Enjoy Bitter Foods For Your Heart & Brain

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When Bitter Is Better

A good general rule of thumb for “does this food contain a lot of healthy polyphenols?” is:

“is this (edible) plant bitter/astringent/pungent”?

If it is, it’s probably rich in polyphenols:

Deciphering the role of bitter and astringent polyphenols in promoting well-being

…which is why it’s no surprise that black coffee and bitter chocolate score highly, as do hot peppers and even garlic.

See also: Our Top 5 Spices: How Much Is Enough For Benefits?

Even fruits, generally considered something sweet to eat, often contain more polyphenols when they are bitter—many berries are great examples of this!

Read more: Goji Berries: Which Benefits Do They Really Have?

You can read more about the science of this here:

Sensory Nutrition and Bitterness and Astringency of Polyphenols

Important for multiple reasons (including heart and brain health)

Polyphenols have many benefits, and they’re most well known for their heart-healthy properties, but their antioxidant effect (and other mechanisms) also means these foods are generally neuroprotectants too:

A century of research shows eating these compounds can help protect against heart disease and Alzheimer’s

The science of this is not all as obvious as you might think!

It is reasonable to expect “ok, this has antioxidant effect, so it will reduce oxidative damage to brain cells too”, and while that is true (and yes, polyphenols do cross the blood-brain barrier), they also help in other ways, including through the gut:

Where to Look into the Puzzle of Polyphenols and Health? The Postbiotics and Gut Microbiota Associated with Human Metabotypes

What if I don’t like bitter/astringent/pungent foods?

If you do not have a medical condition that proscribes them (do check with your doctor if unsure), the best advice is to simply eat them anyway, and your tastes will adapt.

It will also help if you avoid sweet foods (though this too is also a good general rule of thumb!), as this will move the balance of where your brain’s “set range” is for “good taste”.

Bonus tip: dark chocolate (80%+ cocoa if possible, 95% if you can get it) and chilli peppers go great with each other. Here’s an example of a chilli chocolate product on Amazon; it’s 70% cocoa (which is not bad, but could be better). You might be able to get a higher percentage locally, especially if you ask your local chocolatière, or make it yourself!

Enjoy!

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  • Sesame Oil vs Almond Oil – Which is Healthier?

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    Our Verdict

    When comparing sesame oil to almond oil, we picked the almond.

    Why?

    We were curious about this one! Were you, or were you confident? You see, almonds tend to blow away all the other nuts with their nutritional density, but they’re far from the oiliest of nuts, and their greatest strengths include their big dose of protein and fiber (which don’t make it into the oil), vitamins (most of which don’t make it into the oil) and minerals (which don’t make it into the oil). So, a lot will come down to the fat profile!

    On which note, looking at the macros first, it’s 100% fat in both cases, but sesame oil has more saturated fat and polyunsaturated fat, while almond oil has more monounsaturated fat. Since the mono- and poly-unsaturated fats are both healthy and each oil has more of one or the other, the deciding factor here is which has the least saturated fat—and that’s the almond oil, which has close to half the saturated fat of sesame oil. As an aside, neither of them are a source of omega-3 fatty acids.

    In terms of vitamins, there’s not a lot to say here, but “not a lot” is not nothing: sesame oil has nearly 2x the vitamin K, while almond oil has 28x the vitamin E*, and 2x the choline. So, another win for almond oil.

    *which is worth noting, not least of all because seeds are more widely associated with vitamin E in popular culture, but it’s the almond oil that provide much more here. Not to get too distracted into looking at the values of the actual seeds and nuts, almonds themselves do have over 102x the vitamin E compared to sesame seeds.

    Now, back to the oils:

    In the category of minerals, there actually is nothing to say here, except you can’t get more than the barest trace of any mineral from either of these two oils. So it’s a tie on this one.

    Adding up the categories makes for a clear win for almond oil!

    Want to learn more?

    You might like to read:

    Avocado Oil vs Olive Oil – Which is Healthier?

    Take care!

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  • Mung Beans vs Red Lentils – 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 mung beans to red lentils, we picked the lentils.

    Why?

    Both are great! But the lentils win on overall nutritional density.

    In terms of macros, they have approximately the same carbs and fiber, and are both low glycemic index foods. The deciding factor is that the lentils have slightly more protein—but it’s not a huge difference; both are very good sources of protein.

    In the category of vitamins, mung beans have more of vitamins A, E, and K, while red lentils have more of vitamins B1, B2, B3, B5, B6, B9, C, and choline. An easy win for lentils.

    When it comes to minerals, again both are great, but mung beans have more calcium and magnesium (hence the green color) while red lentils have more copper, iron, manganese, phosphorus, potassium, selenium, and zinc. Another clear win for lentils.

    Polyphenols are also a worthy category to note here; both have plenty, but red lentils have more, especially flavonols, anthocyanidins, proanthocyanidins, and anthocyanins (whence the red color).

    In short: enjoy both, because diversity is almost always best. But if you’re picking one, red lentils are the most nutritious of the two.

    Want to learn more?

    You might like to read:

    Sprout Your Seeds, Grains, Beans, Etc

    Take care!

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  • ‘Naked carbs’ and ‘net carbs’ – what are they and should you count them?

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    According to social media, carbs come in various guises: naked carbs, net carbs, complex carbs and more.

    You might be wondering what these terms mean or if all carbs are really the same. If you are into “carb counting” or “cutting carbs”, it’s important to make informed decisions about what you eat.

    What are carbs?

    Carbohydrates, or “carbs” for short, are one of the main sources of energy we need for brain function, muscle movement, digestion and pretty much everything our bodies do.

    There are two classifications of carbs, simple and complex. Simple carbs have one or two sugar molecules, while complex carbs are three or more sugar molecules joined together. For example, table sugar is a simple carb, but starch in potatoes is a complex carb.

    All carbs need to be broken down into individual molecules by our digestive enzymes to be absorbed. Digestion of complex carbs is a much slower process than simple carbs, leading to a more gradual blood sugar increase.

    Fibre is also considered a complex carb, but it has a structure our body is not capable of digesting. This means we don’t absorb it, but it helps with the movement of our stool and prevents constipation. Our good gut bacteria also love fibre as they can digest it and use it for energy – important for a healthy gut.

    What about ‘naked carbs’?

    “Naked carbs” is a popular term usually used to refer to foods that are mostly simple carbs, without fibre or accompanying protein or fat. White bread, sugary drinks, jams, sweets, white rice, white flour, crackers and fruit juice are examples of these foods. Ultra-processed foods, where the grains are stripped of their outer layers (including fibre and most nutrients) leaving “refined carbs”, also fall into this category.

    One of the problems with naked carbs or refined carbs is they digest and absorb quickly, causing an immediate rise in blood sugar. This is followed by a rapid spike in insulin (a hormone that signals cells to remove sugar from blood) and then a drop in blood sugar. This can lead to hunger and cravings – a vicious cycle that only gets worse with eating more of the same foods.

    donut with sprinkles in close up
    Naked carbs can make blood sugars spike then crash.
    Pexels/Alexander Grey

    What about ‘net carbs’?

    This is another popular term tossed around in dieting discussions. Net carbs refer to the part of the carb food that we actually absorb.

    Again, fibre is not easily digestible. And some carb-rich foods contain sugar alcohols, such as sweeteners (like xylitol and sorbitol) that have limited absorption and little to no effect on blood sugar. Deducting the value of fibre and sugar alcohols from the total carbohydrate content of a food gives what’s considered its net carb value.

    For example, canned pear in juice has around 12.3g of “total carbohydrates” per 100g, including 1.7g carb + 1.7g fibre + 1.9g sugar alcohol. So its net carb is 12.3g – 1.7g – 1.9g = 8.7g. This means 8.7g of the 12.3g total carbs impacts blood sugar.

    The nutrition labels on packaged foods in Australia and New Zealand usually list fibre separately to carbohydrates, so the net carbs have already been calculated. This is not the case in other countries, where “total carbohydrates” are listed.

    Does it matter though?

    Whether or not you should care about net or naked carbs depends on your dietary preferences, health goals, food accessibility and overall nutritional needs. Generally speaking, we should try to limit our consumption of simple and refined carbs.

    The latest World Health Organization guidelines recommend our carbohydrate intake should ideally come primarily from whole grains, vegetables, fruits and pulses, which are rich in complex carbs and fibre. This can have significant health benefits (to regulate hunger, improve cholesterol or help with weight management) and reduce the risk of conditions such as heart disease, obesity and colon cancer.

    In moderation, naked carbs aren’t necessarily bad. But pairing them with fats, protein or fibre can slow down the digestion and absorption of sugar. This can help to stabilise blood sugar levels, prevent spikes and crashes and support personal weight management goals. If you’re managing diabetes or insulin resistance, paying attention to the composition of your meals, and the quality of your carbohydrate sources is essential.

    A ketogenic (high fat, low carb) diet typically restricts carb intake to between 20 and 50g each day. But this carb amount refers to net carbs – so it is possible to eat more carbs from high-fibre sources.

    salad with quinoa and vegetables
    Choose complex carbohydrates with lots of fibre.
    Shutterstock

    Some tips to try

    Some simple strategies can help you get the most out of your carb intake:

    • reduce your intake of naked carbs and foods high in sugar and white flour, such as white bread, table sugar, honey, lollies, maple syrup, jam, and fruit juice

    • opt for protein- and fibre-rich carbs. These include oats, sweet potatoes, nuts, avocados, beans, whole grains and broccoli

    • if you are eating naked carbs, dress them up with some protein, fat and fibre. For example, top white bread with a nut butter rather than jam

    • if you are trying to reduce the carb content in your diet, be wary of any symptoms of low blood glucose, including headaches, nausea, and dizziness

    • working with a health-care professional such as an accredited practising dietitian or your GP can help develop an individualised diet plan that meets your specific needs and goals.

    Correction: this article has been updated to indicate how carbohydrates are listed on food nutrition labels in Australia and New Zealand.The Conversation

    Saman Khalesi, Senior Lecturer and Discipline Lead in Nutrition, School of Health, Medical and Applied Sciences, CQUniversity Australia; Anna Balzer, Lecturer, Medical Science School of Health, Medical and Applied Sciences, CQUniversity Australia; Charlotte Gupta, Postdoctoral research fellow, CQUniversity Australia; Chris Irwin, Senior Lecturer in Nutrition and Dietetics, School of Health Sciences & Social Work, Griffith University, and Grace Vincent, Senior Lecturer, Appleton Institute, CQUniversity Australia

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

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  • HRT Side Effects & Troubleshooting

    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 Dr. Heather Hirsch. She’s a board-certified internist, and her clinical expertise focuses on women’s health, particularly in midlife and menopause, and its intersection with chronic diseases (ranging from things associated with sexual health, to things like osteoporosis and heart disease).

    So, what does she want us to know?

    HRT can be life-changingly positive, but it can be a shaky start

    Hormone Replacement Therapy (HRT), and in this context she’s talking specifically about the most common kind, Menopausal Hormone Therapy (MHT), involves taking hormones that our body isn’t producing enough of.

    If these are “bioidentical hormones” as used in most of the industrialized world and increasingly also in N. America, then this is by definition a supplement rather than a drug, for what it’s worth, whereas some non-bioidentical hormones (or hormone analogs, which by definition function similarly to hormones but aren’t the same thing) can function more like drugs.

    We wrote a little about his previously:

    Hormone Replacement Therapy: A Tale Of Two Approaches

    For most people most of the time, bioidentical hormones are very much the best way to go, as they are not only more effective, but also have fewer side effects.

    That said, even bioidentical hormones can have some undesired effects, so, how to deal with those?

    Don’t worry; bleed happy

    A reprise of (usually quite light) menstrual bleeding is the most common side effect of menopausal HRT.

    This happens because estrogen affects* the uterus, leading to a build-up and shedding of the uterine lining.

    *if you do not have a uterus, estrogen can effect uterine tissue. That’s not a typo—here we mean the verb “effect”, as in “cause to be”. It will not grow a new uterus, but it can cause some clumps of uterine tissue to appear; this means that it becomes possible to get endometriosis without having a uterus. This information should not be too shocking, as endometriosis is a matter of uterine tissue growing inconveniently, often in places where it shouldn’t, and sometimes quite far from the uterus (if present, or its usual location, if absent). However, the risk of this happening is far lower than if you actually have a uterus:

    What you need to know about endometriosis

    Back to “you have a uterus and it’s making you wish you didn’t”:

    This bleeding should, however, be light. It’ll probably be oriented around a 28-day cycle even if you are taking your hormones at the same dose every day of the month, and the bleeding will probably taper off after about 6 months of this.

    If the bleeding is heavier, all the time, or persists longer than 6 months, then speak to your gynecologist about it. Any of those three; it doesn’t have to be all three!

    Bleeding outside of one’s normal cycle can be caused by anything from fibroids to cancer; statistically speaking it’s probably nothing too dire,but when your safety is in question, don’t bet on “probably”, and do get it checked out:

    When A Period Is Very Late (i.e., Post-Menopause)

    Dr. Hirsch recommends, as possible remedies to try (preferably under your gynecologist’s supervision):

    • lowering your estrogen dose
    • increasing your progesterone dose
    • taking progesterone continuously instead of cyclically

    And if you’re not taking progesterone, here’s why you might want to consider taking this important hormone that works with estrogen to do good things, and against estrogen to rein in some of estrogen’s less convenient things:

    Progesterone Menopausal HRT: When, Why, And How To Benefit

    (the above link contains, as well as textual information, an explanatory video from Dr. Hirsch herself)

    Get the best of the breast

    Calm your tits. Soothe your boobs. Destress your breasts. Hakuna your tatas. Undo the calamity beleaguering your mammaries.

    Ok, more seriously…

    Breast tenderness is another very common symptom when starting to take estrogen. It can worry a lot of people (à la “aagh, what is this and is it cancer!?”), but is usually nothing to worry about. But just to be sure, do also check out:

    Keeping Abreast Of Your Cancer Risk: How To Triple Your Breast Cancer Survival Chances

    Estrogen can cause feelings of breast fullness, soreness, nipple irritation, and sometimes lactation, but this later will be minimal—we’re talking a drop or two now and again, not anything that would feed a baby.

    Basically, it happens when your body hasn’t been so accustomed to normal estrogen levels in a while, and suddenly wakes up with a jolt, saying to itself “Wait what are we doing puberty again now? I thought we did menopause? Are we pregnant? What’s going on? Ok, checking all systems!” and then may calm down not too long afterwards when it notes that everything is more or less as it should be already.

    If this persists or is more than a minor inconvenience though, Dr. Hirsch recommends looking at the likely remedies of:

    • Adjust estrogen (usually the cause)
    • Adjust progesterone (less common)
    • If it’s progesterone, changing the route of administration can ameliorate things

    What if it’s not working? Is it just me?

    Dr. Hirsch advises the most common reasons are simply:

    • wrong formulation (e.g. animal-derived estrogen or hormone analog, instead of bioidentical)
    • wrong dose (e.g. too low)
    • wrong route of administration (e.g. oral vs transdermal; usually transdermal estradiol is most effective but many people do fine on oral; progesterone meanwhile is usually best as a pessary/suppository, but many people do fine on oral)

    Writer’s example: in 2022 there was an estrogen shortage in my country, and while I had been on transdermal estradiol hemihydrate gel, I had to go onto oral estradiol valerate tablets for a few months, because that’s what was available. And the tablets simply did not work for me at all. I felt terrible and I have a good enough intuitive sense of my hormones to know when “something wrong is not right”, and a good enough knowledge of the pharmacology & physiology to know what’s probably happening (or not happening). And sure enough, when I got my blood test results, it was as though I’d been taking nothing. It was such a relief to get back on the gel once it became available again!

    So, if something doesn’t seem to be working for you, speak up and get it fixed if at all possible.

    See also: What You Should Have Been Told About Menopause Beforehand

    Want to know more from Dr. Hirsch?

    You might like this book of hers, which we haven’t reviewed yet, but present here for your interest:

    Unlock Your Menopause Type: A Personalized Guide to Managing Your Menopausal Symptoms and Enhancing Your Health – by Dr. Heather Hirsch

    Enjoy!

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  • Easily Digestible Vegetarian Protein Sources

    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 Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    ❝What could be easily digestible plant sources of protein for a vegetarian. My son is a gym holic and always looking for ways to get his protein from lentils other than eggs. He says to reach his protein requirement for the day, the amount of lentils he has to eat is sometimes heavy on the gut. Would really appreciate if you throw some light on this ❞

    Unless one has IBS or similar (or is otherwise unaccustomed to consuming healthy amounts of fiber), lentils shouldn’t be at all problematic for the digestion.

    However, the digestive process can still be eased by (speaking specifically for lentils here) blending them (in the water they were cooked in). This thick tasty liquid can then be used as the base of a soup, for example.

    Soy is an excellent source of complete protein too. Your son probably knows this because it’s in a lot of body-building supplements as soy protein isolate, but can also be enjoyed as textured soy protein (as in many plant-based meats), or even just soy beans (edamame). Tofu (also made from soy) is very versatile, and again can be blended to form the basis of a creamy sauce.

    Mycoproteins (as found in “Quorn” brand products and other meat substitutes) also perform comparably to meat from animals:

    Meatless Muscle Growth: Building Muscle Size and Strength on a Mycoprotein-Rich Vegan Diet

    See also, for interest:

    Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults

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  • Staying Healthy and Active After 60

    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.

    Questions and Answers at 10almonds

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! 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

    Q: How to be your best self after 60: Self motivation / Avoiding or limiting salt, sugar & alcohol: Alternatives / Ways to sneak in more movements/exercise

    …and, from a different subscriber…

    Q: Inflammation & over 60 weight loss. Thanks!

    Here are some of our greatest hits on those topics:

    Also, while we’ve recommended a couple of books on stopping (or reducing) drinking, we’ve not done a main feature on that, so we definitely will one of these days!

    Don’t Forget…

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    Learn to Age Gracefully

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