Natto vs Tofu – Which is Healthier?
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Our Verdict
When comparing nattō to tofu, we picked the nattō.
Why?
In other words, in the comparison of fermented soy to fermented soy, we picked the fermented soy. But the relevant difference here is that nattō is fermented whole soybeans, while tofu is fermented soy milk of which the coagulated curds are then compressed into a block—meaning that the nattō is the one that has “more food per food”.
Looking at the macros, it’s therefore no surprise that nattō has a lot more fiber to go with its higher carb count; it also has slightly more protein. You may be wondering what tofu has more of, and the answer is: water.
In terms of vitamins, nattō has more of vitamins B2, B4, B6, C, E, K, and choline, while tofu has more of vitamins A, B3, and B9. So, a 7:3 win for nattō, even before considering that that vitamin C content of nattō is 65x more than what tofu has.
When it comes to minerals, nattō has more copper, iron, magnesium, manganese, potassium, and zinc, while tofu has more calcium, phosphorus, and selenium. So, a 6:3 win for nattō, and yes, the margins of difference are comparable (being 2–3x more for most of these minerals).
In short, both of these foods are great, but nattō is better.
Want to learn more?
You might like to read:
21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!)
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Feel-Good Productivity – by Dr. Ali Abdaal
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“Rise and grind” is not a sustainable way to live. Yet for most of us, there are things we do have to do every day that we don’t necessarily do for fun. So, how to be productive with those things, and not feel like we are constantly compromising and sacrificing our time on this earth for some intrinsically trivial but extrinsically required activity that’ll be forgotten tomorrow?
And most of us do also have dreams and ambitions (and if you don’t, then what were they before life snatched them away from you?), things to work towards. So there is “carrot” for us as well as “stick”. But how to break the cycle and get more carrot and less stick, while being more productive than before?
Dr. Abdaal frames this principally in terms of neurology first, psychology next.
That when we are bored, we simply do not have the neurochemicals required to work well anyway, so addressing that first needs to be a priority. He lays out many ways of doing this, gives lots of practical tips, and brings attention to the ways it’s easy to go wrong (and how to fix those too).
The writing style isdeceptively relaxed and casual, leading the reader smoothly into understanding of each topic before moving on.
Bottom line: if you want to get more done while feeling better about it (not a tired wreck), then this is the book for you!
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How Not to Die – by Dr. Michael Greger
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Dr. Greger (of “Dr. Greger’s Daily Dozen” fame) outlines for us in cold hard facts and stats what’s most likely to be our cause of death. While this is not a cheery premise for a book, he then sets out to work back from there—what could have prevented those specific things?
Some of the advice is what you might expect: eat green things and whole grains, skip the bacon. Other advice is less well-known: get a daily dose of curcumin/turmeric, take it with black pepper. Works wonders. If you want to add in daily exercises, just lifting the book could be a start; weighing in at 678 pages, it’s an information-dense tome that’s more likely to be sifted through than read cover-to-cover.
If you’re a more cynical sort, you might note that since the book doesn’t confer immortality, but does help us avoid statistically likely causes of death, logically it significantly increases our chances of dying in a statistically unlikely way. (Ha! Your mental exercise for today will be decoding that sentence )
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80-Year-Olds Share Their Biggest Regrets
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Notwithstanding the title, some of these people are a little younger than 80, but this adds to the interest a little as we see the different regrets / learned wisdoms at different stages of later life!
If we could turn back the time…
There are dozens of life regrets / wishes / retroactive advices shared in this video; here are some highlights:
- “My regret was I had a dysfunctional family and I wish I would have learned not to take responsibility.”
- “In my 30s, when I started drinking very heavily, I wish I hadn’t done that because it escalated to drug abuse.”
- “When my parents were old ages, I was working very hard… I didn’t have time to take care of them, not even spend the time with them. That’s my biggest regret.”
- “Live life to the fullest because none of us have any assurance on how old we’re going to be when we’re going to die.”
- “If I could do it over, I would have called home more and realized what my brother was going through.”
- “Spent a lot of years being concerned about what other people thought of me.”
- “You got to be careful what you say to your children because it means a lot.”
For the rest, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
- Managing Your Mortality Without Regrets
- How To Avoid Carer Burnout (Without Dropping Care)
- Managing Sibling Relationships In Adult Life
- Family Estrangment & How To Fix It
Take care!
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How Useful Is Peppermint, Really?
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Peppermint For Digestion & Against Nausea
Peppermint is often enjoyed to aid digestion, and sometimes as a remedy for nausea, but what does the science say about these uses?
Peppermint and digestion
In short: it works! (but beware)
Most studies on peppermint and digestion, that have been conducted with humans, have been with regard to IBS, but its efficacy seems quite broad:
❝Peppermint oil is a natural product which affects physiology throughout the gastrointestinal tract, has been used successfully for several clinical disorders, and appears to have a good safety profile.❞
However, and this is important: if your digestive problem is GERD, then you may want to skip it:
❝The univariate logistic regression analysis showed the following risk factors: eating 1–2 meals per day (OR = 3.50, 95% CI: 1.75–6.98), everyday consumption of peppermint tea (OR = 2.00, 95% CI: 1.14–3.50), and eating one, big meal in the evening instead of dinner and supper (OR = 1.80, 95% CI: 1.05–3.11).
The multivariate analysis confirmed that frequent peppermint tea consumption was a risk factor (OR = 2.00, 95% CI: 1.08–3.70).❞
~ Dr. Jarosz & Dr. Taraszewska
Source: Risk factors for gastroesophageal reflux disease: the role of diet
Peppermint and nausea
Peppermint is also sometimes recommended as a nausea remedy. Does it work?
The answer is: maybe
The thing with nausea is it is a symptom with a lot of possible causes, so effectiveness of remedies may vary. But for example:
- Aromatherapy for treatment of postoperative nausea and vomiting ← no better than placebo
- The Effect of Combined Inhalation Aromatherapy with Lemon and Peppermint on Nausea and Vomiting of Pregnancy: A Double-Blind, Randomized Clinical Trial ← initially no better than placebo, then performed better on subsequent days
- The Effects of Peppermint Oil on Nausea, Vomiting and Retching in Cancer Patients Undergoing Chemotherapy: An Open Label Quasi-Randomized Controlled Pilot Study ← significant benefit immediately
Summary
Peppermint is useful against wide variety of gastrointestinal disorders, including IBS, but very definitely excluding GERD (in the case of GERD, it may make things worse)
Peppermint may help with nausea, depending on the cause.
Where can I get some?
Peppermint tea, and peppermint oil, you can probably find in your local supermarket (as well as fresh mint leaves, perhaps).
For the “heavy guns” that is peppermint essential oil, here’s an example product on Amazon for your convenience
Enjoy!
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How to Read a Book – by Mortimer J. Adler and Charles Van Doren
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Are you a cover-to-cover person, or a dip-in-and-out person?
Mortimer Adler and Charles van Doren have made a science out of getting the most from reading books.
They help you find what you’re looking for (Maybe you want to find a better understanding of PCOS… maybe you want to find the definition of “heuristics”… maybe you want to find a new business strategy… maybe you want to find a romantic escape… maybe you want to find a deeper appreciation of 19th century poetry, maybe you want to find… etc).
They then help you retain what you read, and make sure that you don’t miss a trick.
Whether you read books so often that optimizing this is of huge value for you, or so rarely that when you do, you want to make it count, this book could make a real difference to your reading experience forever after.
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The Oxygen Advantage – by Patrick McKeown
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You probably know to breathe through your nose, and use your diaphragm. What else does this book have to offer?
A lot of the book is aimed at fixing specific problems, and optimizing what can be optimized—including with tips and tricks you may not have encountered before. Yet, the offerings are not bizarre either; we don’t need to learn to breathe through our ears while drinking a glass of water upside down or anything.
Rather, such simple things as improving one’s VO₂Max by occasionally holding one’s breath while walking briskly. But, he advises specifically, this should be done by pausing the breath halfway through the exhalation (a discussion of the ensuing physiological response is forthcoming).
Little things like that are woven throughout the book, whose style is mostly anecdotal rather than hard science, yet is consistent with broad scientific consensus in any case.
Bottom line: if you’ve any reason to think your breathing might be anything less than the best it could possibly be, this book is likely to help you to tweak it to be a little better.
Click here to check out The Oxygen Advantage, and get yours!
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