Red Lentils vs Oats – Which is Healthier?

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Our Verdict

When comparing red lentils to oats, we picked the oats.

Why?

In terms of macros, oats have more protein, carbs, fiber, and even a little fat—mostly healthy mono- and polyunsaturated fats, thus making them the more nutritionally dense. That said, red lentils have the lower glycemic index, (low GI compared to oats’ medium GI) which offsets that, so we’ll call this category a tie.

In the category of vitamins, red lentils have more of vitamins B6, B9, and choline, while oats have more of vitamins B1, B2, and B5. Another tie!

When it comes to minerals, however, we have a tiebreaker category: red lentils have more selenium, while oats have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. An easy win for oats this time!

So, thanks to the minerals, oats are the clear winner in total. But by all means, enjoy either or both; diversity is good!

Want to learn more?

You might like to read:

The Best Kind Of Fiber For Overall Health? ← it’s β-glucan, the kind find in oats!

Enjoy!

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    Dive into Dr. Chatterjee’s “Feel Better In 5,” where you’ll transform your health with three 5-minute lifestyle interventions a day, and experience the compounding benefits!

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  • Salmon vs Tuna – Which is Healthier?

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    Our Verdict

    When comparing salmon to tuna, we picked the tuna.

    Why?

    It’s close, and there are merits and drawbacks to both!

    In terms of macros, tuna is higher in protein, while salmon is higher in fats. How healthy are the fats, you ask? Well, it’s a mix, because while there are plenty of “good” fats in salmon, salmon is also 10x higher in saturated fat and 150% higher in cholesterol.

    So when it comes to fats, if you want to eat fish and have the healthiest fats, one option is to skip the salmon, and instead serve tuna with some extra virgin olive oil.

    We’ll call this section a clear win for tuna.

    On the vitamin front, they are close to equal. Salmon has more of some vitamins, tuna has more of others; all in all we’d say the balance is in salmon’s favor, but by the time a portion of salmon is giving you 350% of your daily requirement, does it really matter that the same portion of tuna is “only” giving you 294% of the daily requirement? It goes like that for a lot of the vitamins they both contain.

    Still, we’ll call this section a nominal win for salmon.

    In the category of minerals, tuna is much higher in iron while salmon is higher in calcium. The rest of the minerals they both have, tuna is comfortably higher—and since the “% of RDA in a portion” figures are double-digit here rather than triple, those margins are relevant this time.

    We’ll call this section a moderate win for tuna.

    Both fish carry a risk of mercury poisoning, but this varies more by location than by fish, so it hasn’t been a consideration in this head-to-head.

    Totting up the sections, this a modest but clear win for tuna.

    Want to learn more?

    You might like to read:

    Farmed Fish vs Wild-Caught: Important Differences!

    Take care!

    Share This Post

  • What Nobody Teaches You About Strengthening Your Knees

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    Strengthening unhappy knees can seem difficult, because many obvious exercises like squats may hurt, and can feel like they are doing harm (and if your knees are bad enough, maybe they are; it depends on many factors). Here’s a way to improve things:

    The muscle nobody talks about

    Well, not nobody. But, it’s a muscle that’s rarely talked about; namely, the tibialis anterior.

    It plays a key role in decelerating knee motion—in other words, the movement that hurts if you have bad knees. It’s essential for absorbing shock during activities like walking, climbing stairs, and stepping off curbs

    So, of course, strengthening this muscle supports knee health.

    The exercise this video recommends for strengthening it involves leaning against a wall with feet about a foot away (closer feet make it easier, further makes it harder). Note, this is a lean, not a “Roman chair”.

    The exercise involves squeezing the quadriceps, lifting toes toward the nose, and engaging the tibialis anterior muscle. If you’re wondering what to do with your hands, they can be held out with palms open to work on posture, or hanging by the sides. Do this for about 1½–2 minutes.

    For more on all this, plus a visual demonstration, enjoy:

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

    Want to learn more?

    You might also like to read:

    When Bad Joints Stop You From Exercising (5 Things To Change)

    Take care!

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  • Infections, Heart Failure, & More

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    Some health news to round off the week:

    The Infection That Leads To Heart Failure

    It’s long been held that, for example, flossing reduces heart disease risk, with the hypothesis being that if plaque bacteria enter the blood stream, well, that’s an even worse place for plaque bacteria to be. Now, with much more data, attention has turned to

    1. actual infections, and
    2. actual heart failure

    Way to up the ante! And, it holds true regardless of what kind of infection. So, you might think that a UTI, for example, is surely “downstream” and should not affect the heart, but it does. Because of this, researchers currently believe that it is not the infection itself, so much as the body’s inflammation response to infection, that leads to the heart failure. Which is reasonable, because, for example, atherosclerosis is made mostly not of cholesterol itself, but rather mostly of dead immune cells that got stuck in the cholesterol.

    Moreover, it’s not so much about the acute inflammatory response (which is almost always a good thing, circumstantially), but rather that after cases where an infection managed to take hold, the immune system can then often stay on high alert for many years alter. Long COVID is an obvious recent example of this, but it’s hardly a new phenomenon; see for example post-polio syndrome, and consider how many more such post-infection maladies are likely to exist that never got a name because they flew under the radar or got diagnosed as fibromyalgia or something (fibromyalgia is a common diagnosis doctors give when they acknowledge something’s wrong, and it causes pain and exhaustion, but they don’t know what, and it appears to be stable—so while it can be helpful to put a name to the collection of symptoms, it’s a non-diagnosis diagnosis on the doctors’ part. It’s saying “I diagnose you with hurty tiredness”).

    The take-away from all this? Avoid infections, for your heart’s sake, and if you do get an infection, take it seriously even if it’s minor. The safe amount of infection is “no infection”.

    Read in full: Study uncovers new link between infections and heart failure

    Related: What’s the difference between a heart attack and cardiac arrest? One’s about plumbing, the other wiring

    Cold Water Immersion: Hot Or Not?

    The evidence is clear for some benefits; for others, not so much:

    • It’s great (if you’re already in fair health, and definitely not if you have a heart condition) to improve circulation and stress response
    • There may be some benefits to immune function, but however reasonable the hypothesis, actual evidence is thin on the ground
    • The oft-hyped mood benefits are a) marginal b) short-lived, with benefits fading after 3 months of regular cold baths/showers/etc

    Read in full: The big chill: Is cold-water immersion good for our health?

    Related: Ice Baths: To Dip Or Not To Dip?

    The Unspoken Trials Of Going To The Gym (While Being A Woman)

    Public health decision-makers often think that getting people to go to the gym more is a matter of public information, or perhaps branding. Some who have their thinking heads on might even realize that there may be economic factors for many. But for women, there’s an additional factor—or rather, an additionally prominent factor. The study we’ll link started with this observation (please read it in the voice of your favorite nature documentary narrator):

    ❝Despite an increase in gym memberships, women are less active than men and little is known about the barriers women face when navigating gym spaces.❞

    What then, of these shy, elusive creatures that make up a mere 51% of the world’s population?

    A medium-sized (n=279) study of women, of whom 84% being current gym-goers, reported often feeling “judged for their appearance or performance, as well as having to fight for space in the gym and to be taken seriously, while navigating harassment and unsolicited comments from men”

    Even gym attire becomes an issue:

    ❝Aligning with previous literature, women often chose attire based on comfort and functionality. However, their choices were also influenced by comparisons with others or fear of judgement for wearing non-branded attire or looking too put together. Many women also chose gym attire to hide perceived problem areas or avoid appearance concerns, including visible sweat stains.❞

    …which main seem silly; you’re at the gym, of course you’re going to sweat, but if you’re the only one with visible sweat stains, then there can be social consequences (bad ones).

    Similarly, there’s a “damned if you do; damned if you don’t” when it comes to working out while fat—on the one hand, society conflates fatness with laziness; on the other, it can be extra intimidating to be the only fat person in a gym full of people who look like they’re going to audition for a superhero movie.

    ❝In the gym, just like in other areas of life, women often feel stuck between being seen as ‘too much’ and ‘not enough’, dealing with judgement about how they look, how they perform, and even how much space they take up. Even though the pressure to be super thin is decreasing, the growing focus on being muscular and athletic is creating new challenges. It is pushing unrealistic standards that can negatively affect women’s body image and overall well-being.❞

    Writer’s note: I live a few minutes walk from my nearest gym, and I work out at home instead. This way, if I want to do yoga in my pajamas, I can. If I want to use my treadmill naked and watch my T+A bounce in the mirror, I can. If I want to lift weights in the dress I happened to be wearing, I can. Alas that I can’t swim at home!

    Read in full: Women face multiple barriers while exercising in gyms

    Related: Body Image Dissatisfaction/Appreciation Across The Ages

    Take care!

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Related Posts

  • Celery vs Radish – Which is Healthier?
  • What’s the difference between a psychopath and a sociopath? Less than you might think

    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.

    Articles about badly behaved people and how to spot them are common. You don’t have to Google or scroll too much to find headlines such as 7 signs your boss is a psychopath or How to avoid the sociopath next door.

    You’ll often see the terms psychopath and sociopath used somewhat interchangeably. That applies to perhaps the most famous badly behaved fictional character of all – Hannibal Lecter, the cannibal serial killer from The Silence of the Lambs.

    In the book on which the movie is based, Lecter is described as a “pure sociopath”. But in the movie, he’s described as a “pure psychopath”. Psychiatrists have diagnosed him with something else entirely.

    So what’s the difference between a psychopath and a sociopath? As we’ll see, these terms have been used at different times in history, and relate to some overlapping concepts.

    Benoit Daoust/Shutterstock

    What’s a psychopath?

    Psychopathy has been mentioned in the psychiatric literature since the 1800s. But the latest edition of the Diagnostic Statistical Manual of Mental Disorders (known colloquially as the DSM) doesn’t list it as a recognised clinical disorder.

    Since the 1950s, labels have changed and terms such as “sociopathic personality disturbance” have been replaced with antisocial personality disorder, which is what we have today.

    The Silence of the Lambs movie poster
    Was Hannibal Lecter from The Silence of the Lambs a psychopath, a sociopath or something else entirely? Ralf Liebhold/Shutterstock

    Someone with antisocial personality disorder has a persistent disregard for the rights of others. This includes breaking the law, repeated lying, impulsive behaviour, getting into fights, disregarding safety, irresponsible behaviours, and indifference to the consequences of their actions.

    To add to the confusion, the section in the DSM on antisocial personality disorder mentions psychopathy (and sociopathy) traits. In other words, according to the DSM the traits are part of antisocial personality disorder but are not mental disorders themselves.

    US psychiatrist Hervey Cleckley provided the first formal description of psychopathy traits in his 1941 book The Mask of Sanity. He based his description on his clinical observations of nine male patients in a psychiatric hospital. He identified several key characteristics, including superficial charm, unreliability and a lack of remorse or shame.

    Canadian psychologist Professor Robert Hare refined these characteristics by emphasising interpersonal, emotional and lifestyle characteristics, in addition to the antisocial behaviours listed in the DSM.

    When we draw together all these strands of evidence, we can say a psychopath manipulates others, shows superficial charm, is grandiose and is persistently deceptive. Emotional traits include a lack of emotion and empathy, indifference to the suffering of others, and not accepting responsibility for how their behaviour impacts others.

    Finally, a psychopath is easily bored, sponges off others, lacks goals, and is persistently irresponsible in their actions.

    So how about a sociopath?

    The term sociopath first appeared in the 1930s, and was attributed to US psychologist George Partridge. He emphasised the societal consequences of behaviour that habitually violates the rights of others.

    Academics and clinicians often used the terms sociopath and psychopath interchangeably. But some preferred the term sociopath because they said the public sometimes confused the word psychopath with psychosis.

    “Sociopathic personality disturbance” was the term used in the first edition of the DSM in 1952. This aligned with the prevailing views at the time that antisocial behaviours were largely the product of the social environment, and that behaviours were only judged as deviant if they broke social, legal, and/or cultural rules.

    Some of these early descriptions of sociopathy are more aligned with what we now call antisocial personality disorder. Others relate to emotional characteristics similar to Cleckley’s 1941 definition of a psychopath.

    In short, different people had different ideas about sociopathy and, even today, sociopathy is less-well defined than psychopathy. So there is no single definition of sociopathy we can give you, even today. But in general, its antisocial behaviours can be similar to ones we see with psychopathy.

    Over the decades, the term sociopathy fell out of favour. From the late 60s, psychiatrists used the term antisocial personality disorder instead.

    Born or made?

    Both “sociopathy” (what we now call antisocial personality disorder) and psychopathy have been associated with a wide range of developmental, biological and psychological causes.

    For example, people with psychopathic traits have certain brain differences especially in regions associated with emotions, inhibition of behaviour and problem solving. They also appear to have differences associated with their nervous system, including a reduced heart rate.

    However, sociopathy and its antisocial behaviours are a product of someone’s social environment, and tends to run in families. These behaviours has been associated with physical abuse and parental conflict.

    What are the consequences?

    Despite their fictional portrayals – such as Hannibal Lecter in Silence of the Lambs or Villanelle in the TV series Killing Evenot all people with psychopathy or sociopathy traits are serial killers or are physically violent.

    But psychopathy predicts a wide range of harmful behaviours. In the criminal justice system, psychopathy is strongly linked with re-offending, particularly of a violent nature.

    In the general population, psychopathy is associated with drug dependence, homelessness, and other personality disorders. Some research even showed psychopathy predicted failure to follow COVID restrictions.

    But sociopathy is less established as a key risk factor in identifying people at heightened risk of harm to others. And sociopathy is not a reliable indicator of future antisocial behaviour.

    In a nutshell

    Neither psychopathy nor sociopathy are classed as mental disorders in formal psychiatric diagnostic manuals. They are both personality traits that relate to antisocial behaviours and are associated with certain interpersonal, emotional and lifestyle characteristics.

    Psychopathy is thought to have genetic, biological and psychological bases that places someone at greater risk of violating other people’s rights. But sociopathy is less clearly defined and its antisocial behaviours are the product of someone’s social environment.

    Of the two, psychopathy has the greatest use in identifying someone who is most likely to cause damage to others.

    Bruce Watt, Associate Professor in Psychology, Bond University and Katarina Fritzon, Associate Professor of Psychology, Bond University

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

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  • The Easiest Way To Take Up Journaling

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    Dear Diary…

    It’s well-established that journaling is generally good for mental health. It’s not a magical panacea, as evidenced by The Diaries of Franz Kafka for example (that man was not in good mental health). But for most of us, putting our thoughts and feelings down on paper (or the digital equivalent) is a good step for tidying our mind.

    And as it can be said: mental health is also just health.

    But…

    What to write about?

    It’s about self-expression (even if only you will read it), and…

    ❝Writing about traumatic, stressful or emotional events has been found to result in improvements in both physical and psychological health, in non-clinical and clinical populations.

    In the expressive writing paradigm, participants are asked to write about such events for 15–20 minutes on 3–5 occasions.

    Those who do so generally have significantly better physical and psychological outcomes compared with those who write about neutral topics.❞

    Source: Emotional and physical health benefits of expressive writing

    In other words, write about whatever moves you.

    Working from prompts

    If you read the advice above and thought “but I don’t know what moves me”, then fear not. It’s perfectly respectable to work from prompts, such as:

    • What last made you cry?
    • What last made you laugh?
    • What was a recent meaningful moment with family?
    • What is a serious mistake that you made and learned from?
    • If you could be remembered for just one thing, what would you want it to be?

    In fact, sometimes working from prompts has extra benefits, precisely because it challenges us to examine things we might not otherwise think about.

    If a prompt asks “What tends to bring you most joy recently?” and the question stumps you, then a) you now are prompted to look at what you can change to find more joy b) you probably wouldn’t have thought of this question—most depressed people don’t, and if you cannot remember recent joy, then well, we’re not here to diagnose, but let’s just say that’s a symptom.

    A quick aside: if you or a loved oneare prone to depressive episodes, here’s a good resource, by the way:

    The Mental Health First-Aid That You’ll Hopefully Never Need

    And in the event of the mental health worst case scenario:

    How To Stay Alive (When You Really Don’t Want To)

    The six prompts we gave earlier are just ideas that came to this writer’s mind, but they’re (ok, some bias here) very good ones. If you’d like more though, here’s a good resource:

    550+ Journal Prompts: The Ultimate List

    The Good, The Bad, and The Ugly

    While it’s not good to get stuck in ruminative negative thought spirals, it is good to have a safe outlet to express one’s negative thoughts/feelings:

    The Psychological Health Benefits of Accepting Negative Emotions and Thoughts: Laboratory, Diary, and Longitudinal Evidence

    Remember, your journal is (or ideally, should be) a place without censure. If you fear social consequences should your journal be read, then using an app with a good security policy and encryption options can be a good idea for journaling

    Finch App is a good free option if it’s not too cutesy for your taste, because in terms of security:

    • It can’t leak your data because your data never leaves your phone (unless you manually back up your data and then you choose to put it somewhere unsafe)
    • It has an option to require passcode/biometrics etc to open the app

    As a bonus, it also has very many optional journaling prompts, and also (optional) behavioral activation prompts, amongst more other offerings that we don’t have room to list here.

    Take care!

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  • Common Sense Labs: Blood Labs Demystified – by Dr. Ken Berry & Kim Howerton

    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.

    Most people, if given their test results as a set of numbers, will have no idea what they mean.

    And a doctor or nurse saying “this is good”, “this is a bit low”, “this is very high” etc isn’t that much more informative, as it doesn’t really give a true feel for the information.

    Dr. Berry produced this book to bridge that knowledge gap, and in his words, “put the power of health back in the hands of the people”. The book also covers what blood tests to recommend annually (finding common recommendations insufficient), and how to go about asking for those if your doctor might be keen to brush you off.

    This is a short book (weighing in at a lithe 78 pages), but the information contained therein is very dense, and very convenient to have it all in one place.

    As one Amazon reviewer wrote,

    ❝Someone said you can find the information on the Internet, but I would say good luck with that. It will be many many many hours compiling the gold that is in this book.❞

    Writer’s anecdote: indeed, I recently had 14 blood tests done as part of a regular checkup (I’m pleased to report I could not be in better health), and while interpreting the results, I had to look up a lot of things (which were often in the wrong units*), and if I’d had this book already, it would have been a breeze, as it covers everything I had done!

    *On which note, this book does provide results in US and International units, so you won’t be left wondering how to convert mmol/mol into mmol/L or mg/dL or such.

    Bottom line: if you are a person who has blood, this book will at some point be of immense value to you, if not immediately!

    Click here to check out Common Sense Labs, and understand what your blood is saying!

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