Pistachios vs Pine Nuts – Which is Healthier?

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Our Verdict

When comparing pistachios to pine nuts, we picked the pistachios.

Why?

First looking at the macros, pistachios have nearly 2x the protein while pine nuts have nearly 2x the fat. The fats are healthy in moderation (mostly polyunsaturated, a fair portion of monounsaturated, and a little saturated), but we’re going to value the protein content higher. Also, pistachios have approximately 2x the carbs, and/but nearly 3x the fiber. All in all, we’ll call this section a moderate win for pistachios.

When it comes to vitamins, pistachios have more of vitamins A, B1, B5, B6, B9, and C, while pine nuts have more of vitamins B2, B3, E, K, and choline. All in all, pistachios are scraping a 6:5 win here, or we could call it a tie if we want to value pine nuts’ vitamins more (due to the difference in how many foods each vitamin is found in, and thus the likelihood of having a deficiency or not).

In the category of minerals, pistachios have more calcium, copper, potassium, and selenium, while pine nuts have more iron, magnesium, manganese, and zinc. This would be a tie if we just call it 4:4, but what’s worth noting is that while both of these nuts are a good source of most of the minerals mentioned, pine nuts aren’t a very good source of calcium or selenium, so we’re going to declare this section a very marginal win for pistachios.

Adding up the moderate win, the scraped win, and the barely scraped win, all adds up to a win for pistachios. However, as you might have noticed, both are great so do enjoy both if you can!

Want to learn more?

You might like to read:

Why You Should Diversify Your Nuts

Take care!

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  • Hair-Loss Remedies, By Science

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    10almonds Gets Hairy

    Hair loss is a thing that at some point affects most men and a large minority of women. It can be a source of considerable dysphoria for both, as it’s often seen as a loss of virility/femininity respectively, and is societally stigmatized in various ways.

    Today we’re going to focus on the most common kind: androgenic alopecia, which is called “male pattern baldness” in men and “female pattern baldness” in women, despite being the same thing.

    We won’t spend a lot of time on the science of why this happens (we’re going to focus on the remedies instead), but suffice it to say that genes and hormones both play a role, with dihydrogen testosterone (DHT) being the primary villain in this case.

    We’ve talked before about the science of 5α-reductase inhibitors to block the conversion of regular testosterone* to DHT, its more potent form:

    One Man’s Saw Palmetto Is Another Woman’s Serenoa Repens…

    *We all make this to a greater or lesser degree, unless we have had our ovaries/testes removed.

    Finasteride

    Finasteride is a 5α-reductase inhibitor that performs similarly to saw palmetto, but comes in tiny pills instead of needing to take a much higher dose of supplement (5mg of finasteride is comparable in efficacy to a little over 300mg of saw palmetto).

    Does it work? Yes!

    Any drawbacks? A few:

    • It’ll take 3–6 months to start seeing effects. This is because of the hormonal life-cycle of human hairs.
    • Common side-effects include ED.
    • It is popularly labelled/prescribed as “only for men

    On that latter point: the warnings about this are severe, detailing how women must not take it, must not even touch it if it has been cut up or crushed.

    However… That’s because it can carry a big risk to our unborn fetuses. So, if we are confident we definitely don’t have one of those, it’s not actually applicable to us.

    That said, finasteride’s results in women aren’t nearly so clear-cut as in men (though also, there has been less research, largely because of the above). Here’s an interesting breakdown in more words than we have room for here:

    Finasteride for Women: Everything You Need to Know

    Spironolactone

    This one’s generally prescribed to women, not men, largely because it’s the drug sometimes popularly known as a “chemical castration” drug, which isn’t typically great marketing for men (although it can be applied topically, which will have less of an effect on the rest of the body). For women, this risk is simply not an issue.

    We’ll be brief on this one, but we’ll just drop this, so that you know it’s an option that works:

    Spironolactone is an effective and safe treatment of androgenic alopecia which can enhance the efficacy when combined with other conventional treatments such as minoxidil.

    Topical spironolactone is safer than oral administration and is suitable for both male and female patients, and is expected to become a common drug for those who do not have a good response to minoxidil❞

    Read more: The Efficacy and Safety of Oral and Topical Spironolactone in Androgenetic Alopecia Treatment: A Systematic Review

    Minoxidil

    This one is available (to men and women) without prescription. It’s applied topically, and works by shortcutting the hair’s hormonal growth cycle, to reduce the resting phase and kick it into a growth phase.

    Does it work? Yes!

    Any drawbacks? A few:

    • Whereas you’ll remember finasteride takes 3–6 months to see any effect, this one will have an effect very quickly
      • Specifically, the immediate effect is: your rate of hair loss will appear to dramatically speed up
      • This happens because when hairs are kicked into their growth phase if they were in a resting phase, the first part of that growth phase is to shed each old hair to make room for the new one
    • You’ll then need the same 3–6 months as with finasteride, to see the regrowth effects
    • If you stop using it, you will immediately shed whatever hair you gained by this method

    Why do people choose this over finasteride? For one of three reasons, mainly:

    • They are women, and not offered finasteride
    • They are men, and do not want the side effects of finasteride
    • They just saw an ad and tried it

    As to how it works:

    Minoxidil upregulates the expression of vascular endothelial growth factor in human hair dermal papilla cells

    Some final notes:

    There are some other contraindications and warnings with each of these drugs by the way, so do speak with your doctor/pharmacist. For example:

    There are other hair loss remedies and practices, but the above three are the heavy-hitters, so that’s what we spent our time/space on today. We’ll perhaps cover the less powerful (but less risky) options one of these days.

    Meanwhile, take care!

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  • Vaccines and cancer: The myth that won’t die

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    Two recent studies reported rising cancer rates among younger adults in the U.S. and worldwide. This prompted some online anti-vaccine accounts to link the studies’ findings to COVID-19 vaccines. 

    But, as with other myths, the data tells a very different story. 

    What you need to know 

    • Baseless claims that COVID-19 vaccines cause cancer have persisted online for several years and gained traction in late 2023.
    • Two recent reports finding rising cancer rates among younger adults are based on pre-pandemic cancer incidence data. Cancer rates in the U.S. have been on the rise since the 1990s.
    • There is no evidence of a link between COVID-19 vaccination and increased cancer risk.

    False claims about COVID-19 vaccines began circulating months before the vaccines were available. Chief among these claims was misinformed speculation that vaccine mRNA could alter or integrate into vaccine recipients’ DNA. 

    It does not. But that didn’t prevent some on social media from spinning that claim into a persistent myth alleging that mRNA vaccines can cause or accelerate cancer growth. Anti-vaccine groups even coined the term “turbo cancer” to describe a fake phenomenon of abnormally aggressive cancers allegedly linked to COVID-19 vaccines. 

    They used the American Cancer Society’s 2024 cancer projection—based on incidence data through 2020—and a study of global cancer trends between 1999 and 2019 to bolster the false claims. This exposed the dishonesty at the heart of the anti-vaccine messaging, as data that predated the pandemic by decades was carelessly linked to COVID-19 vaccines in viral social media posts.

    Some on social media cherry-pick data and use unfounded evidence because the claims that COVID-19 vaccines cause cancer are not true. According to the National Cancer Institute and American Cancer Society, there is no evidence of any link between COVID-19 vaccines and an increase in cancer diagnosis, progression, or remission. 

    Why does the vaccine cancer myth endure?

    At the root of false cancer claims about COVID-19 vaccines is a long history of anti-vaccine figures falsely linking vaccines to cancer. Polio and HPV vaccines have both been the target of disproven cancer myths. 

    Not only do HPV vaccines not cause cancer, they are one of only two vaccines that prevent cancer.

    In the case of polio vaccines, some early batches were contaminated with simian virus 40 (SV40), a virus that is known to cause cancer in some mammals but not humans. The contaminated batches were discovered, and no other vaccine has had SV40 contamination in over 60 years

    Follow-up studies found no increase in cancer rates in people who received the SV40-contaminated polio vaccine. Yet, vaccine opponents have for decades claimed that polio vaccines cause cancer.

    Recycling of the SV40 myth

    The SV40 myth resurfaced in 2023 when vaccine opponents claimed that COVID-19 vaccines contain the virus. In reality, a small, nonfunctional piece of the SV40 virus is used in the production of some COVID-19 vaccines. This DNA fragment, called the promoter, is commonly used in biomedical research and vaccine development and doesn’t remain in the finished product. 

    Crucially, the SV40 promoter used to produce COVID-19 vaccines doesn’t contain the part of the virus that enters the cell nucleus and is associated with cancer-causing properties in some animals. The promoter also lacks the ability to survive on its own inside the cell or interact with DNA. In other words, it poses no risk to humans.

    Over 5.6 billion people worldwide have received COVID-19 vaccines since December 2020. At that scale, even the tiniest increase in cancer rates in vaccinated populations would equal hundreds of thousands of excess cancer diagnoses and deaths. The evidence for alleged vaccine-linked cancer would be observed in real incidence, treatment, and mortality data, not social media anecdotes or unverifiable reports. 

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • The China Study – by Dr. T Colin Campbell and Dr. Thomas M. Campbell

    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.

    This is not the newest book we’ve reviewed (originally published 2005; this revised and expanded edition 2016), but it is a seminal one.

    You’ve probably heard it referenced, and maybe you’ve wondered what the fuss is about. Now you can know!

    The titular study itself was huge. We tend to think “oh there was one study” and look to discount it, but it literally looked at the population of China. That’s a large study.

    And because China is relatively ethnically homogenous, especially per region, it was easier to isolate what dietary factors made what differences to health. Of course, that did also create a limitation: follow-up studies would be needed to see if the results were the same for non-Chinese people. But even for the rest of us (this reviewer is not Chinese), it already pointed science in the right direction. And sure enough, smaller follow-up studies elsewhere found the same.

    But enough about the research; what about the book? This is a book review, not a research review, after all.

    The book itself is easy for a lay reader to understand. It explains how the study was conducted (no small feat), and how the data was examined. It also discusses the results, and the conclusions drawn from those results.

    In light of all this, it also offers simple actionable advices, on how to eat to avoid disease in general, and cancer in particular. In especially that latter case, one take-home conclusion was: get more of your protein from plants for a big reduction in cancer risk, for example.

    Bottom line: this book is an incredible blend of “comprehensive” and “readable” that we don’t often find in the same book! It contains not just a lot of science, but also an insight into how the science works, on a research level. And, of course, its results and conclusions have strong implications for all our lives.

    Click here to check out The China Study, to know more about it!

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  • Anti-Inflammatory Cookbook for Beginners – by Melissa Jefferson

    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.

    For some of us, avoiding inflammatory food is a particularly important consideration. For all of us, it should be anyway.

    Sometimes, we know what’s good against inflammation, and we know what’s bad for inflammation… but we might struggle to come up with full meals of just-the-good, especially if we want to not repeat meals every day!

    The subtitle is slightly misleading! It says “Countless Easy and Delicious Recipes”, but this depends on your counting ability. Melissa Jefferson gives us 150 anti-inflammatory recipes, which can be combined for a 12-week meal plan. We think that’s enough to at least call it “many”, though.

    First comes an introduction to inflammation, inflammatory diseases, and a general overview of what to eat / what to avoid. After that, the main part of the book is divided into sections:

    • Breakfasts (20)
    • Soups (15)
    • Beans & Grains (20)
    • Meat (20)
    • Fish (20)
    • Vegetables (20)
    • Sides (15)
    • Snacks (10)
    • Desserts (10)

    If you’ve a knowledge of anti-inflammation diet already, you may be wondering how “Meat” and “Desserts” works.

    • The meat section is a matter of going light on the meat and generally favoring white meats, and certainly unprocessed.
    • Of course, if you are vegetarian or vegan, substitutions may be in order anyway.

    As for the dessert section? A key factor is that fruits and chocolate are anti-inflammatory foods! Just a matter of not having desserts full of sugar, flour, etc.

    The recipes themselves are simple and to-the-point, with ingredients, method, and nutritional values. Just the way we like it.

    All in all, a fine addition to absolutely anyone’s kitchen library… And doubly so if you have a particular reason to focus on avoiding/reducing inflammation!

    Get your copy of “Anti-Inflammatory Cookbook for Beginners” from Amazon today!

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  • Bird Flu Is Bad for Poultry and Dairy Cows. It’s Not a Dire Threat for Most of Us — Yet.

    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.

    Headlines are flying after the Department of Agriculture confirmed that the H5N1 bird flu virus has infected dairy cows around the country. Tests have detected the virus among cattle in nine states, mainly in Texas and New Mexico, and most recently in Colorado, said Nirav Shah, principal deputy director at the Centers for Disease Control and Prevention, at a May 1 event held by the Council on Foreign Relations.

    A menagerie of other animals have been infected by H5N1, and at least one person in Texas. But what scientists fear most is if the virus were to spread efficiently from person to person. That hasn’t happened and might not. Shah said the CDC considers the H5N1 outbreak “a low risk to the general public at this time.”

    Viruses evolve and outbreaks can shift quickly. “As with any major outbreak, this is moving at the speed of a bullet train,” Shah said. “What we’ll be talking about is a snapshot of that fast-moving train.” What he means is that what’s known about the H5N1 bird flu today will undoubtedly change.

    With that in mind, KFF Health News explains what you need to know now.

    Q: Who gets the bird flu?

    Mainly birds. Over the past few years, however, the H5N1 bird flu virus has increasingly jumped from birds into mammals around the world. The growing list of more than 50 species includes seals, goats, skunks, cats, and wild bush dogs at a zoo in the United Kingdom. At least 24,000 sea lions died in outbreaks of H5N1 bird flu in South America last year.

    What makes the current outbreak in cattle unusual is that it’s spreading rapidly from cow to cow, whereas the other cases — except for the sea lion infections — appear limited. Researchers know this because genetic sequences of the H5N1 viruses drawn from cattle this year were nearly identical to one another.

    The cattle outbreak is also concerning because the country has been caught off guard. Researchers examining the virus’s genomes suggest it originally spilled over from birds into cows late last year in Texas, and has since spread among many more cows than have been tested. “Our analyses show this has been circulating in cows for four months or so, under our noses,” said Michael Worobey, an evolutionary biologist at the University of Arizona in Tucson.

    Q: Is this the start of the next pandemic?

    Not yet. But it’s a thought worth considering because a bird flu pandemic would be a nightmare. More than half of people infected by older strains of H5N1 bird flu viruses from 2003 to 2016 died. Even if death rates turn out to be less severe for the H5N1 strain currently circulating in cattle, repercussions could involve loads of sick people and hospitals too overwhelmed to handle other medical emergencies.

    Although at least one person has been infected with H5N1 this year, the virus can’t lead to a pandemic in its current state. To achieve that horrible status, a pathogen needs to sicken many people on multiple continents. And to do that, the H5N1 virus would need to infect a ton of people. That won’t happen through occasional spillovers of the virus from farm animals into people. Rather, the virus must acquire mutations for it to spread from person to person, like the seasonal flu, as a respiratory infection transmitted largely through the air as people cough, sneeze, and breathe. As we learned in the depths of covid-19, airborne viruses are hard to stop.

    That hasn’t happened yet. However, H5N1 viruses now have plenty of chances to evolve as they replicate within thousands of cows. Like all viruses, they mutate as they replicate, and mutations that improve the virus’s survival are passed to the next generation. And because cows are mammals, the viruses could be getting better at thriving within cells that are closer to ours than birds’.

    The evolution of a pandemic-ready bird flu virus could be aided by a sort of superpower possessed by many viruses. Namely, they sometimes swap their genes with other strains in a process called reassortment. In a study published in 2009, Worobey and other researchers traced the origin of the H1N1 “swine flu” pandemic to events in which different viruses causing the swine flu, bird flu, and human flu mixed and matched their genes within pigs that they were simultaneously infecting. Pigs need not be involved this time around, Worobey warned.

    Q: Will a pandemic start if a person drinks virus-contaminated milk?

    Not yet. Cow’s milk, as well as powdered milk and infant formula, sold in stores is considered safe because the law requires all milk sold commercially to be pasteurized. That process of heating milk at high temperatures kills bacteria, viruses, and other teeny organisms. Tests have identified fragments of H5N1 viruses in milk from grocery stores but confirm that the virus bits are dead and, therefore, harmless.

    Unpasteurized “raw” milk, however, has been shown to contain living H5N1 viruses, which is why the FDA and other health authorities strongly advise people not to drink it. Doing so could cause a person to become seriously ill or worse. But even then, a pandemic is unlikely to be sparked because the virus — in its current form — does not spread efficiently from person to person, as the seasonal flu does.

    Q: What should be done?

    A lot! Because of a lack of surveillance, the U.S. Department of Agriculture and other agencies have allowed the H5N1 bird flu to spread under the radar in cattle. To get a handle on the situation, the USDA recently ordered all lactating dairy cattle to be tested before farmers move them to other states, and the outcomes of the tests to be reported.

    But just as restricting covid tests to international travelers in early 2020 allowed the coronavirus to spread undetected, testing only cows that move across state lines would miss plenty of cases.

    Such limited testing won’t reveal how the virus is spreading among cattle — information desperately needed so farmers can stop it. A leading hypothesis is that viruses are being transferred from one cow to the next through the machines used to milk them.

    To boost testing, Fred Gingrich, executive director of a nonprofit organization for farm veterinarians, the American Association of Bovine Practitioners, said the government should offer funds to cattle farmers who report cases so that they have an incentive to test. Barring that, he said, reporting just adds reputational damage atop financial loss.

    “These outbreaks have a significant economic impact,” Gingrich said. “Farmers lose about 20% of their milk production in an outbreak because animals quit eating, produce less milk, and some of that milk is abnormal and then can’t be sold.”

    The government has made the H5N1 tests free for farmers, Gingrich added, but they haven’t budgeted money for veterinarians who must sample the cows, transport samples, and file paperwork. “Tests are the least expensive part,” he said.

    If testing on farms remains elusive, evolutionary virologists can still learn a lot by analyzing genomic sequences from H5N1 viruses sampled from cattle. The differences between sequences tell a story about where and when the current outbreak began, the path it travels, and whether the viruses are acquiring mutations that pose a threat to people. Yet this vital research has been hampered by the USDA’s slow and incomplete posting of genetic data, Worobey said.

    The government should also help poultry farmers prevent H5N1 outbreaks since those kill many birds and pose a constant threat of spillover, said Maurice Pitesky, an avian disease specialist at the University of California-Davis.

    Waterfowl like ducks and geese are the usual sources of outbreaks on poultry farms, and researchers can detect their proximity using remote sensing and other technologies. By zeroing in on zones of potential spillover, farmers can target their attention. That can mean routine surveillance to detect early signs of infections in poultry, using water cannons to shoo away migrating flocks, relocating farm animals, or temporarily ushering them into barns. “We should be spending on prevention,” Pitesky said.

    Q: OK it’s not a pandemic, but what could happen to people who get this year’s H5N1 bird flu?

    No one really knows. Only one person in Texas has been diagnosed with the disease this year, in April. This person worked closely with dairy cows, and had a mild case with an eye infection. The CDC found out about them because of its surveillance process. Clinics are supposed to alert state health departments when they diagnose farmworkers with the flu, using tests that detect influenza viruses, broadly. State health departments then confirm the test, and if it’s positive, they send a person’s sample to a CDC laboratory, where it is checked for the H5N1 virus, specifically. “Thus far we have received 23,” Shah said. “All but one of those was negative.”

    State health department officials are also monitoring around 150 people, he said, who have spent time around cattle. They’re checking in with these farmworkers via phone calls, text messages, or in-person visits to see if they develop symptoms. And if that happens, they’ll be tested.

    Another way to assess farmworkers would be to check their blood for antibodies against the H5N1 bird flu virus; a positive result would indicate they might have been unknowingly infected. But Shah said health officials are not yet doing this work.

    “The fact that we’re four months in and haven’t done this isn’t a good sign,” Worobey said. “I’m not super worried about a pandemic at the moment, but we should start acting like we don’t want it to happen.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • When the Body Says No – by Dr. Gabor Maté

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    We know that chronic stress is bad for us because of what it does to our cortisol levels, so what is the rest of this book about?

    Dr. Gabor Maté is a medical doctor, heavily specialized in the impact of psychological trauma on long term physical health.

    Here, he examies—as the subtitle promises—the connection between stress and disease. As it turns out, it’s not that simple.

    We learn not just about the impact that stress has on our immune system (including increasing the risk of autoimmune disorders like rheumatoid arthritis), the cardiovascular system, and various other critical systems fo the body… But also:

    • how environmental factors and destructive coping styles contribute to the onset of disease, and
    • how traumatic events can warp people’s physical perception of pain
    • how certain illnesses are associated with particular personality types.

    This latter is not “astrology for doctors”, by the way. It has more to do with what coping strategies people are likely to employ, and thus what diseases become more likely to take hold.

    The book has practical advice too, and it’s not just “reduce your stress”. Ideally, of course, indeed reduce your stress. But that’s a) obvious b) not always possible. Rather, Dr. Maté explains which coping strategies result in the least prevalence of disease.

    In terms of writing style, the book is very much easy-reading, but be warned that (ironically) this isn’t exactly a feel-good book. There are lot of tragic stories in it. But, even those are very much well-worth reading.

    Bottom line: if you (and/or a loved one) are suffering from stress, this book will give you the knowledge and understanding to minimize the harm that it will otherwise do.

    Click here to check out When The Body Says No, and take good care of yourself; you’re important!

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