s important to recognize the symptoms; you probably know these but just in case, the mnemonic is “FAST”:
- Face: is there weakness on one side of their face?
- Arms: if they raise both arms, does one drift downwards?
- Speech: if they speak, is their speech slurred or otherwise unusual?
- Time: to call emergency services
It’s great to not get caught out by surprise, so you might also want to check out:
6 Signs Of Stroke (One Month In Advance)
Take care!
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What To Say When You Talk To Your Self – by Dr. Shad Helmstetter
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.
It’s sometimes said that your brain, and by extension the rest of your body, is listening to everything you say—including, of course, what you say just in your head.
So, how can we best make use of that? Dr. Helmstetter covers a lot more than just “be nice to yourself”, and discusses how to change habits and rewire attitude, solve problems and overcome personal growth stasis, and also how to navigate the nuances of situational self-talk, while keeping to the principle that “if it isn’t simple, it won’t work”.
The style is a little more personal than one might expect; notwithstanding the title being about what to say when you talk to yourself, the pronoun “I” is the one the author uses rather more than “you”, giving many examples of how he has done things, and telling stories involving himself. This is all illustrative and helpful, so it’s not a problem, just an interesting choice that may alienate some readers.
In the category of subjective criticism, the book is quite repetitive; it seems Dr. Helmstetter goes for the P. T. Barnum approach of “tell them what you’re going to tell them, tell them, and then tell them what you’ve told them”, and repeats a few extra times to be sure. So, for those who find that repetition indeed helps learning, this book will very much fulfil that preference.
Bottom line: if you’d like to improve your self-talk to re-write your brain for the better, then this book will walk you through the processes very thoroughly indeed.
Click here to check out What To Say When You Talk To Your Self, and rewire yourself!
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What The New Cholesterol Guidelines Mean For You
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.
Sometimes, when new health guidelines come out, it’s just a case of a government saying “you should do more/less of these things you’re already doing/avoiding”.
This isn’t one of those occasions:
Knowledge is
powerhealthNew cholesterol management guidelines from the American College of Cardiology and American Heart Association have been released for the first time since 2018, and have been published in the Journal of the American College of Cardiology and Circulation.
The shortest version is: test everything, earlier and oftener
What’s mostly the same:
- Enjoying heart-healthy diet, regular physical activity, avoiding tobacco, getting good sleep, and maintaining a healthy weight remain the foundation, with 80%–90% of cardiovascular disease linked to modifiable risk factors.
- In particular, the guide still emphasizes lowering LDL cholesterol and other lipids like lipoprotein(a) to reduce risks of heart attack, stroke, heart failure, and cardiovascular disease in general.
What’s new:
- It recommends more individualized risk assessment using medical history, including conditions like rheumatoid arthritis, and life factors such as early menopause or pregnancy complications.
- It includes tailored advice for anyone who is pregnant or lactating, people over the age of 75, and people with conditions like diabetes, chronic kidney disease, HIV, or cancer.
- It recommends a one-time test for Lp(a), as elevated levels can raise heart disease risk by about 40% at 125 nmol/L and double it at 250 nmol/L.
- It also recommends monitoring C-reactive protein (CRP) levels in general, and high-sensitivity C-reactive protein (hsCRP) in particular.
- If you’re curious about this, we wrote about it here: Demystifying C-Reactive Protein (CRP)!
- It recommends more frequent coronary artery calcium scans to detect plaque and refine treatment decisions.
- It recommends earlier cholesterol screening, especially for people with a family history of cardiovascular disease or inherited condition.
- See also: Demystifying Cholesterol
- It also recommends that people with familial hypercholesterolemia should begin screening around age 9 or earlier.
- It has a new risk calculator; the PREVENT tool replaces older models, using much broader data (6.6 million people), and incorporating blood sugar and kidney health to estimate 10- and 30-year cardiovascular risk, starting from age 30.
On the topic of those cholesterol tests, you might be wondering about the targets, so…
LDL cholesterol goals are:
- <100 mg/dL for people in the “low risk” category based on other factors
- <70 mg/dL for people in the “intermediate risk” category based on other factors
- <55 mg/dL for people in the “high risk” category based on other factors
You can read the new guidelines for yourself, here: 2026 ACC/AHA/AACVPR/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Dyslipidemia: A Report of the American College of Cardiology/American Heart Association Joint Committee on Clinical Practice Guidelines
That sure is a lot of institutions that were involved in this and signed off on it, isn’t it?
If you’d like to get a head start on the tests, then check out: 6 Blood Markers That Predict Disease Years Before Symptoms Appear
And if you’d like to just directly get started on lowering your cholesterol levels, then we have you covered for that, too:
- Statins: His & Hers?
- Lower Cholesterol Naturally
- Take These To Lower Cholesterol! (Statin Alternatives)
- How To Lower Your Cholesterol By 50+ Points Without Drugs
- What Two Days Of Oats Will Do To Your Lipids
Want to learn more?
For a much deeper dive than we have room for here, you might want to consider this book we reviewed a while back:
Prevent & Reverse Heart Disease – by Dr. Caldwell Esselstyn
Take care!
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Blueberries vs Passion Fruit – 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 blueberries to passion fruit, we picked the passion fruit.
Why?
If there’s one thing this fruit is passionate about, it’s delivering nutrients:
In terms of macros, passion fruit has more than 4x the fiber, slightly more carbs, and for what it’s worth, which isn’t much because the numbers in this latter case are small, about 3x the protein (it’s the seeds). In any case, a first-round victory for passion fruit.
In the category of vitamins, blueberries have more of vitamins E and K, while passion fruit has more of vitamins B1, B2, B3, B5, B6, B7, B9, C, and choline, winning another round.
Looking at minerals next, blueberries have more zinc, while passion fruit has more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium, winning its third round in a row.
When it comes to other considerations, blueberries have more polyphenols, winning a round finally.
Adding up the sections shows a clear overall win for passion fruit, but blueberries are great too (especially for the polyphenols and vitamins E and K, of which they are a good source), so by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
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Super-Nutritious Shchi
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Today we have a recipe we’ve mentioned before, but now we have standalone recipe pages for recipes, so here we go. The dish of the day is shchi—which is Russian cabbage soup, which sounds terrible, and looks as bad as it sounds. But it tastes delicious, is an incredible comfort food, and is famous (in Russia, at least) for being something one can eat for many days in a row without getting sick of it.
It’s also got an amazing nutritional profile, with vitamins A, B, C, D, as well as lots of calcium, magnesium, and iron (amongst other minerals), and a healthy blend of carbohydrates, proteins, and fats, plus an array of anti-inflammatory phytochemicals, and of course, water.
You will need
- 1 large white cabbage, shredded
- 1 cup red lentils
- ½ lb tomatoes, cut into eighths (as in: halve them, halve the halves, and halve the quarters)
- ½ lb mushrooms sliced (or halved, if they are baby button mushrooms)
- 1 large onion, chopped finely
- 1 tbsp rosemary, dried
- 1 tbsp thyme, dried
- 1 tbsp black pepper, coarse ground
- 1 tsp cumin, ground
- 1 tsp yeast extract
- 1 tsp MSG, or 2 tsp low-sodium salt
- A little parsley for garnishing
- A little fat for cooking; this one’s a tricky and personal decision. Butter is traditional, but would make this recipe impossible to cook without going over the recommended limit for saturated fat. Avocado oil is healthy, relatively neutral in taste, and has a high smoke point for caramelizing the onions. Extra virgin olive oil is also a healthy choice, but not as neutral in flavor and does have a lower smoke point (but it’s still possible to caramelize onions in olive oil; you just need to do it a touch more slowly). Coconut oil has far too strong a taste and a low smoke point. Seed oils have rather mixed evidence for/against them, healthwise. All in all, avocado oil is a respectable choice from all angles except tradition.
Note: with regard to the seasonings, the above is a basic starting guide; feel free to add more per your preference—however, we do not recommend adding more cumin (it’ll overpower it) or more salt (there’s enough sodium in here already).
Method
(we suggest you read everything at least once before doing anything)
1) Cook the lentils until soft (a rice cooker is great for this, but a saucepan is fine); be generous with the water; we are making a soup, after all. Set them aside without draining.
2) Sauté the cabbage, and put it in a big stock pot or similar large pan (not yet on the heat)
3) Fry the mushrooms, and add them to the big pot (still not yet on the heat)
4) Use a stick blender to blend the lentils in the water you cooked them in, and then add to the big pot too.
5) Turn the heat on low, and if necessary, add more water to make it into a rich soup
6) Add the seasonings (rosemary, thyme, cumin, black pepper, yeast extract, MSG-or-salt) and stir well. Keep the temperature on low; you can just let it simmer now because the next step is going to take a while:
7) Caramelize the onion (keep an eye on the big pot, stirring occasionally) and set it aside
8) Fry the tomatoes quickly (we want them cooked, but just barely) and add them to the big pot
9) Serve! The caramelized onion is a garnish, so put a little on top of each bowl of shchi. Add a little parsley too.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- The Magic Of Mushrooms: “The Longevity Vitamin” (That’s Not A Vitamin)
- Easily Digestible Vegetarian Protein Sources
- The Bare-Bones Truth About Osteoporosis
- Some Surprising Truths About Hunger And Satiety
Take care!
Don’t Forget…
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