Should You Soak Your Nuts?

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It’s Q&A Day at 10almonds!

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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

❝hi. how many almonds should one eat per day? do they need to be soaked? thank you.❞

Within reason, however many you like! Given that protein is an appetite suppressant, you’ll probably find it’s not too many.

Dr. Michael Greger, of “How Not To Die” fame, suggests aiming for 30g of nuts per day. Since almonds typically weigh about 1g each, that means 30 if it’s all almonds.

And if you’re wondering about 10 almonds? The name’s a deliberate reference to an old internet hoax about 10 almonds being the equivalent of an aspirin for treating a headache. It’s a reminder to be open-mindedly skeptical about information circulating wildly, and look into the real, evidence-based, science of things.

  • Sometimes, the science validates claims, and we’re excited to share that!
  • Sometimes, the science just shoots claims down, and it’s important to acknowledge when that happens too.

On which note, about soaking…

Short version: soaking can improve the absorption of some nutrients, but not much more than simply chewing thoroughly. See:

Soaking does reduce certain “antinutrients” (compounds that block absorption of other nutrients), such as phytic acid. However, even a 24-hour soak reduces them only by about 5%:

Determination of d-myo-inositol phosphates in “activated” raw almonds using anion-exchange chromatography coupled with tandem mass spectrometry

If you don’t want to take 24-hours to get a 5% benefit, there’s good news! A 12-hour soak can result in 4% less phytic acid in chopped (but not whole) almonds:

The Effect of Soaking Almonds and Hazelnuts on Phytate and Mineral Concentrations

Lest that potentially underwhelming benefit leave a bitter taste in your mouth, one good thing about soaking almonds (if you don’t like bitter tastes, anyway) is that it will reduce their bitterness:

Bitter taste, phytonutrients, and the consumer: a review

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  • An Apple (Cider Vinegar) A Day…

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    An Apple (Cider Vinegar) A Day…

    You’ve probably heard of people drinking apple cider vinegar for its health benefits. It’s not very intuitive, so today we’re going to see what the science has to say…

    Apple cider vinegar for managing blood sugars

    Whether diabetic, prediabetic, or not at all, blood sugar spikes aren’t good for us, so anything that evens that out is worth checking out. As for apple cider vinegar…

    Diabetes Control: Is Vinegar a Promising Candidate to Help Achieve Targets?

    …the answer found by this study was “yes”, but their study was small, and they concluded that more research would be worthwhile. So…

    The role of acetic acid on glucose uptake and blood flow rates in the skeletal muscle in humans with impaired glucose tolerance

    …was also a small study, with the same (positive) results.

    But! We then found a much larger systematic review was conducted, examining 744 previously-published papers, adding in another 14 they found via those. After removing 47 duplicates, and removing another 15 for not having a clinical trial or not having an adequate control, they concluded:

    ❝In this systematic review and meta-analyses, the effect of vinegar consumption on postprandial glucose and insulin responses were evaluated through pooled analysis of glucose and insulin AUC in clinical trials. Vinegar consumption was associated with a statistically significant reduction in postprandial glucose and insulin responses in both healthy participants and participants with glucose disorder.❞

    ~ Sishehbor, Mansoori, & Shirani

    Check it out:

    Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials

    Apple cider vinegar for weight loss?

    Yep! It appears to be an appetite suppressant, probably moderating ghrelin and leptin levels.

    See: The Effects of Vinegar Intake on Appetite Measures and Energy Consumption: A Systematic Literature Review

    But…

    As a bonus, it also lowers triglycerides and total cholesterol, while raising HDL (good cholesterol), and that’s in addition to doubling the weight loss compared to control:

    See for yourself: Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial

    How much to take?

    Most of these studies were done with 1–2 tbsp of apple cider vinegar in a glass of water, at mealtime.

    Obviously, if you want to enjoy the appetite-suppressant effects, take it before the meal! If you forget and/or choose to take it after though, it’ll still help keep your blood sugars even and still give you the cholesterol-moderating benefits.

    Where to get it?

    Your local supermarket will surely have it. Or if you buy it online, you can even get it in capsule form!

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  • Tilapia vs Cod – Which is Healthier?

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    Our Verdict

    When comparing tilapia to cod, we picked the tilapia.

    Why?

    Another case of “that which is more expensive is not necessarily the healthier”!

    In terms of macros, tilapia has more protein and fats, as well as more omega-3 (and omega-6). On the downside, tilapia does have relatively more saturated fat, but at 0.94g/100g, it’s not exactly butter.

    The vitamins category sees that tilapia has more of vitamins B1, B3, B5, B12, D, and K, while cod has more of vitamins B6, B9, and choline. A moderate win for tilapia.

    When it comes to minerals, things are most divided; tilapia has more copper, iron, phosphorus, potassium, manganese, and selenium, while cod has more magnesium and zinc. An easy win for tilapia.

    One other thing to note is that both of these fish contain mercury these days (and it’s worth noting: cod has nearly 10x more mercury). Mercury is, of course, not exactly a health food.

    So, excessive consumption of either is not recommended, but out of the two, tilapia is definitely the one to pick.

    Want to learn more?

    You might like to read:

    Farmed Fish vs Wild Caught: Know The Health Differences

    Take care!

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  • Quinoa vs Couscous – Which is Healthier?

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    Our Verdict

    When comparing quinoa to couscous, we picked the quinoa.

    Why?

    Firstly, quinoa is the least processed by far. Couscous, even if wholewheat, has by necessity been processed to make what is more or less the same general “stuff” as pasta. Now, the degree to which something has or has not been processed is a common indicator of healthiness, but not necessarily declarative. There are some processed foods that are healthy (e.g. many fermented products) and there are some unprocessed plant or animal products that can kill you (e.g. red meat’s health risks, or the wrong mushrooms). But in this case—quinoa vs couscous—it’s all borne out pretty much as expected.

    For the purposes of the following comparisons, we’ll be looking at uncooked/dry weights.

    In terms of macros, quinoa has a little more protein, slightly lower carbs, and several times the fiber. The amino acids making up quinoa’s protein are also much more varied.

    In the category of vitamins, quinoa has more of vitamins A, B1, B2, B6, and B9, while couscous boasts a little more of vitamins B3 and B5. Given the respective margins of difference, as well as the total vitamins contained, this category is an easy win for quinoa.

    When it comes to minerals, this one’s not even more clear. Quinoa has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Couscous, meanwhile has more of just one mineral: sodium. So, maybe not one you want more of.

    All in all, today’s is an easy pick: quinoa!

    Want to learn more?

    You might like to read:

    Take care!

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  • A new emergency procedure for cardiac arrests aims to save more lives – here’s how it works

    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.

    As of January this year, Aotearoa New Zealand became just the second country (after Canada) to adopt a groundbreaking new procedure for patients experiencing cardiac arrest.

    Known as “double sequential external defibrillation” (DSED), it will change initial emergency response strategies and potentially improve survival rates for some patients.

    Surviving cardiac arrest hinges crucially on effective resuscitation. When the heart is working normally, electrical pulses travel through its muscular walls creating regular, co-ordinated contractions.

    But if normal electrical rhythms are disrupted, heartbeats can become unco-ordinated and ineffective, or cease entirely, leading to cardiac arrest.

    Defibrillation is a cornerstone resuscitation method. It gives the heart a powerful electric shock to terminate the abnormal electrical activity. This allows the heart to re-establish its regular rhythm.

    Its success hinges on the underlying dysfunctional heart rhythm and the proper positioning of the defibrillation pads that deliver the shock. The new procedure will provide a second option when standard positioning is not effective.

    Using two defibrillators

    During standard defibrillation, one pad is placed on the right side of the chest just below the collarbone. A second pad is placed below the left armpit. Shocks are given every two minutes.

    Early defibrillation can dramatically improve the likelihood of surviving a cardiac arrest. However, around 20% of patients whose cardiac arrest is caused by “ventricular fibrillation” or “pulseless ventricular tachycardia” do not respond to the standard defibrillation approach. Both conditions are characterised by abnormal activity in the heart ventricles.

    DSED is a novel method that provides rapid sequential shocks to the heart using two defibrillators. The pads are attached in two different locations: one on the front and side of the chest, the other on the front and back.

    A single operator activates the defibrillators in sequence, with one hand moving from the first to the second. According to a recent randomised trial in Canada, this approach could more than double the chances of survival for patients with ventricular fibrillation or pulseless ventricular tachycardia who are not responding to standard shocks.

    The second shock is thought to improve the chances of eliminating persistent abnormal electrical activity. It delivers more total energy to the heart, travelling along a different pathway closer to the heart’s left ventricle.

    Evidence of success

    New Zealand ambulance data from 2020 to 2023 identified about 1,390 people who could potentially benefit from novel defibrillation methods. This group has a current survival rate of only 14%.

    Recognising the potential for DSED to dramatically improve survival for these patients, the National Ambulance Sector Clinical Working Group updated the clinical procedures and guidelines for emergency medical services personnel.

    The guidelines now specify that if ventricular fibrillation or pulseless ventricular tachycardia persist after two shocks with standard defibrillation, the DSED method should be administered. Two defibrillators need to be available, and staff must be trained in the new approach.

    Though the existing evidence for DSED is compelling, until recently it was based on theory and a small number of potentially biased observational studies. The Canadian trial was the first to directly compare DSED to standard treatment.

    From a total of 261 patients, 30.4% treated with this strategy survived, compared to 13.3% when standard resuscitation protocols were followed.

    The design of the trial minimised the risk of other factors confounding results. It provides confidence that survival improvements were due to the defibrillation approach and not regional differences in resources and training.

    The study also corroborates and builds on existing theoretical and clinical scientific evidence. As the trial was stopped early due to the COVID-19 pandemic, however, the researchers could recruit fewer than half of the numbers planned for the study.

    Despite these and other limitations, the international group of experts that advises on best practice for resuscitation updated its recommendations in 2023 in response to the trial results. It suggested (with caution) that emergency medical services consider DSED for patients with ventricular fibrillation or pulseless ventricular tachycardia who are not responding to standard treatment.

    Training and implementation

    Although the evidence is still emerging, implementation of DSED by emergency services in New Zealand has implications beyond the care of patients nationally. It is also a key step in advancing knowledge about optimal resuscitation strategies globally.

    There are always concerns when translating an intervention from a controlled research environment to the relative disorder of the real world. But the balance of evidence was carefully considered before making the decision to change procedures for a group of patients who have a low likelihood of survival with current treatment.

    Before using DSED, emergency medical personnel undergo mandatory education, simulation and training. Implementation is closely monitored to determine its impact.

    Hospitals and emergency departments have been informed of the protocol changes and been given opportunities to ask questions and give feedback. As part of the implementation, the St John ambulance service will perform case reviews in addition to wider monitoring to ensure patient safety is prioritised.

    Ultimately, those involved are optimistic this change to cardiac arrest management in New Zealand will have a positive impact on survival for affected patients.The Conversation

    Vinuli Withanarachchie, PhD candidate, College of Health, Massey University; Bridget Dicker, Associate Professor of Paramedicine, Auckland University of Technology, and Sarah Maessen, Research Associate, Auckland University of Technology

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

    Don’t Forget…

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  • International Day of Women and Girls in Science

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    Today is the International Day of Women and Girls in Science, so we’ve got a bunch of content for the ladies out there. Let’s start with the statement Sima Bahous (the Executive Director of UN Women) made:

    ❝This year, the sixty-seventh session of the Commission on the Status of Women (CSW67) will consider as its priority theme “Innovation and technological change, and education in the digital age for achieving gender equality and the empowerment of all women and girls”.

    This is an unprecedented opportunity for the Commission to develop a definitive agenda for progress towards women’s full and equal participation and representation in STEM. Its implementation will require bold, coordinated, multi-stakeholder action.❞

    Read Her Full Statement Here!

    Here at 10almonds, we are just one newsletter, and maybe we can’t change the world (…yet), but we’re all for this!

    We’re certainly all in favour of education in the digital age, and more of our subscribers are women and girls than not (highest of fives from your writer today, also a woman—and I do bring most of the sciency content).

    Medical News Today asks “Why Are Women Less Likely To Survive Cardiac Arrest Than Men?”

    You can read the full article here, but the short version is:

    • People (bystanders and EMS professionals alike!) are less likely to intervene to give CPR when the patient is a woman (we appreciate that “your hands on an unknown woman’s chest” is a social taboo, but there’s a time and a place!)
    • People trained to give CPR (volunteers or professionals!) are often less confident about how to do so with female anatomy—training is almost entirely on “male” dummies.

    A quick take-away from this is: to give effective CPR, you need to be giving two-inch compressions!

    On a side note, do you want to learn how to correctly do chest compressions on female anatomy? This short (1:55) video could save a woman’s life!

    As a science-based health and productivity newsletter, we make no apologies if occasional issues sometimes have a slant to women’s health! Heaven help us, the bias in science at large is certainly the opposite:

    The list of examples is far too long for us to include here, but two that spring immediately to mind are:

    Maybe if women in STEM weren’t on the receiving end of rampant systemic misogyny, we’d have more women in science, and some answers by now!

    ❗️NOT-SO-FUN FACT:

    Women make up only 28% of the workforce in science, technology, engineering and math (STEM), and men vastly outnumber women majoring in most STEM fields in college. The gender gaps are particularly high in some of the fastest-growing and highest-paid jobs of the future, like computer science and engineering.

    Source: AAUW

    The US census suggests change is happening, but is a very long way from equality!

    WHAT OUR SUBSCRIBERS SAY:

    ❝Women are slowly gaining more of a place in academia, and slowly making more of a difference when they get there, and start doing research that reflects ourselves. But I still think that it’s a struggle to get there, and it’s a struggle to be heard and be respected.

    It’s a matter of pride, it’s a matter of proving yourself, being in STEM, and [women in STEM] still report being extremely disrespected, not taken seriously all, despite being very very good.

    It’s worth noting as well, that we’ve had women in STEM for a while and there are so many things we appreciate nowadays that they were a part of, but they were never given credit for—it’s still a problem today and something we need to more actively fight.❞

    Isabella F. Lima, Occupational Psychologist

    Are you a woman in STEM, and have a story to tell? We’d love to hear it! Just reply to this email 🙂

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  • Dopamine Nation – by Dr. Anna Lembke

    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.

    We live in an age of abundance, though it often doesn’t feel like it. Some of that is due to artificial scarcity, but a lot of it is due to effectively whiting out our dopamine circuitry through chronic overuse.

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    Click here to check out Dopamine Nation, and get a handle on yours!

    Don’t Forget…

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    Learn to Age Gracefully

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