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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  • The Food Additive You Do Want

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    Q: When Is A Fiber Not A Fiber?

    A: when it’s a resistant starch. What’s it resistant to? Digestion. So, it functions as though a fiber, and by some systems, may get classified as such.

    It’s a little like how sucralose is technically a sugar, but the body processes it like a fiber (but beware, because the sweetness of this disaccharide alone can trigger an insulin response anyway—dose dependent)

    There may be other problems too:

    But today’s not about sucralose, it’s about…

    Guar gum’s surprising dietary role

    You may have noticed “guar gum” on the list of ingredients of all kinds of things from baked goods to dairy products to condiments to confectionary and more.

    It’s also used in cosmetics and explosives, but let’s not focus on that.

    It’s used in food products as…

    • a bulking agent
    • a thickener
    • a stabilizer

    Our attention was caught by a new study, that found:

    Resistant starch intake facilitates weight loss in humans by reshaping the gut microbiota

    Often people think of “fiber helps weight loss” as “well yes, if you are bulking out your food with sawdust, you will eat less”, but it’s not that.

    There’s an actual physiological process going on here!

    We can’t digest it, but our gut microbiota can and will ferment it. See also:

    Fiber against pounds: Resistant starch found to support weight loss

    Beyond weight loss

    Not everyone wants to lose weight, and even where weight loss is a goal, it’s usually not the only goal. As it turns out, adding guar gum into our diet does more things too:

    Resistant starch supplement found to reduce liver triglycerides in people with fatty liver disease

    (specifically, this was about NAFLD, non-alcoholic fatty liver disease)

    Digging a little, it seems the benefits don’t stop there either:

    Diet high in guar gum fiber limits inflammation and delays multiple sclerosis symptoms

    (this one was a rodent study, but still, it’s promising and it’s consistent with what one would expect based on what else we know about its function in diet)

    Should we just eat foods with guar gum in as an additive?

    That depends on what they are, but watch out for the other additives if you do!

    You can just buy guar gum by itself, by the way (here’s an example product on Amazon).

    It’s doubtlessly no fun to take as a supplement (we haven’t tried this one), but it can be baked into bread, if baking’s your thing, or just used as a thickener in recipes where ordinarily you might use cornstarch or something else.

    Can I get similar benefits from other foods?

    The relevant quality is also present in resistant starches in general, so you might want to check out these foods, for example:

    9 Foods That Are High in Resistant Starch

    You can also check out ways to increase your fiber intake in general:

    Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)

    Enjoy!

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  • What To Eat, Take, And Do Before A Workout

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    What to eat, take, and do before a workout

    We’ve previously written about how to recover quickly after a workout:

    Overdone It? How To Speed Up Recovery After Exercise

    Today we’ll look at the flipside: how to prepare for exercise.

    Pre-workout nutrition

    As per what we wrote (and referenced) above, a good dictum is “protein whenever; carbs after”. See also:

    Pre- versus post-exercise protein intake has similar effects on muscular adaptations

    It’s recommended to have a light, balanced meal a few hours before exercising, though there are nuances:

    International society of sports nutrition position stand: nutrient timing

    Hydration

    You will not perform well unless you are well-hydrated:

    Influence of Dehydration on Intermittent Sprint Performance

    However, you also don’t want to just be sloshing around when exercising because you took care to get in your two litres before hitting the gym.

    For this reason, quality can be more important than quantity, and sodium and other electrolytes can be important and useful, but will not be so for everyone in all circumstances.

    Here’s what we wrote previously about that:

    Are Electrolyte Supplements Worth It?

    Pre-workout supplements

    We previously wrote about the use of creatine specifically:

    Creatine: Very Different For Young & Old People

    Caffeine is also a surprisingly effective pre-workout supplement:

    International society of sports nutrition position stand: caffeine and exercise performance

    Depending on the rate at which you metabolize caffeine (there are genes for this), the effects will come/go earlier/later, but as a general rule of thumb, caffeine should work within about 20 minutes, and will peak in effect 1–2 hours after consumption:

    Nutrition Supplements to Stimulate Lipolysis: A Review in Relation to Endurance Exercise Capacity

    Branched Chain Amino Acids, or BCAAs, are commonly enjoyed as pre-workout supplement to help reduce creatine kinase and muscle soreness, but won’t accelerate recovery:

    The effect of branched-chain amino acid on muscle damage markers and performance following strenuous exercise: a systematic review and meta-analysis

    …but will help boost muscle-growth (or maintenance, depending on your exercise and diet) in the long run:

    Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans

    Where can I get those?

    We don’t sell them, but here’s an example product on Amazon, for your convenience 

    There are also many multi-nutrient pre-workout supplements on the market (like the secondary product offered with the BCAA above). We’d need a lot more room to go into all of those (maybe we’ll include some in our Monday Research Review editions), but meanwhile, here’s some further reading:

    The 11 Best Pre-Workout Supplements According to a Dietitian

    (it’s more of a “we ranked these commercial products” article than a science article, but it’s a good starting place for understanding about what’s on offer)

    Enjoy!

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  • Behavioral Activation Against Depression & Anxiety

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    Behavioral Activation Against Depression & Anxiety

    Psychologists do love making fancy new names for things.

    You thought you were merely “eating your breakfast”, but now it’s “Happiness-Oriented Basic Behavioral Intervention Therapy (HOBBIT)” or something.

    This one’s quite simple, so we’ll keep it short for today, but it is one more tool for your toolbox:

    What is Behavioral Activation?

    Behavioral Activation is about improving our mood (something we can’t directly choose) by changing our behavior (something we usually can directly choose).

    An oversimplified (and insufficient, as we will explain, but we’ll use this one to get us started) example would be “whistle a happy tune and you will be happy”.

    Behavioral Activation is not a silver bullet

    Or if it is, then it’s the kind you have to keep shooting, because one shot is not enough. However, this becomes easier than you might think, because Behavioral Activation works by…

    Creating a Positive Feedback Loop

    A lot of internal problems in depression and anxiety are created by the fact that necessary and otherwise desirable activities are being written off by the brain as:

    • Pointless (depression)
    • Dangerous (anxiety)

    The inaction that results from these aversions creates a negative feedback loop as one’s life gradually declines (as does one’s energy, and interest in life), or as the outside world seems more and more unwelcoming/scary.

    Instead, Behavioral Activation plans activities (usually with the help of a therapist, as depressed/anxious people are not the most inclined to plan activities) that will be:

    • attainable
    • rewarding

    The first part is important, because the maximum of what is “attainable” to a depressed/anxious person can often be quite a small thing. So, small goals are ideal at first.

    The second part is important, because there needs to be some way of jump-starting a healthier dopamine cycle. It also has to feel rewarding during/after doing it, not next year, so short term plans are ideal at first.

    So, what behavior should we do?

    That depends on you. Behavioral Activation calls for keeping track of our activities (bullet-journaling is fine, and there are apps* that can help you, too) and corresponding moods.

    *This writer uses the pragmatic Daylio for its nice statistical analyses of bullet-journaling data-points, and the very cute Finch for more keyword-oriented insights and suggestions. Whatever works for you, works for you, though! It could even be paper and pen.

    Sometimes the very thought of an activity fills us with dread, but the actual execution of it brings us relief. Bullet-journaling can track that sort of thing, and inform decisions about “what we should do” going forwards.

    Want a ready-made brainstorm to jump-start your creativity?

    Here’s list of activities suggested by TherapistAid (a resource hub for therapists)

    Want to know more?

    You might like:

    Take care!

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Related Posts

  • Physical Sunscreen or Chemical Sunscreen – Which is Healthier?
  • Traveling To Die: The Latest Form of Medical Tourism

    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.

    In the 18 months after Francine Milano was diagnosed with a recurrence of the ovarian cancer she thought she’d beaten 20 years ago, she traveled twice from her home in Pennsylvania to Vermont. She went not to ski, hike, or leaf-peep, but to arrange to die.

    “I really wanted to take control over how I left this world,” said the 61-year-old who lives in Lancaster. “I decided that this was an option for me.”

    Dying with medical assistance wasn’t an option when Milano learned in early 2023 that her disease was incurable. At that point, she would have had to travel to Switzerland — or live in the District of Columbia or one of the 10 states where medical aid in dying was legal.

    But Vermont lifted its residency requirement in May 2023, followed by Oregon two months later. (Montana effectively allows aid in dying through a 2009 court decision, but that ruling doesn’t spell out rules around residency. And though New York and California recently considered legislation that would allow out-of-staters to secure aid in dying, neither provision passed.)

    Despite the limited options and the challenges — such as finding doctors in a new state, figuring out where to die, and traveling when too sick to walk to the next room, let alone climb into a car — dozens have made the trek to the two states that have opened their doors to terminally ill nonresidents seeking aid in dying.

    At least 26 people have traveled to Vermont to die, representing nearly 25% of the reported assisted deaths in the state from May 2023 through this June, according to the Vermont Department of Health. In Oregon, 23 out-of-state residents died using medical assistance in 2023, just over 6% of the state total, according to the Oregon Health Authority.

    Oncologist Charles Blanke, whose clinic in Portland is devoted to end-of-life care, said he thinks that Oregon’s total is likely an undercount and he expects the numbers to grow. Over the past year, he said, he’s seen two to four out-of-state patients a week — about one-quarter of his practice — and fielded calls from across the U.S., including New York, the Carolinas, Florida, and “tons from Texas.” But just because patients are willing to travel doesn’t mean it’s easy or that they get their desired outcome.

    “The law is pretty strict about what has to be done,” Blanke said.

    As in other states that allow what some call physician-assisted death or assisted suicide, Oregon and Vermont require patients to be assessed by two doctors. Patients must have less than six months to live, be mentally and cognitively sound, and be physically able to ingest the drugs to end their lives. Charts and records must be reviewed in the state; neglecting to do so constitutes practicing medicine out of state, which violates medical licensing requirements. For the same reason, the patients must be in the state for the initial exam, when they request the drugs, and when they ingest them.

    State legislatures impose those restrictions as safeguards — to balance the rights of patients seeking aid in dying with a legislative imperative not to pass laws that are harmful to anyone, said Peg Sandeen, CEO of the group Death With Dignity. Like many aid-in-dying advocates, however, she said such rules create undue burdens for people who are already suffering.

    Diana Barnard, a Vermont palliative care physician, said some patients cannot even come for their appointments. “They end up being sick or not feeling like traveling, so there’s rescheduling involved,” she said. “It’s asking people to use a significant part of their energy to come here when they really deserve to have the option closer to home.”

    Those opposed to aid in dying include religious groups that say taking a life is immoral, and medical practitioners who argue their job is to make people more comfortable at the end of life, not to end the life itself.

    Anthropologist Anita Hannig, who interviewed dozens of terminally ill patients while researching her 2022 book, “The Day I Die: The Untold Story of Assisted Dying in America,” said she doesn’t expect federal legislation to settle the issue anytime soon. As the Supreme Court did with abortion in 2022, it ruled assisted dying to be a states’ rights issue in 1997.

    During the 2023-24 legislative sessions, 19 states (including Milano’s home state of Pennsylvania) considered aid-in-dying legislation, according to the advocacy group Compassion & Choices. Delaware was the sole state to pass it, but the governor has yet to act on it.

    Sandeen said that many states initially pass restrictive laws — requiring 21-day wait times and psychiatric evaluations, for instance — only to eventually repeal provisions that prove unduly onerous. That makes her optimistic that more states will eventually follow Vermont and Oregon, she said.

    Milano would have preferred to travel to neighboring New Jersey, where aid in dying has been legal since 2019, but its residency requirement made that a nonstarter. And though Oregon has more providers than the largely rural state of Vermont, Milano opted for the nine-hour car ride to Burlington because it was less physically and financially draining than a cross-country trip.

    The logistics were key because Milano knew she’d have to return. When she traveled to Vermont in May 2023 with her husband and her brother, she wasn’t near death. She figured that the next time she was in Vermont, it would be to request the medication. Then she’d have to wait 15 days to receive it.

    The waiting period is standard to ensure that a person has what Barnard calls “thoughtful time to contemplate the decision,” although she said most have done that long before. Some states have shortened the period or, like Oregon, have a waiver option.

    That waiting period can be hard on patients, on top of being away from their health care team, home, and family. Blanke said he has seen as many as 25 relatives attend the death of an Oregon resident, but out-of-staters usually bring only one person. And while finding a place to die can be a problem for Oregonians who are in care homes or hospitals that prohibit aid in dying, it’s especially challenging for nonresidents.

    When Oregon lifted its residency requirement, Blanke advertised on Craigslist and used the results to compile a list of short-term accommodations, including Airbnbs, willing to allow patients to die there. Nonprofits in states with aid-in-dying laws also maintain such lists, Sandeen said.

    Milano hasn’t gotten to the point where she needs to find a place to take the meds and end her life. In fact, because she had a relatively healthy year after her first trip to Vermont, she let her six-month approval period lapse.

    In June, though, she headed back to open another six-month window. This time, she went with a girlfriend who has a camper van. They drove six hours to cross the state border, stopping at a playground and gift shop before sitting in a parking lot where Milano had a Zoom appointment with her doctors rather than driving three more hours to Burlington to meet in person.

    “I don’t know if they do GPS tracking or IP address kind of stuff, but I would have been afraid not to be honest,” she said.

    That’s not all that scares her. She worries she’ll be too sick to return to Vermont when she is ready to die. And, even if she can get there, she wonders whether she’ll have the courage to take the medication. About one-third of people approved for assisted death don’t follow through, Blanke said. For them, it’s often enough to know they have the meds — the control — to end their lives when they want.

    Milano said she is grateful she has that power now while she’s still healthy enough to travel and enjoy life. “I just wish more people had the option,” she said.

    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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  • Can you die from long COVID? The answer is not so simple

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    Nearly five years into the pandemic, COVID is feeling less central to our daily lives.

    But the virus, SARS-CoV-2, is still around, and for many people the effects of an infection can be long-lasting. When symptoms persist for more than three months after the initial COVID infection, this is generally referred to as long COVID.

    In September, Grammy-winning Brazilian musician Sérgio Mendes died aged 83 after reportedly having long COVID.

    Australian data show 196 deaths were due to the long-term effects of COVID from the beginning of the pandemic up to the end of July 2023.

    In the United States, the Centers for Disease Control and Prevention reported 3,544 long-COVID-related deaths from the start of the pandemic up to the end of June 2022.

    The symptoms of long COVID – such as fatigue, shortness of breath and “brain fog” – can be debilitating. But can you die from long COVID? The answer is not so simple.

    Jan Krava/Shutterstock

    How could long COVID lead to death?

    There’s still a lot we don’t understand about what causes long COVID. A popular theory is that “zombie” virus fragments may linger in the body and cause inflammation even after the virus has gone, resulting in long-term health problems. Recent research suggests a reservoir of SARS-CoV-2 proteins in the blood might explain why some people experience ongoing symptoms.

    We know a serious COVID infection can damage multiple organs. For example, severe COVID can lead to permanent lung dysfunction, persistent heart inflammation, neurological damage and long-term kidney disease.

    These issues can in some cases lead to death, either immediately or months or years down the track. But is death beyond the acute phase of infection from one of these causes the direct result of COVID, long COVID, or something else? Whether long COVID can directly cause death continues to be a topic of debate.

    Of the 3,544 deaths related to long COVID in the US up to June 2022, the most commonly recorded underlying cause was COVID itself (67.5%). This could mean they died as a result of one of the long-term effects of a COVID infection, such as those mentioned above.

    COVID infection was followed by heart disease (8.6%), cancer (2.9%), Alzheimer’s disease (2.7%), lung disease (2.5%), diabetes (2%) and stroke (1.8%). Adults aged 75–84 had the highest rate of death related to long COVID (28.8%).

    These findings suggest many of these people died “with” long COVID, rather than from the condition. In other words, long COVID may not be a direct driver of death, but rather a contributor, likely exacerbating existing conditions.

    A woman lying in bed in the dark.
    The symptoms of long COVID can be debilitating. Lysenko Andrii/Shutterstock

    ‘Cause of death’ is difficult to define

    Long COVID is a relatively recent phenomenon, so mortality data for people with this condition are limited.

    However, we can draw some insights from the experiences of people with post-viral conditions that have been studied for longer, such as myalgic encephalomyelitis or chronic fatigue syndrome (ME/CFS).

    Like long COVID, ME/CFS is a complex condition which can have significant and varied effects on a person’s physical fitness, nutritional status, social engagement, mental health and quality of life.

    Some research indicates people with ME/CFS are at increased risk of dying from causes including heart conditions, infections and suicide, that may be triggered or compounded by the debilitating nature of the syndrome.

    So what is the emerging data on long COVID telling us about the potential increased risk of death?

    Research from 2023 has suggested adults in the US with long COVID were at greater risk of developing heart disease, stroke, lung disease and asthma.

    Research has also found long COVID is associated with a higher risk of suicidal ideation (thinking about or planning suicide). This may reflect common symptoms and consequences of long COVID such as sleep problems, fatigue, chronic pain and emotional distress.

    But long COVID is more likely to occur in people who have existing health conditions. This makes it challenging to accurately determine how much long COVID contributes to a person’s death.

    Research has long revealed reliability issues in cause-of-death reporting, particularly for people with chronic illness.

    Flowers in a cemetery.
    Determining the exact cause of someone’s death is not always easy. Pixabay/Pexels

    So what can we conclude?

    Ultimately, long COVID is a chronic condition that can significantly affect quality of life, mental wellbeing and overall health.

    While long COVID is not usually immediately or directly life-threatening, it’s possible it could exacerbate existing conditions, and play a role in a person’s death in this way.

    Importantly, many people with long COVID around the world lack access to appropriate support. We need to develop models of care for the optimal management of people with long COVID with a focus on multidisciplinary care.

    Dr Natalie Jovanovski, Vice Chancellor’s Senior Research Fellow in the School of Health and Biomedical Sciences at RMIT University, contributed to this article.

    Rose (Shiqi) Luo, Postdoctoral Research Fellow, School of Health and Biomedical Sciences, RMIT University; Catherine Itsiopoulos, Professor and Dean, School of Health and Biomedical Sciences, RMIT University; Kate Anderson, Vice Chancellor’s Senior Research Fellow, RMIT University; Magdalena Plebanski, Professor of Immunology, RMIT University, and Zhen Zheng, Associate Professor, STEM | Health and Biomedical Sciences, RMIT University

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

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  • Health Hacks from 20 Doctors

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    Doctor Mike’s Approach

    You may be used to Tuesday’s expert insights column, where we break down the work or research of a medical expert. Doctor Mike, the creator of the video below, has put us to shame, interviewing 20 experts and condensing it into one, sub 12-minute video.

    In short, Doctor Mike has interviewed medical professionals and asked them to share a unique piece of advice, specific to their field, that’s easy to incorporate into your daily routine. He calls them Health Hacks (hey, that sounds similar to our Life Hacks section).

    We aren’t going to list out all 20—you’ll have to watch the video for that—but here are a few of our favourites

    Toenail Fungus Treatment

    Dr. Dana Brems, a podiatrist, reveals that Vicks VapoRub has antifungal properties, and thus can be used on toenails affected by fungus.

    Water Intake Myth

    Dr. Rena Malik, a urologist, debunks the myth that everyone needs to drink eight glasses of water daily, advising people to drink when thirsty and monitor urine color for hydration.

    (You can see what we’ve written on this subject here, as well as here).

    Natural Lip Plumper

    Dr. Anthony Youn, a plastic surgeon, offers a simple recipe for plumping lips—add a drop or two of food-grade peppermint oil to your lip gloss.

    Toothbrushing Technique:

    Dr. Winters, an orthodontist, explains that brushing teeth at a 45-degree angle towards the gums is more effective than the common side-to-side method. See our thoughts on this here and here.

    Want more tips? Watch them all in the video below:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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