Shredded Wheat vs Organic Crunch – Which is Healthier?

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Our Verdict

When comparing Shredded Wheat to Organic Crunch, we picked the Shredded Wheat.

Why?

In this battle of the cereals, it comes down to the ingredients:

  • The Shredded Wheat cereal has two ingredients: wheat (shredded), and BHT. The latter is a phenolic compound and antioxidant.
  • The Organic Crunch cereal has lots of ingredients, of which the first two are wheat flour, and sugar.

This means that, per serving…

  • The Shredded Wheat cereal has 7g fiber and 0g sugar
  • The Organic Crunch cereal has 3g fiber and 12g sugar

Quite a difference! Sometimes, the “Organic Crunch” of a product comes from crunchy sugar.

You can check them out side-by-side here:

Shredded Wheat | Organic Crunch

Want to know more?

There’s a popular view that the only way to get fiber is to eat things that look (and potentially taste) like cardboard. Not so! There are delicious options:

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

Enjoy!

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  • We Hope This Email Blows Your Tits Clean Off

    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.

    The Right Kind Of “Email Hacks”!

    Are you a Gmailer or an Outlookista? Whatever your preference, you’re probably facing many of the same challenges that most of us face in our work and personal lives:

    Email’s greatest strength (its ease of accessibility) brings about its greatest problem (our inboxes are cluttered and chaotic), not to mention that each of us are usually managing a whole flock of email addresses.

    Sometimes we put productivity resources up against each other; that’s not what we’re going to do today! Each of these can play a role alongside each other; grab as many as will make your life easier:

    ProtonMail: this is an email client; it’s the nicest, simplest, easiest, free email client that doesn’t track, let alone share, everything you do.

    Bonus: there also exists ProtonCalendar (it’s a calendar that doesn’t share your data), ProtonDrive (it’s a cloud storage provider that doesn’t share your data) and, because they’re indeed serious about your privacy, ProtonVPN (it’s a VPN that, of course, doesn’t share your data).

    Get ProtonMail!

    Clean Email: maybe you’re stuck with the email provider you have. It happens. But it doesn’t have to be a chaotic mess. This tool will make tidying your email (and keeping it tidy!) a simplified dream.

    See How Clean Your Email Can Get With Just A Few Clicks!

    Right Inbox: a Gmail extension with many useful features, including read receipts, emails scheduled for later (e.g: time your email to send at 7am to look like a morning lark when in fact you’re peacefully snoozing), add unforwardable “For Your Eyes Only” notes to emails, and more.

    Power Up Your Gmail With The Right Inbox Extension!

    Email Finder: find the verified work email address of any person, so long as you know what company you’re looking for them in! No more “I thought it was lastname.firstname@ and it was firstname.lastname@”, no more “the wrong John Smith”, no more “undelivered” bounceback notices. Just: your email delivered.

    Never Hear From The Mailer Daemon Again, With Email Finder!

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    Get What You Really Want From Your Subscriptions, With Unroll.Me!

    On which note, anything you’d like to hear more of from us? Let us know! You can always just hit reply, or use the feedback widget at the bottom of this email

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  • The Circadian Rhythm: Far More Than Most People Know

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    The Circadian Rhythm: Far More Than Most People Know

    This is Dr. Satchidananda (Satchin) Panda, the scientist behind the discovery of the blue-light sensing cell type in the retina, and the many things it affects. But, he’s discovered more…

    First, what you probably know (with a little more science)

    Dr. Panda discovered that melanopsin, a photopigment, is “the primary candidate for photoreceptor-mediated entrainment”.

    To put that in lay terms, it’s the brain’s go-to for knowing approximately what time of day or night it is, according to how much light there is (or isn’t), and how long it has (or hasn’t) been there.

    But… the brain’s “go-to” isn’t the only method. By creating mice without melanopsin, he was able to find that they still keep a circadian rhythm, even in complete darkness:

    Melanopsin (Opn4) Requirement for Normal Light-Induced Circadian Phase Shifting

    In other words, it was a helpful, but not completely necessary, means of keeping a circadian rhythm.

    So… What else is going on?

    Dr. Panda and his team did a lot of science that is well beyond the scope of this main feature, but to give you an idea:

    • With jargon: it explored the mechanisms and transcription translation negative feedback loops that regulate chronobiological processes, such as a histone lysine demathlyase 1a (JARID1a) that enhances Clock-Bmal1 transcription, and then used assorted genomic techniques to develop a model for how JARID1a works to moderate the level of Per transcription by regulating the transition between its repression and activation, and discovered that this heavily centered on hepatic gluconeogenesis and glucose homeostasis, facilitated by the protein cryptochrome regulating the fasting signal that occurs when glucagon binds to a G-protein coupled receptor, triggering CREB activation.
    • Without jargon: a special protein tells our body how to respond to eating/fasting at different times of day—and conversely, certain physiological responses triggered by eating/fasting help us know what time of day it is.
    • Simplest: our body keeps on its best cycle if we eat at the same time every day

    This is important, because our circadian rhythm matters for a lot more than sleeping/waking! Take hormones, for example:

    • Obvious hormones: testosterone and estrogen peak in the mornings around 9am, progesterone peaks between 10pm and 2am
    • Forgotten hormones: cortisol peaks in the morning around 8:30am, melatonin peaks between 10pm and 2am
    • More hormones: ghrelin (hunger hormone) peaks around 10am, leptin (satiety hormone) peaks 20 minutes after eating a certain amount of satiety-triggering food (protein does this most quickly), insulin is heavily tied to carbohydrate intake, but will still peak and trough according to when the body expects food.

    What does this mean for us in practical terms?

    For a start, it means that intermittent fasting can help guard against metabolic and related diseases (including inflammation, and thus also cancer, diabetes, arthritis, and more) a lot more if we practice it with our circadian rhythm in mind.

    So that “8-hour window” for eating, that many intermittent fasting practitioners adhere to, is going to do much, much better if it’s 10am to 6pm, rather than, say, 4pm to midnight.

    Additionally, Dr. Panda and his team found that a 12-hour eating window wasn’t sufficient to help significantly.

    Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges

    Some other take-aways:

    • For reasons beyond the scope of this article, it’s good to exercise a) early b) before eating, so getting in some exercise between 8.30am and 10am is ideal
    • It also means it’s beneficial to “front-load” eating, so a large breakfast at 10am, and smaller meals/snacks afterwards, is best.
    • It also means that getting sunlight (even if cloud-covered) around 8.30am helps guard against metabolic disorders a lot, since the light remains the body’s go-to way of knowing the time.
      • We realize that sunlight is not available at 8.30am at all latitudes at all times of year. Artificial is next-best.
    • It also means sexual desire will typically peak in men in the mornings (per testosterone) and women in the evenings (per progesterone), but this is just an interesting bit of trivia, and not so relevant to metabolic health

    What to do next…

    Want to stabilize your own circadian rhythm in the best way, and also help Dr. Panda with his research?

    His team’s (free!) app, “My Circadian Clock”, can help you track and organize all of the body’s measurable-by-you circadian events, and, if you give permission, will contribute to what will be the largest-yet human study into the topics covered today, to refine the conclusions and learn more about what works best.

    Check out the iOS app here | Check out the Android app here

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  • Meditation for Fidgety Skeptics – by Dan Harris

    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.

    If you already meditate regularly, this book isn’t aimed at you (though you may learn a thing or two anyway—this reviewer, who has practiced meditation for the past 30 years, learned a thing!).

    However, if you’re—as the title suggests—someone who hasn’t so far been inclined towards meditation, you could get the most out of this one. We’ll say more on this (obviously), but first, there’s one other group that may benefit from this book:

    If you have already practiced meditation, and/or already understand and want its benefits, but never really made it stick as a habit.

    Now, onto what you’ll get:

    • A fair scientific overview of meditation as an increasingly evidence-based way to reduce stress and increase both happiness and productivity
    • A good grounding in what meditation is and isn’t
    • A how-to guide for building up a consistent meditation habit that won’t get kiboshed when you have a particularly hectic day—or a cold.
    • An assortment of very common (and some less common) meditative practices to try
    • Some great auxiliary tools to build cognitive restructuring into your meditation

    We don’t usually cite other people’s reviews, but we love that one Amazon reviewer wrote:

    ❝I am 3 weeks into daily meditation practice, and I already notice that I am no longer constantly wishing for undercarriage rocket launchers while driving. I will always think your driving sucks, but I no longer wish you a violent death because of it. Yes, I live in Boston❞

    ~ J. Flaherty

    Bottom line: if you’re not already meditating daily, this is definitely a book for you. And if you are, you may learn a thing or two anyway!

    Click here to get your copy of Meditation For Fidgety Skeptics from Amazon today!

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  • Parsnips vs Potatoes – Which is Healthier?
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    Coming from an eclectic psychotherapy background, Deborah McKenna outlines a wide array of techniques to “do what it says on the tin”, that is:

    Organizing the junk drawer of your mind.

    McKenna argues that it’s natural for something so gargantuan as our mind to get cluttered… but that it’s perfectly possible, with a good system, to tidy up considerably.

    The benefit of this is much like the benefit of tidying a room:

    Imagine a kitchen in which half the things have not been put away; there are dishes in the sink, something is growing behind the trash can… and you have a vague suspicion that if you open a certain cupboard, its contents are going to come falling out on your head. How are you going to cook a meal here?

    Imagine a mind when many thoughts have been left untended; there are things you needed to process, and there’s a steady resentment of something growing in some dark part of your mind… and there’s some part of your memory that you’re afraid to even look at it, because of all it’ll cause to come surging back at you. How are you going to strategize your life here?

    Fortunately, McKenna is here to guide you through doing for your mind what Marie Kondo would do for your home. And, even better, McKenna does it with a simple and clear writing style, assorted diagrams, and a step-by-step approach to getting everything in order.

    Give Your Mind A Spring-Cleaning With This Book From Amazon Today

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  • Microplastics found in artery plaque linked with higher risk of heart attack, stroke and death

    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.

    Microplastics and nanoplastics are everywhere in our environment – including in our oceans and lakes, farmland, and even Arctic ice algae.

    Microplastics have also been found inside of us – with studies detecting them in various tissues including in the lungs, blood, heart and placenta. Understandably, concern is rising about the potential risks of microplastics on our health.

    However, while a growing body of research has focused on microplastics and nanoplastics, there’s still a lack of direct evidence that their presence in human tissues is harmful to our health – and it’s uncertain if they are related to particular diseases.

    A new study has uncovered a correlation between microplastics and heart health, though. The researchers found that people who had detectable microplastics and nanoplastics in the plaque in their arteries had a higher risk of heart attack, stroke and death.

    Heart health

    The researchers looked at 257 people altogether. All of the patients were already undergoing preventative surgery to remove plaque from their carotid arteries (the main arteries that supply the brain with blood). This allowed the researchers to collect plaque samples and perform a chemical analysis. They then followed up with participants 34 months later.

    Of the 257 participants, 150 were found to have the presence of microplastics and nanoplastics in their arterial plaque – mainly fragments of two of the most commonly used plastics in the world, polyethylene (used in grocery bags, bottles and food packaging) and polyvinyl chloride (used in flooring, cladding and pipes).

    A statistical analysis of this data found that patients with microplastics and nanoplastics in their plaque had a higher risk of suffering a heart attack, stroke or death from any cause, compared with those who had no microplastics or nanoplastics in their plaque.

    The researchers also analysed the macrophages (a type of immune cell that helps remove pathogens from the body) in the patients’ arteries. They found that participants who’d had microplastics and nanoplastics in their plaque also had evidence of plastic fragments in their macrophages.

    They also looked at whether certain genes associated with inflammation (which can be a sign of disease) were switched on in the participants. They found that the participants who’d had microplastics and nanoplastics in their plaque also had signs of inflammation in their genes.

    A digital drawing of plaque in an artery.
    The microplastics were found in samples of plaque extracted from the carotid artery. Rocos/ Shutterstock

    These results may suggest an accumulation of nanoplastics and microplastics in carotid plaque could partly trigger inflammation. This inflammation may subsequently change the way plaque behaves in the body, making it less stable and triggering it to form a blood clot – which can eventually block blood flow, leading to heart attacks and strokes.

    Interestingly, the researchers also found the presence of nanoplastics and microplastics was more common in participants who had diabetes and cardiovascular disease. This raises a lot of questions which have yet to be answered – such as why microplastics were more common in these participants, and if there may be a correlation between other diseases and the presence of microplastics in the body.

    Other health risks

    This study only focused on patients who had carotid artery disease and were already having surgery to remove the build-up of plaque. As such, it’s unclear whether the findings of this study can be applied to a larger population of people.

    However, it isn’t the first study to show a link between microplastics and nanoplastics with poor health. Research suggests some of this harm may be due to the way microplastics and nanoplastics interact with proteins in the body.

    For example, some human proteins adhere to the surface of polystyrene nanoplastics, forming a layer surrounding the nanoparticle. The formation of this layer may influence the activity and transfer of nanoplastics in human organs.

    Another study suggested that nanoplastics can interact with a protein called alpha-synuclein, which in mouse studies has been shown to play a crucial role in facilitating communication between nerve cells. These clumps of nanoplastics and protein may increase the risk of Parkinson’s disease.

    My published PhD research in chicken embryos found that nanoplastics may cause congenital malformations due to the way they interact with a protein called cadherin6B. Based on the interactions myself and fellow researchers saw, these malformations may affect the embryo’s eyes and neural tube, as well as the heart’s development and function.

    Given the fact that nanoplastics and microplastics are found in carotid plaque, we now need to investigate how these plastics got into such tissues.

    In mice, it has been demonstrated that gut macrophages (a type of white blood cell) can absorb microplastics and nanoplastics into their cell membrane. Perhaps a similar mechanism is taking place in the arteries, since nanoplastics have been identified in samples of carotid plaque macrophages.

    The findings from this latest study add to a growing body of evidence showing a link between plastic products and our health. It is important now for researchers to investigate the specific mechanisms by which microplastics and nanoplastics cause harm in the body.

    Meiru Wang, Postdoctoral Researcher, Molecular Biology and Nanotoxicology, Leiden University

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

    The Conversation

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  • Luxurious Longevity Risotto

    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.

    Pearl barley is not only tasty and fiber-rich, but also, it contains propionic acid, which lowers cholesterol. The fiber content also lowers cholesterol too, of course, by the usual mechanism. The dish’s health benefits don’t end there, though; check out the science section at the end of the recipe!

    You will need

    • 2 cups pearl barley
    • 3 cups sliced chestnut mushrooms
    • 2 onions, finely chopped
    • 6 large leaves collard greens, shredded
    • ½ bulb garlic, finely chopped
    • 8 spring onions, sliced
    • 1½ quarts low-sodium vegetable stock
    • 2 tbsp nutritional yeast
    • 1 tbsp chia seeds
    • 1 tbsp black pepper, coarse ground
    • 1 tsp MSG or 2 tsp low-sodium salt
    • 1 tsp rosemary
    • 1 tsp thyme
    • Extra virgin olive oil, for cooking
    • Optional garnish: fresh basil leaves

    Method

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

    1) Heat a little oil in a large sauté pan; add the onions and garlic and cook for 5 minutes; add the mushrooms and cook for another 5 minutes.

    2) Add the pearl barley and a cup of the vegetable stock. Cook, stirring, until the liquid is nearly all absorbed, and add more stock every few minutes, as per any other risotto. You may or may not use all the stock you had ready. Pearl barley takes longer to cook than rice, so be patient—it’ll be worth the wait!

    Alternative: an alternative is to use a slow cooker, adding a quart of the stock at once and coming back about 4 hours later—thus, it’ll take a lot longer, but will require minimal/no supervision.

    3) When the pearl barley has softened, become pearl-like, and the dish is taking on a creamy texture, stir in the rest of the ingredients. Once the greens have softened, the dish is done, and it’s time to serve. Add the garnish if using one:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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