Spinach vs Vine Leaves – Which is Healthier?

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Our Verdict

When comparing spinach to vine leaves, we picked the vine leaves.

Why?

Granted, they’re not available in most supermarkets, but if you live not too far from a wine-growing region, then they’ll be available at markets, and certainly stuffed vine leaves are thing found in many restaurants (though those are usually saltier than you’d make them at home—restaurants make most of their money from selling you drinks, after all, not the food). So, it’s worth noting the simple nutritional values if you prepare your own food:

In terms of macros, the most relevant difference is that vine leaves have about 5x the fiber. They’re also higher in carbs, but the overall glycemic index is lower in any case, so that’s not an issue. An easy win for vine leaves here.

Looking at vitamins, spinach has more of vitamins B1, B9, K, and choline, while vine leaves have more of vitamins A, B2, B3, B5, B6, B7, and C. Another win for vine leaves.

When it comes to minerals, spinach has more iron, potassium, and selenium, while vine leaves have more calcium, copper, magnesium, manganese, and phosphorus. One more win for vine leaves.

In terms of phytochemicals, spinach has a much higher oxalate content (that’s not a problem for most people, but bad if you have certain kidney issues).

Adding up the sections, it’s a clear overall win for vine leaves; by all means enjoy either or both though, unless you have kidney problems, of course!

Want to learn more?

You might like:

What’s Your Plant Diversity Score?

Enjoy!

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  • Sweet Dreams Are Made of THC (Or Are They?)

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    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    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 😎

    ❝I’m one of those older folks that have a hard time getting 7 hrs. I know a lot of it my fault…like a few beers at nite…🥰am now trying THC gummies for anxiety, instead of alcohol……less calories 😁how does THC affect our sleep,? Safer than alcohol…..I know your next article 😊😊😊😊❣️😊alot of us older kids do take gummies 😲😲😲thank you❞

    Great question! We wrote a little about CBD gummies (not THC) before:

    Do CBD Gummies Work?

    …and went on to explore THC’s health benefits and risks here:

    Cannabis Myths vs Reality

    For starters, let’s go ahead and say: you’re right that it’s safer (for most people) than alcohol—but that’s not a strong claim, because alcohol is very bad for pretty much everything, including sleep.

    So how does THC measure up when it comes to sleep quality?

    Good news: it affects the architecture of sleep in such a way that you will spend longer in deep sleep (delta wave activity), which means you get more restorative and restful sleep!

    See also: Alpha, beta, theta: what are brain states and brain waves? And can we control them?

    Bad news: it does so at the cost of reducing your REM sleep, which is also necessary for good brain health, and will cause cognitive impairment if you skip too much. Normally, if you are sleep-deprived, the brain will prioritize REM sleep at the cost of other kinds of sleep; it’s that important. However, if you are chemically impaired from getting healthy REM sleep, there’s not much your brain can do to save you from the effects of REM sleep loss.

    See: Cannabis, Cannabinoids, and Sleep: a Review of the Literature

    This is, by the way, a reason that THC gets prescribed for some sleep disorders, in cases where the initial sleep disruption was because of nightmares, as it will reduce those (along with any other dreams, as collateral damage):

    Clinical Management of Sleep and Sleep Disorders With Cannabis and Cannabinoids: Implications to Practicing Psychiatrists

    One thing to be careful of if using THC as a sleep aid is that withdrawal may make your symptoms worse than they were to start with:

    Updates in the use of cannabis for insomnia

    With all that in mind, you might consider (if you haven’t already tried it) seeing whether CBD alone improves your sleep, as while it does also extend time in deep sleep, it doesn’t reduce REM nearly as much as THC does:

    The effects of a brand-specific, hemp-derived cannabidiol product on physiological, biochemical, and psychometric outcomes in healthy adults: a double-blind, randomized clinical trial

    👆 this study was paid for by the brand being tested, so do be aware of potential publication bias. That’s not to say the study is necessarily corrupt, and indeed it probably wasn’t, but rather, the publication of the results was dependent on the company paying for them (so hypothetically they could have pulled funding from any number of other research groups that didn’t get the results they wanted, leaving this one to be the only one published). That being said, the study is interesting, which is why we’ve linked it, and it’s a good jumping-off-point for finding a lot of related papers, which you can see listed beneath it.

    CBD also has other benefits of its own, even without THC:

    CBD Oil: What Does The Science Say?

    Take care!

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  • Oranges vs Lemons – Which is Healthier?

    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.

    Our Verdict

    When comparing oranges to lemons, we picked the oranges.

    Why?

    In the battle of these popular citrus fruits, there is a clear winner on the nutritional front.

    Things were initially promising for lemons when looking at the macros—lemons have a little more fiber while oranges are slightly higher in carbs, but the differences are small and both are very healthy in this regard.

    However, alas for this writer who prefers sour fruits to sweet ones (I’m sweet enough already), the micronutrient profiles tell a different story:

    In terms of vitamins, oranges have more of vitamins A, B1, B2, B3, B5, B9, E, and choline. In contrast, lemons have a (very) little more vitamin B6. You might be wondering about vitamin C, since both fruits are famous for that—they’re equal on vitamin C. But, with that stack we listed above, oranges clearly win the vitamin category easily.

    As for minerals, oranges boast more calcium, copper, magnesium, potassium, selenium, and zinc, while lemons have more iron, manganese, and phosphorus.

    Technically lemons also have more sodium, but the numbers are truly miniscule (by coincidence, we discover upon grabbing a calculator, you’d need to eat approximately your own bodyweight in whole lemons to get to the RDA of sodium—and that’s to reach the RDA, not the upper healthy limit) so we’ll overlook the tiny sodium difference as irrelevant. Which means, while closer than the vitamins category, oranges win on minerals with a 6:3 lead over lemons.

    Both fruits offer generous helpings of flavonoids and other polyphenols such as naringenin and hesperidin, which have anti-inflammatory properties and more specifically can also reduce allergy symptoms (unless, of course, you are allergic to citrus fruits, which is a relatively rare but extant allergy).

    In short: as ever, enjoy both; diversity is great for the health. But if you want to maximize the nutrients you get, it’s oranges.

    Want to learn more?

    You might like to read:

    Lemons vs Limes – Which is Healthier?

    Take care!

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  • GLP-1 Oral Meds: Any Drawbacks?

    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.

    First introduced as a diabetes medication, GLP-1 drugs quickly took hold for off-label use as weight loss aids, even when the science was still very young.

    Here’s one of our first articles on that, back in the day: Semaglutide’s Surprisingly Big Research Gap

    As for that popularity? Check out: 1 in 5 US Women Aged 50–64 Has Used GLP-1 RAs: What We’ve Learned

    Spoiler, one of the things we’ve learned is: Most People Who Start GLP-1 RAs Quit Them Within A Year (Here’s Why)

    One of the main things in their favor is, of course, that (for most people, anyway), they work (except when they don’t: Why Intermittent Fasting (& GLP-1 Drugs!) Might Not Work For You).

    In other words, a rocky road with pros and cons. But today, let’s talk about the question many have been asking:

    Does it come in a pill?

    Most people don’t love injections, and GLP-1 drugs being injection-only for these past years has not been simply because the drug companies like to be annoying.

    In fact, there are often technical challenges with making a drug work by different routes of administration, for example:

    • Skincare products are usually not best taken rectally
    • It’s hard to make a gut-repair drug that can be taken as a transdermal skin cream
    • And so on

    For this reason, subcutaneous injections have worked as a way of delivering drugs to agonize GLP-1 receptors, in ways it’s been hard to do with a pill that has to get past stomach acid and your gut barrier, before getting into your bloodstream.

    However! Most recently, researchers (Dr. Vanita Aroda et al.) tested elecoglipron, a once-daily oral GLP-1 receptor agonist for type 2 diabetes, in a sizeable trial involving 406 participants across 9 countries.

    Unlike most GLP-1 drugs, elecoglipron is a non-peptide tablet taken once daily with no food or fluid restrictions, making treatment much more convenient.

    In numbers:

    • Before starting: the average participant was 58.4 years old, weighed 99.8 kg, had a BMI of 34.9 kg/m², and started with an HbA1c of 7.9%.
    • Blood sugar results: after 26 weeks, HbA1c fell by 0.91 to 1.88 percentage points depending on dose, compared with a 0.15 percentage-point reduction in the placebo group.
    • HbA1c results: up to 89.6% of participants receiving elecoglipron reached an HbA1c of 7% or below, compared with 24.9% of those receiving placebo.
    • Weight loss results: up to 72.3% of participants taking elecoglipron lost at least 5% of their body weight, compared with 20.2% in the placebo group.
    • Side effects: adverse events occurred in 63% to 87% of participants across the elecoglipron groups versus 63% with placebo, with the most common being nausea, constipation, diarrhoea, and vomiting. This sounds bad, and by itself it is, but it’s worth noting that the drug’s safety and tolerability were generally consistent with other GLP-1 receptor agonists. So in other words, in terms of adverse effects it’s very comparable to Ozempic, Wegovy, Mounjaro, and all the others of that ilk.

    In other words: it works! Very comparable to other GLP-1 RAs. Same drug-related drawbacks, just without the needles.

    You can find the paper itself, here: Elecoglipron, an oral small molecule GLP-1 receptor agonist in adults with type 2 diabetes (SOLSTICE): a multicentre, phase 2b, randomised, placebo-controlled trial

    Want to learn more?

    You might also like this book that we reviewed a little while back:

    Magic Pill: The Extraordinary Benefits and Disturbing Risks of the New Weight-Loss Drugs – by Johann Hari

    Take care!

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  • Black Coffee vs Orange Juice – Which is Healthier?

    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.

    Our Verdict

    When comparing black coffee to orange juice, we picked the coffee.

    Why?

    While this one isn’t a very like-for-like choice, it’s a choice often made, so it bears examining.

    In favor of the orange juice, it has vitamins A and C and the mineral potassium, while the coffee contains no vitamins or minerals beyond trace amounts.

    However, to offset that: drinking juice is one of the worst ways to consume sugar; the fruit has not only been stripped of its fiber, but also is in its most readily absorbable state (liquid), meaning that this is going to cause a blood sugar spike, which if done often can lead to insulin resistance, type 2 diabetes, non-alcoholic fatty liver disease, and more. Now, the occasional glass of orange juice (and resultant blood sugar spike) isn’t going to cause disease by itself, but everything we consume tips the scales of our health towards wellness or illness (or sometimes both, in different ways), and in this case, juice has a rather major downside that ought not be ignored.

    In favor of the coffee, it has a lot of beneficial phytochemicals (mostly antioxidant polyphenols of various kinds), with no drawbacks worth mentioning unless you have a pre-existing condition of some kind.

    Coffee can of course be caffeinated or decaffeinated, and we didn’t specify which here. Caffeine has some pros and cons that at worst, balance each other out, and whether or not it’s caffeinated, there’s nothing in coffee to offset the beneficial qualities of the antioxidants we mentioned before.

    Obviously, in either case we are assuming consuming in moderation.

    In short:

    • orange juice has negatives that at least equal, if not outweigh, its positives
    • coffee‘s benefits outweigh any drawbacks for most people

    Want to learn more?

    You might like to read:

    Take care!

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  • Eat to Beat Disease – by Dr. William Li

    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.

    Dr. William Li asks the important question: is your diet feeding disease, or defeating it?

    Because everything we put in our bodies makes our health just a little better—or just a little worse. Ok, sometimes a lot worse.

    But for most people, when it comes to diet, it’s a death of a thousand cuts of unhealthy food. And that’s what he looks to fix with this book.

    The good news: Dr. Li (while not advocating for unhealthy eating, of course), focuses less on what to restrict, and more on what to include. This book covers hundreds of such healthy foods, and ideas (practical, useful ones!) on incorporating them daily, including dozens of recipes.

    He mainly looks at five ways our food can help us with…

    1. Angiogenesis (blood vessel replacement)
    2. Regeneration (of various bodily organs and systems)
    3. Microbiome health (and all of its knock-on effects)
    4. DNA protection (and thus slower cellular aging)
    5. Immunity (defending the body while also reducing autoimmune problems)

    The style is simple and explanatory; Dr. Li is a great educator. Reading this isn’t a difficult read, but you’ll come out of it feeling like you just did a short course in health science.

    Bottom line: if you’d like an easy way to improve your health in an ongoing and sustainable way, then this book can help you do just that.

    Click here to check out Eat To Beat Disease, and eat to beat disease!

    Don’t Forget…

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  • Human Connection In An All-Too-Busy World

    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.

    Many of us, in many ways, have more discretionary time than ever… On paper.

    But rather than the 8-hour block of work of yesteryear, nowadays the things that take our time often come in a series of short bursts that punctuate our day.

    This means that while in theory, we have n hours of “free” time per day, we actually have 9 minutes here, 23 minutes there, 1 hour 6 minutes somewhere else, and so on.

    Social commitments, meanwhile, tend to require not only that we have time in a block, but also, that the time around that block also be sufficiently free, for travelling, preparation, etc.

    The result? “We must do this again, and not leave it so long next time!” we say, sincerely, to the friend whom we will next see again in approximately 17 months’ time.

    The problem is how our many theoretically-small obligations reduce the rest of our time to “time confetti”, and that happens on the large scale like we saw above, as well as on the small scale of “Ah, I have an hour to relax between these two things” and then suddenly the time is gone, once again reduced to time confetti:

    Time Confetti and the Broken Promise of Leisure

    So, how to maintain human connection with people beyond those with whom we live?

    Some is infinitely better than none

    Let’s say you want to call a friend or relative. There may be generational differences in how much one is expected to arrange this by text first, vs just calling, but either way, you don’t have to have an open-ended block of time, and sometimes, it’s better if you don’t.

    Establish, at the start of the call, “Before we get into catching up, how are we for time, by the way? For my part, I’ll have to go by such-and-such a time”, and then work with that.

    The benefit of doing this is that you’ll both know enough about the time constraints to use the time appropriately; you won’t run out the clock on smalltalk before getting to something big, and you’ll both come away feeling satisfied that you shared and were shared-with in a meaningful fashion.

    In contrast, guessing at time constraints can leave big things clipped off, or else result in someone “looking for a way to politely end this conversation that stopped being interesting a while ago but it’ll seem rude if I say I have to go now”, of the kind that results in someone not being so open to a call next time.

    Don’t rush to dismiss texts as a medium for meaningful connection

    When text messages were first a thing, you’ll remember how we were all working within a very short character limit and a cost-per-message. It was telegrams for the modern age, basically.

    Nowadays, that isn’t so; we can write as much or as little as we like, and this has two benefits:

    1. We can have longer, meaningful conversations around the other stuff in our life. We can reply in seconds, or after making a cup of tea and thinking about it, or after our grocery-shopping trip, or whenever suits us. Suddenly, time confetti isn’t such a barrier to human connection. Writer’s example: my prime social time in this manner is when I’m cooking dinner (which is often about an hour). There’s no way I could have a phonecall while doing that; my bad hearing notwithstanding, I just have my hands full too often with much else going on. But texting? I can do that in the several-minute gaps between assorted culinary tasks, while I’m waiting for the kettle to boil or the onions to brown or whatever.
    2. Sometimes, the brevity makes it easier. A quick text saying “Hey, just to let you know I’m thinking of you, and hope your day is going well!”, or “Unrelated to anything: I was just thinking about how I’m glad to have you in my life; you’re a good friend, and I appreciate that more than I often remember to say. Anyway, that’s all; it was just on my mind. I hope your day is going well!”

    (The cheery closing words in those last two text message examples help signify: “don’t worry, I’m fine and am not looking for anything from you”, which will help the recipient to relax, and counterintuitively, more likely to reply with some kind words of their own, knowing that they’re not signing up for a potentially deep talk when they also have time confetti issues going on)

    Seize the moment (and also let it go)

    You probably have many small interactions with strangers, most days. In the store, walking the dog, at the doctor’s office, etc. So, two things:

    1. Make smalltalk. And if you’re not one for traditional smalltalk topics (weather etc), or even if you are, a level-up is:
    2. Compliment sincerely. Straight out of “How To Win Friends And Influence People”, of course, but it creates a moment of genuine connection; you say a thing, their day is improved, they smile, you complete your business with a smile of your own and go about your day.

    (of course, do steer clear of anything that could be interpreted as flirting, if that is not your intent, and really it should never be your intent when it comes to the captive audience of someone who will get fired if they’re not nice to you)

    But, with a little practice, these little moments add up to a lot more human connection than if we treat the strangers with whom we interact as though they were merely part of the scenery.

    Want more than that?

    Check out:

    How To Beat Loneliness & Isolation

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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