Peas vs Broad Beans – 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 peas to broad beans, we picked the peas.

Why?

Both are great of course, but…

Looking at the macros to start with, peas have more protein and more fiber. The differences aren’t huge, but they are clear.

In terms of vitamins, peas have more of vitamins A, B1, B2, B3, B5, B6, B9, E, K, and choline (some with very large margins, some with small), while broad beans contain a little more vitamin C (the margin is quite narrow though).

When it comes to minerals, peas have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while broad beans have more sodium. So this category wasn’t close.

Adding up the win from each of the categories makes for a clear triple-win for peas.

Easy-peasy!

Want to learn more?

You might like to read:

Dr. Greger’s Daily Dozen

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Asparagus vs Eggplant – Which is Healthier?
  • Pneumonia: Prevention Is Better Than Cure
    Pneumonia risks surge after 65; learn prevention tactics, vaccination advice, and daily health measures to combat this stealthy killer.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Fascinating Truth About Aspartame, Cancer, & Neurotoxicity

    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.

    Is Aspartame’s Reputation Well-Deserved?

    A bar chart showing the number of people who are interested in social media and Aspartame.

    In Tuesday’s newsletter, we asked you for your health-related opinions on aspartame, and got the above-depicted, below-described, set of responses:

    • About 47% said “It is an evil carcinogenic neurotoxin”
    • 20% said “It is safe-ish, but has health risks that are worse than sugar”
    • About 19% said “It is not healthy, but better than sugar”
    • About 15% said “It’s a perfectly healthy replacement for sugar”

    But what does the science say?

    Aspartame is carcinogenic: True or False?

    False, assuming consuming it in moderation. In excess, almost anything can cause cancer (oxygen is a fine example). But for all meaningful purposes, aspartame does not appear to be carcinogenic. For example,

    ❝The results of these studies showed no evidence that these sweeteners cause cancer or other harms in people.❞

    ~ NIH | National Cancer Institute

    Source: Artificial Sweeteners and Cancer

    Plenty of studies and reviews have also confirmed this; here are some examples:

    Why then do so many people believe it causes cancer, despite all the evidence against it?

    Well, there was a small study involving giving megadoses to rats, which did increase their cancer risk. So of course, the popular press took that and ran with it.

    But those results have not been achieved outside of rats, and human studies great and small have all been overwhelmingly conclusive that moderate consumption of aspartame has no effect on cancer risk.

    Aspartame is a neurotoxin: True or False?

    False, again assuming moderate consumption. If you’re a rat being injected with a megadose, your experience may vary. But a human enjoying a diet soda, the aspartame isn’t the part that’s doing you harm, so far as we know.

    For example, the European Food Safety Agency’s scientific review panel concluded:

    ❝there is still no substantive evidence that aspartame can induce such effects❞

    ~ Dr. Atkin et al (it was a pan-European team of 21 experts in the field)

    Source: Report on the Meeting on Aspartame with National Experts

    See also,

    ❝The data from the extensive investigations into the possibility of neurotoxic effects of aspartame, in general, do not support the hypothesis that aspartame in the human diet will affect nervous system function, learning or behavior.

    The weight of existing evidence is that aspartame is safe at current levels of consumption as a nonnutritive sweetener.❞

    ~ Dr. Magnuson et al.

    Source: Aspartame: A Safety Evaluation Based on Current Use Levels, Regulations, and Toxicological and Epidemiological Studies

    and

    ❝The safety testing of aspartame has gone well beyond that required to evaluate the safety of a food additive.

    When all the research on aspartame, including evaluations in both the premarketing and postmarketing periods, is examined as a whole, it is clear that aspartame is safe, and there are no unresolved questions regarding its safety under conditions of intended use.❞

    ~ Dr. Stegink et al.

    Source: Regulatory Toxicology & Pharmacology | Aspartame: Review of Safety

    Why then do many people believe it is a neurotoxin? This one can be traced back to a chain letter hoax from about 26 years ago; you can read it here, but please be aware it is an entirely debunked hoax:

    Urban Legends | Aspartame Hoax

    Take care!

    Share This Post

  • Health Benefits Of Cranberries (But: You’d Better Watch Out)

    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.

    Health Benefits Of Cranberries (But: You’d Better Watch Out)

    Quick clarification first: today we’re going to be talking about cranberries. Not “cranberry juice drink” that is loaded with sugar, nor “cranberry jelly” or similar that is more added sugar than it is cranberry.

    We’re going to keep this short today, because “eat berries” is probably something you know already, but there are some things you should be aware of!

    The benefits

    Cranberries, even more than most berries, are full of polyphenols and flavonoids that do “those three things that usually come together”: antioxidant properties, anti-inflammatory properties, and anti-cancer properties

    Unsurprisingly, this also means they’re good for the immune system and thus quite a boon in flu season:

    Consumption of cranberry polyphenols enhances human γδ-T cell proliferation and reduces the number of symptoms associated with colds and influenza: a randomized, placebo-controlled intervention study

    They’re also good for heart health:

    The effects of cranberry on cardiovascular metabolic risk factors: a systematic review and meta-analysis

    Quick Tip: we’re giving you one study for each of these things for brevity, but if you click through on any of our PubMed study links, you’ll (almost) always see a heading “Similar articles” heading beneath it, which will (almost) always show you plenty more.

    Perhaps the most popular reason people take cranberry supplements, though, is their effectiveness at prevention of urinary tract infections:

    Cranberry-containing products for prevention of urinary tract infections in susceptible populations: a systematic review and meta-analysis of randomized controlled trials

    Indeed, their effectiveness is such that researchers have considered them a putative alternative to antibiotics, particularly in individuals with recurrent UTIs:

    Can Cranberries Contribute to Reduce the Incidence of Urinary Tract Infections? A Systematic Review with Meta-Analysis and Trial Sequential Analysis of Clinical Trials

    Is it safe?

    Cranberries are generally considered a very healthful food. However, there are two known possible exceptions:

    If you are taking warfarin, it is possible that cranberry consumption may cause additional anti-clotting effects that you don’t want.

    If you are at increased risk of kidney stones, the science is currently unclear as to whether this will help or hinder:

    Where can I get some?

    You can probably buy fresh, frozen, or dried cranberries from wherever you normally do your grocery shopping.

    However, if you prefer to take it in supplement form, then here’s an example product on Amazon

    Enjoy!

    Share This Post

  • Sunflower Seeds vs Sesame Seeds – 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 sunflower seeds to sesame seeds, we picked the sunflower.

    Why?

    In moderation, both are very healthy. We say “in moderation” because they’re both about 50% fat and such fats, while vital for life, are generally best enjoyed in small portions. Of that fat, sunflower has the slightly better fat profile; they’re both mostly poly- and monounsaturated fats, but sunflower has 10% saturated fat while sesame has 15%. Aside from fats, sunflower has slightly more protein and sesame has slightly more carbs. While sesame has slightly more fiber, because of the carb profile sunflower still has the lower glycemic index. All in all, a moderate win for sunflower in the macros category.

    You may be wondering, with all that discussion of fats, what they’re like for omega-3, and sesame seeds have more omega-3, though sunflower seeds contain it too. Still, a point in sesame’s favor here.

    When it comes to vitamins, sunflower has more of vitamins A, B1, B2, B3, B5, B6, B9, C, E, and choline, while sesame is not higher in any vitamins.

    In the category of minerals, sunflower has more phosphorus, potassium, and selenium, while sesame has more calcium, copper, iron, and zinc. This is nominally a marginal win for sesame, but it should be noted that sunflower is still very rich in copper, iron, and zinc too (but not calcium).

    Adding up the categories makes for a moderate win for sunflower seeds, but as ever, enjoy both; diversity is best!

    Want to learn more?

    You might like to read:

    Sunflower Seeds vs Pumpkin Seeds – Which is Healthier?

    Take care!

    Share This Post

Related Posts

  • Asparagus vs Eggplant – Which is Healthier?
  • Procrastination, and how to pay off the to-do list debt

    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.

    Procrastination, and how pay off the to-do list debt

    Sometimes we procrastinate because we feel overwhelmed by the mountain of things we are supposed to be doing. If you look at your to-do list and it shows 60 overdue items, it’s little wonder if you want to bury your head in the sand!

    “What difference does it make if I do one of these things now; I will still have 59 which feels as bad as having 60”

    So, treat it like you might a financial debt, and make a repayment plan. Now, instead of 60 overdue items today, you have 1/day for the next 60 days, or 2/day for the next 30 days, or 3/day for the next 20 days, etc. Obviously, you may need to work out whether some are greater temporal priorities and if so, bump those to the top of the list. But don’t sweat the minutiae; your list doesn’t have to be perfectly ordered, just broadly have more urgent things to the top and less urgent things to the bottom.

    Note: this repayment plan means having set repayment dates.

    Up front, sit down and assign each item a specific calendar date on which you will do that thing.

    This is not a deadline! It is your schedule. You’ll not try to do it sooner, and you won’t postpone it for later. You will just do that item on that date.

    A productivity app like ToDoist can help with this, but paper is fine too.

    What’s important here, psychologically, is that each day you’re looking not at 60 things and doing the top item; you’re just looking at today’s item (only!) and doing it.

    Debt Reduction/Cancellation

    Much like you might manage a financial debt, you can also look to see if any of your debts could be reduced or cancelled.

    We wrote previously about the “Getting Things Done” system. It’s a very good system if you want to do that; if not, no worries, but you might at least want to borrow this one idea….

    Sort your items into:

    Do / Defer / Delegate / Ditch

    • Do: if it can be done in under 2 minutes, do it now.
    • Defer: defer the item to a specific calendar date (per the repayment plan idea we just talked about)
    • Delegate: could this item be done by someone else? Get it off your plate if you reasonably can.
    • Ditch: sometimes, it’s ok to realize “you know what, this isn’t that important to me anymore” and scratch it from the list.

    As a last resort, consider declaring bankruptcy

    Towards the end of the dot-com boom, there was a fellow who unintentionally got his 5 minutes of viral fame for “declaring email bankruptcy”.

    Basically, he publicly declared that his email backlog had got so far out of hand that he would now not reply to emails from before the declaration.

    He pledged to keep on top of new emails only from that point onwards; a fresh start.

    We can’t comment on whether he then did, but if you need a fresh start, that can be one way to get it!

    In closing…

    Procrastination is not usually a matter of laziness, it’s usually a matter of overwhelm. Hopefully the above approach will help reframe things, and make things more manageable.

    Sometimes procrastination is a matter of perfectionism, and not starting on tasks because we worry we won’t do them well enough, and so we get stuck in a pseudo-preparation rut. If that’s the case, our previous main feature on perfectionism may help:

    Perfectionism, And How To Make Yours Work For You

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • F*ck You Chaos – by Dominika Choroszko

    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.

    We’ve all read decluttering books. Some may even have decluttering books cluttering bookshelves. This one’s a little different, though:

    Dominika Choroszko looks at assessing, decluttering, and subsequently organizing:

    • Your home
    • Your mind
    • Your finances

    In other words

    • she starts off like Marie Kondo, and…
    • phases through doing the jobs of Queer Eye’s “Fab Five”, before…
    • sitting us down with some CBT worksheets, and…
    • finally going through finances à la Martin Lewis.

    By the time we’ve read the book, it’s as though Mary Poppins has breezed through our house, head, and bank account, leaving everything “practically perfect in every way”.

    Of course, it’s on us to actually do the work, but as many of us struggle with “how” and the ever-dreaded “but where to begin”, Choroszko’s whirlwind impetus and precision guidance (many very direct practical steps to take) really grease the wheels of progress.

    In short, this could be the book that kickstarts your next big “getting everything into better order” drive, with a clear step-by-step this-then-this-then-this linear process.

    Get your copy of “F*ck You Chaos” from Amazon today!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • What is childhood dementia? And how could new research help?

    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.

    “Childhood” and “dementia” are two words we wish we didn’t have to use together. But sadly, around 1,400 Australian children and young people live with currently untreatable childhood dementia.

    Broadly speaking, childhood dementia is caused by any one of more than 100 rare genetic disorders. Although the causes differ from dementia acquired later in life, the progressive nature of the illness is the same.

    Half of infants and children diagnosed with childhood dementia will not reach their tenth birthday, and most will die before turning 18.

    Yet this devastating condition has lacked awareness, and importantly, the research attention needed to work towards treatments and a cure.

    More about the causes

    Most types of childhood dementia are caused by mutations (or mistakes) in our DNA. These mistakes lead to a range of rare genetic disorders, which in turn cause childhood dementia.

    Two-thirds of childhood dementia disorders are caused by “inborn errors of metabolism”. This means the metabolic pathways involved in the breakdown of carbohydrates, lipids, fatty acids and proteins in the body fail.

    As a result, nerve pathways fail to function, neurons (nerve cells that send messages around the body) die, and progressive cognitive decline occurs.

    A father with his son on his shoulders in a park.
    Childhood dementia is linked to rare genetic disorders. maxim ibragimov/Shutterstock

    What happens to children with childhood dementia?

    Most children initially appear unaffected. But after a period of apparently normal development, children with childhood dementia progressively lose all previously acquired skills and abilities, such as talking, walking, learning, remembering and reasoning.

    Childhood dementia also leads to significant changes in behaviour, such as aggression and hyperactivity. Severe sleep disturbance is common and vision and hearing can also be affected. Many children have seizures.

    The age when symptoms start can vary, depending partly on the particular genetic disorder causing the dementia, but the average is around two years old. The symptoms are caused by significant, progressive brain damage.

    Are there any treatments available?

    Childhood dementia treatments currently under evaluation or approved are for a very limited number of disorders, and are only available in some parts of the world. These include gene replacement, gene-modified cell therapy and protein or enzyme replacement therapy. Enzyme replacement therapy is available in Australia for one form of childhood dementia. These therapies attempt to “fix” the problems causing the disease, and have shown promising results.

    Other experimental therapies include ones that target faulty protein production or reduce inflammation in the brain.

    Research attention is lacking

    Death rates for Australian children with cancer nearly halved between 1997 and 2017 thanks to research that has enabled the development of multiple treatments. But over recent decades, nothing has changed for children with dementia.

    In 2017–2023, research for childhood cancer received over four times more funding per patient compared to funding for childhood dementia. This is despite childhood dementia causing a similar number of deaths each year as childhood cancer.

    The success for childhood cancer sufferers in recent decades demonstrates how adequately funding medical research can lead to improvements in patient outcomes.

    An old woman holds a young girl on her lap.
    Dementia is not just a disease of older people. Miljan Zivkovic/Shutterstock

    Another bottleneck for childhood dementia patients in Australia is the lack of access to clinical trials. An analysis published in March this year showed that in December 2023, only two clinical trials were recruiting patients with childhood dementia in Australia.

    Worldwide however, 54 trials were recruiting, meaning Australian patients and their families are left watching patients in other parts of the world receive potentially lifesaving treatments, with no recourse themselves.

    That said, we’ve seen a slowing in the establishment of clinical trials for childhood dementia across the world in recent years.

    In addition, we know from consultation with families that current care and support systems are not meeting the needs of children with dementia and their families.

    New research

    Recently, we were awarded new funding for our research on childhood dementia. This will help us continue and expand studies that seek to develop lifesaving treatments.

    More broadly, we need to see increased funding in Australia and around the world for research to develop and translate treatments for the broad spectrum of childhood dementia conditions.

    Dr Kristina Elvidge, head of research at the Childhood Dementia Initiative, and Megan Maack, director and CEO, contributed to this article.

    Kim Hemsley, Head, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, Flinders University; Nicholas Smith, Head, Paediatric Neurodegenerative Diseases Research Group, University of Adelaide, and Siti Mubarokah, Research Associate, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, Flinders University

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

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: