Popcorn vs Peanuts – Which is Healthier

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Our Verdict

When comparing air-popped popcorn to peanuts (without an allergy), we picked the peanuts.

Why?

Peanuts, if we were to list popular nuts in order of healthfulness, would not be near the top of the list. Many other nuts have more nutrients and fewer/lesser drawbacks.

But the comparison to popcorn shines a different light on it:

Popcorn has very few nutrients. It’s mostly carbs and fiber; it’s just not a lot of carbs because the manner of its consumption makes it a very light snack (literally). You can eat a bowlful and it was perhaps 30g. It has some small amounts of some minerals, but nothing that you could rely on it for. It’s mostly fresh air wrapped in fiber.

Peanuts, in contrast, are a much denser snack. High in calories yes, but also high in protein, their fats are mostly healthy, and they have not only a fair stock of vitamins and minerals, but also a respectable complement of beneficial phytochemicals: mostly assorted antioxidant polyphenols, but also oleic acid (as in olives, good for healthy triglyceride levels).

Another thing worth a mention is their cholesterol-reducing phytosterols (these reduce the absorption of dietary cholesterol, “good” and “bad”, so this is good for most people, bad for some, depending on the state of your cholesterol and what you ate near in time to eating the nuts)

Peanuts do have their clear downsides too: its phytic acid content can reduce the bioavailability of iron and zinc taken at the same time.

In summary: while popcorn’s greatest claim to dietary beneficence is its fiber content and that it’s close to being a “zero snack”, peanuts (eaten in moderation, say, the same 30g as the popcorn) have a lot to contribute to our daily nutritional requirements.

We do suggest enjoying other nuts though!

Read more: Why You Should Diversify Your Nuts!

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  • Night School – by Dr. Richard Wiseman

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    Sleep is a largely neglected part of health for most people. Compared to factors like food and exercise, it’s something that experientially we’re mostly not present for! Little wonder then that we also often feel like it’s outside of our control.

    While Dr. Wiseman does cover the usual advices with regard to getting good sleep, this book has a lot more than that.

    Assuming that they go beyond the above, resources about sleep can usually be divided into one of two categories:

    • Hard science: lots about brainwaves, sleep phases, circadian rhythms, melatonin production, etc… But nothing very inspiring!
    • Fantastical whimsy: lots about dreams, spiritualism, and not a scientific source to be found… Nothing very concrete!

    This book does better.

    We get the science and the wonder. When it comes to lucid dreaming, sleep-learning, sleep hypnosis, or a miraculously reduced need for sleep, everything comes with copious scientific sources or not at all. Dr. Wiseman is well-known in his field for brining scientific skepticism to paranormal claims, by the way—so it’s nice to read how he can do this without losing his sense of wonder. Think of him as the Carl Sagan of sleep, perhaps.

    Style-wise, the book is pop-science and easy-reading. Unsurprising, for a professional public educator and science-popularizer.

    Structurally, the main part of the book is divided into lessons. Each of these come with background science and principles first, then a problem that we might want to solve, then exercises to do, to get the thing we want. It’s at once a textbook and an instruction manual.

    Bottom line: this is a very inspiring book with a lot of science. Whether you’re looking to measurably boost your working memory or heal trauma through dreams, this book has everything.

    Click here to check out Night School and learn what your brain can do!

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  • Is chocolate milk a good recovery drink after a workout? A dietitian reviews the evidence

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    Whether you enjoy chocolate milk regularly, as a weekend treat, or as an occasional dose of childhood nostalgia, it probably wouldn’t be the first option you think of for post-workout recovery.

    Unless you’re on TikTok, perhaps. According to many people on the social media platform, chocolate milk is not only delicious, but it offers benefits comparable to sports drinks after a workout.

    So is there any evidence to support this? Let’s take a look.

    eldar nurkovic/Shutterstock

    Rehydrating after a workout is important

    Water accounts for somewhere between 50% and 60% of our body weight. Water has many important functions in the body, including helping to keep our body at the right temperature through sweating.

    We lose water naturally from our bodies when we sweat, as well as through our breathing and when we go to the toilet. So it’s important to stay hydrated to replenish the water we lose.

    When we don’t, we become dehydrated, which can put a strain on our bodies. Signs and symptoms of dehydration can range from thirst and dizziness to low blood pressure and confusion.

    Athletes, because of their higher levels of exertion, lose more water through sweating and from respiration (when their breathing rate gets faster). If they’re training or competing in hot or humid environments they will sweat even more.

    Dehydration impacts athletes’ performance and like for all of us, can affect their health.

    So finding ways to ensure athletes rehydrate quickly during and after they train or compete is important. Fortunately, sports scientists and dietitians have done research looking at the composition of different fluids to understand which ones rehydrate athletes most effectively.

    The beverage hydration index

    The best hydrating drinks are those the body retains the most of once they’ve been consumed. By doing studies where they give people different drinks in standardised conditions, scientists have been able to determine how various options stack up.

    To this end, they’ve developed something called the beverage hydration index, which measures to what degree different fluids hydrate a person compared to still water.

    According to this index beverages with similar fluid retention to still water include sparkling water, sports drinks, cola, diet cola, tea, coffee, and beer below 4% alcohol. That said, alcohol is probably best avoided when recovering from exercise.

    Beverages with superior fluid retention to still water include milk (both full-fat and skim), soy milk, orange juice and oral rehydration solutions.

    This body of research indicates that when it comes to rehydration after exercise, unflavoured milk (full fat, skim or soy) is better than sports drinks.

    But what about chocolate milk?

    A small study looked at the effects of chocolate milk compared to plain milk on rehydration and exercise performance in futsal players (futsal is similar to soccer but played on a court indoors). The researchers found no difference in rehydration between the two. There’s no other published research to my knowledge looking at how chocolate milk compares to regular milk for rehydration during or after exercise.

    But rehydration isn’t the only thing athletes look for in sports drinks. In the same study, drinking chocolate milk after play (referred to as the recovery period) increased the time it took for the futsal players to become exhausted in further exercise (a shuttle run test) four hours later.

    This was also shown in a review of several clinical trials. The analysis found that, compared to different placebos (such as water) or other drinks containing fat, protein and carbohydrates, chocolate milk lengthened the time to exhaustion during exercise.

    What’s in chocolate milk?

    Milk contains protein, carbohydrates and electrolytes, each of which can affect hydration, performance, or both.

    Protein is important for building muscle, which is beneficial for performance. The electrolytes in milk (including sodium and potassium) help to replace electrolytes lost through sweating, so can also be good for performance, and aid hydration.

    Compared to regular milk, chocolate milk contains added sugar. This provides extra carbohydrates, which are likewise beneficial for performance. Carbohydrates provide an immediate source of energy for athletes’ working muscles, where they’re stored as glycogen. This might contribute to the edge chocolate milk appears to have over plain milk in terms of athletic endurance.

    A birds-eye view of a glass of chocolate milk with a red straw.
    The added sugar in chocolate milk provides extra carbohydrates. Brent Hofacker/Shutterstock

    Coffee-flavoured milk has an additional advantage. It contains caffeine, which can improve athletic performance by reducing the perceived effort that goes into exercise.

    One study showed that a frappe-type drink prepared with filtered coffee, skim milk and sugar led to better muscle glycogen levels after exercise compared to plain milk with an equivalent amount of sugar added.

    So what’s the verdict?

    Evidence shows chocolate milk can rehydrate better than water or sports drinks after exercise. But there isn’t evidence to suggest it can rehydrate better than plain milk. Chocolate milk does appear to improve athletic endurance compared to plain milk though.

    Ultimately, the best drink for athletes to consume to rehydrate is the one they’re most likely to drink.

    While many TikTok trends are not based on evidence, it seems chocolate milk could actually be a good option for recovery from exercise. And it will be cheaper than specialised sports nutrition products. You can buy different brands from the supermarket or make your own at home with a drinking chocolate powder.

    This doesn’t mean everyone should look to chocolate milk when they’re feeling thirsty. Chocolate milk does have more calories than plain milk and many other drinks because of the added sugar. For most of us, chocolate milk may be best enjoyed as an occasional treat.

    Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia

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

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  • Breadfruit vs Custard Apple – Which is Healthier?

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    Our Verdict

    When comparing breadfruit to custard apple, we picked the breadfruit.

    Why?

    Today in “fruits pretending to be less healthy things than they are”, both are great, but one of these fruits just edges out the other in all categories. This is quite simple today:

    In terms of macros, being fruits they’re both fairly high in carbs and fiber, however the carbs are close to equal and breadfruit has nearly 2x the fiber.

    This also means that breadfruit has the lower glycemic index, but they’re both medium-low GI foods with a low insulin index.

    When it comes to vitamins, breadfruit has more of vitamins B1, B3, B5, and C, while custard apple has more of vitamins A, B2, and B6. So, a 4:3 win for breadfruit.

    In the category of minerals, breadfruit has more copper, magnesium, phosphorus, potassium, and zinc, while custard apple has more calcium and iron.

    In short, enjoy both, but if you’re going just for one, breadfruit is the healthiest.

    Want to learn more?

    You might like to read:

    Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

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Related Posts

  • Leek vs Scallions – Which is Healthier?
  • Easy Quinoa Falafel

    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.

    Falafel is a wonderful snack or accompaniment to a main, and if you’ve only had shop-bought, you’re missing out. Plus, with this quinoa-based recipe, it’s almost impossible to accidentally make them dry.

    You will need

    • 1 cup cooked quinoa
    • 1 cup chopped fresh parsley
    • ½ cup wholewheat breadcrumbs (or rye breadcrumbs if you’re avoiding wheat/gluten)
    • 1 can chickpeas, drained
    • 4 green onions, chopped
    • ½ bulb garlic, minced
    • 2 tbsp extra virgin olive oil, plus more for frying
    • 2 tbsp tomato paste
    • 1 tbsp apple cider vinegar
    • 2 tsp nutritional yeast
    • 2 tsp ground cumin
    • 1 tsp red pepper flakes
    • 1 tsp black pepper, coarse ground
    • 1 tsp dried thyme
    • ½ tsp MSG or 1 tsp low-sodium salt

    Method

    (we suggest you read everything at least once before doing anything)

    1) Blend all the ingredients in a food processor until it has an even, but still moderately coarse, texture.

    2) Shape into 1″ balls, and put them in the fridge to chill for about 20 minutes.

    3) Fry the balls over a medium-high heat until evenly browned—just do a few at a time, taking care to not overcrowd the pan.

    4) Serve! Great with salad, hummus, and other such tasty healthy snack items:

    Enjoy!

    Want to learn more?

    For those interested in more of what we have going on today:

    Take care!

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  • How Exercise Rewires Your Brain for Better Mental Wellbeing

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    Dr. Tracey Marks, psychiatrist, explains what happens immediately, and what happens over the long term:

    For now and for later

    First of all, a single workout can already alter brain chemistry and protect against stress. In the longer term, exercise promotes neurogenesis, primarily in the hippocampus, improving memory and reversing brain aging. It also strengthens the prefrontal cortex, which is critical for decision-making, focus, and emotional regulation.

    In more general terms, exercise boosts brain-derived neurotrophic factor (BDNF) levels, which in turn boost neuron growth and connectivity.

    Exercise also promotes angiogenesis (blood vessel construction), improving oxygen and nutrient delivery to the brain.

    Timeline of benefits:

    • Immediate: increased blood flow and temporary BDNF spike.
    • Weeks: new neurons, connections, and blood vessel growth.
    • Months: visible brain volume changes and better brain connectivity.

    Dr. Marks’ Timing Tips

    • Morning: boosts energy and helps regulate the circadian rhythm.
    • Midday: resets stress levels (specifically: to low)
    • Evening: helps process emotions (but it’s still recommended to avoid high-intensity exercise close to bedtime)

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Wondering what kind of exercise is best?

    You might also like to read:

    The Neuroscientist In The Gym: Dr. Wendy Suzuki Explains The Exercise That Protects Your Brain

    Take care!

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  • Psychoactive Drugs Are Having a Moment. The FDA Will Soon Weigh In.

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    Lori Tipton is among the growing number of people who say that MDMA, also known as ecstasy, saved their lives.

    Raised in New Orleans by a mother with untreated bipolar disorder who later killed herself and two others, Tipton said she endured layers of trauma that eventually forced her to seek treatment for crippling anxiety and hypervigilance. For 10 years nothing helped, and she began to wonder if she was “unfixable.”

    Then she answered an ad for a clinical trial for MDMA-assisted therapy to treat post-traumatic stress disorder. Tipton said the results were immediate, and she is convinced the drug could help a lot of people. But even as regulators weigh approval of the first MDMA-based treatment, she’s worried that it won’t reach those who need it most.

    “The main thing that I’m always concerned about is just accessibility,” the 43-year-old nonprofit project manager said. “I don’t want to see this become just another expensive add-on therapy for people who can afford it when people are dying every day by their own hand because of PTSD.”

    MDMA is part of a new wave of psychoactive drugs that show great potential for treating conditions such as severe depression and PTSD. Investors are piling into the nascent field, and a host of medications based on MDMA, LSD, psychedelic mushrooms, ketamine, the South American plant mixture ayahuasca, and the African plant ibogaine are now under development, and in some cases vying for approval by the Food and Drug Administration.

    Proponents hope the efforts could yield the first major new therapies for mental illness since the introduction of modern antidepressants in the 1980s. But not all researchers are convinced that their benefits have been validated, or properly weighed against the risks. And they can be difficult to assess using traditional clinical trials.

    The first MDMA-assisted assisted therapy appeared to be on track for FDA approval this August, but a recent report from an independent review committee challenged the integrity of the trial data from the drug’s maker, Lykos Therapeutics, a startup founded by a psychedelic research and advocacy group. The FDA will convene a panel of independent investigators on June 4 to determine whether to recommend the drug’s approval.

    Proponents of the new therapies also worry that the FDA will impose treatment protocols, such as requiring multiple trained clinicians to monitor a patient for extended periods, that will render them far too expensive for most people.

    Tipton’s MDMA-assisted therapy included three eight-hour medication sessions overseen by two therapists, each followed by an overnight stay at the facility and an integration session the following day.

    “It does seem that some of these molecules can be administered safely,” said David Olson, director of the University of California-Davis Institute for Psychedelics and Neurotherapeutics. “I think the question is can they be administered safely at the scale needed to really make major improvements in mental health care.”

    Breakthrough Therapies?

    Psychedelics and other psychoactive substances, among the medicines with the oldest recorded use, have long been recognized for their potential therapeutic benefits. Modern research on them started in the mid-20th century, but clinical trial results didn’t live up to the claims of advocates, and they eventually got a bad name both from their use as party drugs and from rogue CIA experiments that involved dosing unsuspecting individuals.

    The 1970 Controlled Substances Act made most psychoactive drugs illegal before any treatments were brought to market, and MDMA was classified as a Schedule 1 substance in 1985, which effectively ended any research. It wasn’t until 2000 that scientists at Johns Hopkins University were granted regulatory approval to study psilocybin anew.

    Ketamine was in a different category, having been approved as an anesthetic in 1970. In the early 2000s, researchers discovered its antidepressant effects, and a ketamine-based therapy, Spravato, received FDA approval in 2019. Doctors can also prescribe generic ketamine off-label, and hundreds of clinics have sprung up across the nation. A clinical trial is underway to evaluate ketamine’s effectiveness in treating suicidal depression when used with other psychiatric medications.

    Ketamine’s apparent effectiveness sparked renewed interest in the therapeutic potential of other psychoactive substances.

    They fall into distinct categories: MDMA is an entactogen, also known as an empathogen, which induces a sense of connectedness and emotional communion, while LSD, psylocibin, and ibogaine are psychedelics, which create altered perceptual states. Ketamine is a dissociative anesthetic, though it can produce hallucinations at the right dose.

    Despite the drugs’ differences, Olson said they all create neuroplasticity and allow the brain to heal damaged neural circuits, which imaging shows can be shriveled up in patients with addiction, depression, and PTSD.

    “All of these brain conditions are really disorders of neural circuits,” Olson said. “We’re basically looking for medicines that can regrow these neurons.”

    Psychedelics are particularly good at doing this, he said, and hold promise for treating diseases including Alzheimer’s.

    A number of psychoactive drugs have now received the FDA’s “breakthrough therapy” designation, which expedites development and review of drugs with the potential to treat serious conditions.

    But standard clinical trials, in which one group of patients is given the drug and a control group is given a placebo, have proven problematic, for the simple reason that people have no trouble determining whether they’ve gotten the real thing.

    The final clinical trial for Lykos’ MDMA treatment showed that 71% of participants no longer met the criteria for PTSD after 18 weeks of taking the drug versus 48% in the control group.

    A March report by the Institute for Clinical and Economic Review, an independent research group, questioned the company’s clinical trial results and challenged the objectivity of MDMA advocates who participated in the study as both patients and therapists. The institute also questioned the drug’s cost-effectiveness, which insurers factor into coverage decisions.

    Lykos, a public benefit company, was formed in 2014 as an offshoot of the Multidisciplinary Association for Psychedelic Studies, a nonprofit that has invested more than $150 million into psychedelic research and advocacy.

    The company said its researchers developed their studies in partnership with the FDA and used independent raters to ensure the reliability and validity of the results.

    “We stand behind the design and results of our clinical trials,” a Lykos spokesperson said in an email.

    There are other hazards too. Psychoactive substances can put patients in vulnerable states, making them potential victims for financial exploitation or other types of abuse. In Lykos’ second clinical trial, two therapists were found to have spooned, cuddled, blindfolded, and pinned down a female patient who was in distress.

    The substances can also cause shallow breathing, heart issues, and hyperthermia.

    To mitigate risks, the FDA can put restrictions on how drugs are administered.

    “These are incredibly potent molecules and having them available in vending machines is probably a bad idea,” said Hayim Raclaw of Negev Capital, a venture capital fund focused on psychedelic drug development.

    But if the protocols are too stringent, access is likely to be limited.

    Rachel del Dosso, a trauma therapist in the greater Los Angeles area who offers ketamine-assisted therapy, said she’s been following the research on drugs like MDMA and psilocybin and is excited for their therapeutic potential but has reservations about the practicalities of treatment.

    “As a therapist in clinical practice, I’ve been thinking through how could I make that accessible,” she said. “Because it would cost a lot for [patients] to have me with them for the whole thing.”

    Del Dosso said a group therapy model, which is sometimes used in ketamine therapy, could help scale the adoption of other psychoactive treatments, too.

    Artificial Intelligence and Analogs

    Researchers expect plenty of new discoveries in the field. One of the companies Negev has invested in, Mindstate Design Labs, uses artificial intelligence to analyze “trip reports,” or self-reported drug experiences, to identify potentially therapeutic molecules. Mindstate has asked the FDA to green-light a clinical trial of the first molecule identified through this method, 5-MeO-MiPT, also known as moxy.

    AlphaFold, an AI program developed by Google’s DeepMind, has identified thousands of potential psychedelic molecules.

    There’s also a lot of work going into so-called analog compounds, which have the therapeutic effects of hallucinogens but without the hallucinations. The maker of a psilocybin analog announced in March that the FDA had granted it breakthrough therapy status.

    “If you can harness the neuroplasticity-promoting properties of LSD while also creating an antipsychotic version of it, then that can be pretty powerful,” Olson said.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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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