Tahini vs Hummus – Which is Healthier?

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Our Verdict

When comparing tahini to hummus, we picked the tahini.

Why?

Both are great! But tahini is so nutritionally dense, that it makes even the wonder food that is hummus look bad next to it.

In terms of macros, tahini is higher in everything except water. So, higher in protein, carbs, fats, and fiber. In terms of those fats, the fat breakdown is similar for both, being mostly polyunsaturated and monounsaturated, with a small percentage of saturated. Tahini has the lower glycemic index, but both are so low that it makes no practical difference.

In terms of vitamins, tahini has more of vitamins A, B1, B2, B3, B5, B9, E, and choline, while hummus is higher in vitamin B6.

This is a good reason to embellish hummus with some red pepper (vitamin A), a dash of lemon (vitamin C), etc, but we’re judging these foods in their most simple states, for fairness.

When it comes to minerals, tahini has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Meanwhile, hummus is higher in sodium.

Note: hummus is a good source of all those minerals too! Tahini just has more.

In short… Enjoy both, but tahini is the more nutritionally dense by far. On the other hand, if for whatever reason you’re looking for something lower in carbs, fats, and calories, then hummus is where it’s at.

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  • Beat Cancer Kitchen – by Chris Wark & Micah Wark

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    When we eat, many things can increase our cancer risk. Some we might remember to avoid, like ultra-processed foods and red meat. Others might be more neutral when it comes to cancer, neither good nor bad.

    But! Some foods also have cancer-fighting properties. Which means reducing cancer risk, and/or having an anti-proliferative effect (i.e., shrinks or at least slows growth of tumors), in the event of already having cancer.

    That’s what Chris & Micah Wark are offering here; a cookbook built around anti-cancer foods—after the former beat his own cancer with the help of the latter. He had surgery, but skipped chemo, preferring to look to nutrition to keep cancer-free. Now 18 years later, and so far, so good.

    The dietary advice here is entirely consistent with what we’d offer at 10almonds; it’s plant-based, and high in anti-cancer phytonutrients.

    The recipes themselves (of which there are about 70-ish) are as delicious and simple as the title suggests, and/but you might want to know:

    • On the one hand, many recipes are things like sauces, condiments, or dressings, which in a recipe book can sometimes feel like underdelivering on the promise of recipes when we expect full meals
    • On the other hand, those things if you just purchase them ready-made are usually the things with the most ultra-processed products, thus, having anticancer homemade versions instead here can actually make a very big difference
    • On the third hand, there areplenty of starters/mains/desserts too!

    Bottom line: if you’re looking for an anti-cancer cookbook, this is a very good one whose ingredients aren’t obscure (which can otherwise be a problem for some books of this kind)

    Click here to check out Beat Cancer Kitchen, and take good care of yourself and your loved ones!

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  • California Becomes Latest State To Try Capping Health Care Spending

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    California’s Office of Health Care Affordability faces a herculean task in its plan to slow runaway health care spending.

    The goal of the agency, established in 2022, is to make care more affordable and accessible while improving health outcomes, especially for the most disadvantaged state residents. That will require a sustained wrestling match with a sprawling, often dysfunctional health system and powerful industry players who have lots of experience fighting one another and the state.

    Can the new agency get insurers, hospitals, and medical groups to collaborate on containing costs even as they jockey for position in the state’s $405 billion health care economy? Can the system be transformed so that financial rewards are tied more to providing quality care than to charging, often exorbitantly, for a seemingly limitless number of services and procedures?

    The jury is out, and it could be for many years.

    California is the ninth state — after Connecticut, Delaware, Massachusetts, Nevada, New Jersey, Oregon, Rhode Island, and Washington — to set annual health spending targets.

    Massachusetts, which started annual spending targets in 2013, was the first state to do so. It’s the only one old enough to have a substantial pre-pandemic track record, and its results are mixed: The annual health spending increases were below the target in three of the first five years and dropped beneath the national average. But more recently, health spending has greatly increased.

    In 2022, growth in health care expenditures exceeded Massachusetts’ target by a wide margin. The Health Policy Commission, the state agency established to oversee the spending control efforts, warned that “there are many alarming trends which, if unaddressed, will result in a health care system that is unaffordable.”

    Neighboring Rhode Island, despite a preexisting policy of limiting hospital price increases, exceeded its overall health care spending growth target in 2019, the year it took effect. In 2020 and 2021, spending was largely skewed by the pandemic. In 2022, the spending increase came in at half the state’s target rate. Connecticut and Delaware, by contrast, both overshot their 2022 targets.

    It’s all a work in progress, and California’s agency will, to some extent, be playing it by ear in the face of state policies and demographic realities that require more spending on health care.

    And it will inevitably face pushback from the industry as it confronts unreasonably high prices, unnecessary medical treatments, overuse of high-cost care, administrative waste, and the inflationary concentration of a growing number of hospitals in a small number of hands.

    “If you’re telling an industry we need to slow down spending growth, you’re telling them we need to slow down your revenue growth,” says Michael Bailit, president of Bailit Health, a Massachusetts-based consulting group, who has consulted for various states, including California. “And maybe that’s going to be heard as ‘we have to restrain your margins.’ These are very difficult conversations.”

    Some of California’s most significant health care sectors have voiced disagreement with the fledgling affordability agency, even as they avoid overtly opposing its goals.

    In April, when the affordability office was considering an annual per capita spending growth target of 3%, the California Hospital Association sent it a letter saying hospitals “stand ready to work with” the agency. But the proposed number was far too low, the association argued, because it failed to account for California’s aging population, new investments in Medi-Cal, and other cost pressures.

    The hospital group suggested a spending increase target averaging 5.3% over five years, 2025-29. That’s slightly higher than the 5.2% average annual increase in per capita health spending over the five years from 2015 to 2020.

    Five days after the hospital association sent its letter, the affordability board approved a slightly less aggressive target that starts at 3.5% in 2025 and drops to 3% by 2029. Carmela Coyle, the association’s chief executive, said in a statement that the board’s decision still failed to account for an aging population, the growing need for mental health and addiction treatment, and a labor shortage.

    The California Medical Association, which represents the state’s doctors, expressed similar concerns. The new phased-in target, it said, was “less unreasonable” than the original plan, but the group would “continue to advocate against an artificially low spending target that will have real-life negative impacts on patient access and quality of care.”

    But let’s give the state some credit here. The mission on which it is embarking is very ambitious, and it’s hard to argue with the motivation behind it: to interject some financial reason and provide relief for millions of Californians who forgo needed medical care or nix other important household expenses to afford it.

    Sushmita Morris, a 38-year-old Pasadena resident, was shocked by a bill she received for an outpatient procedure last July at the University of Southern California’s Keck Hospital, following a miscarriage. The procedure lasted all of 30 minutes, Morris says, and when she received a bill from the doctor for slightly over $700, she paid it. But then a bill from the hospital arrived, totaling nearly $9,000, and her share was over $4,600.

    Morris called the Keck billing office multiple times asking for an itemization of the charges but got nowhere. “I got a robotic answer, ‘You have a high-deductible plan,’” she says. “But I should still receive a bill within reason for what was done.” She has refused to pay that bill and expects to hear soon from a collection agency.

    The road to more affordable health care will be long and chock-full of big challenges and unforeseen events that could alter the landscape and require considerable flexibility.

    Some flexibility is built in. For one thing, the state cap on spending increases may not apply to health care institutions, industry segments, or geographic regions that can show their circumstances justify higher spending — for example, older, sicker patients or sharp increases in the cost of labor.

    For those that exceed the limit without such justification, the first step will be a performance improvement plan. If that doesn’t work, at some point — yet to be determined — the affordability office can levy financial penalties up to the full amount by which an organization exceeds the target. But that is unlikely to happen until at least 2030, given the time lag of data collection, followed by conversations with those who exceed the target, and potential improvement plans.

    In California, officials, consumer advocates, and health care experts say engagement among all the players, informed by robust and institution-specific data on cost trends, will yield greater transparency and, ultimately, accountability.

    Richard Kronick, a public health professor at the University of California-San Diego and a member of the affordability board, notes there is scant public data about cost trends at specific health care institutions. However, “we will know that in the future,” he says, “and I think that knowing it and having that information in the public will put some pressure on those organizations.”

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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.

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  • 25 Healthy Habits That Will Change Your Life

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    Cori Lefkowith, of “Redefining Strength” and “Strong At Every Age” fame, has compiled a list of the simple habits that make a big difference, and here they are!

    The Tips

    Her recommendations include…

    • The healthy activities you’re most prone to skipping? Do those first
    • Create staple meals… Consciously! This means: instead of getting into a rut of cooking the same few things in rotation because it’s what you have the ingredients in for, consciously and deliberately make a list of at least 7 meals that, between them, constitute a healthy balanced diet, and choose to make them your staples. That doesn’t mean don’t eat anything else (indeed, variety is good!) but having a robust collection of healthy staples to fall back on will help you avoid falling into unhealthy eating traps.
    • Schedule time for healthy activities that you love. Instead of thinking “it would be nice to…”, actually figure out a timeslot, plan in advance, making it recurring, and do it!
    • Have (healthy!) no-spoil food options always available. No-spoil doesn’t have to mean “won’t spoil ever”, but does mean at least that it has a long shelf-life. Nuts are a good example, assuming you’re not allergic. Sundried fruits are good too; not nearly as good as fresh fruit, but a lot better than some random processed snack because it’s what in. If you eat fish, then see if you can get dried fish in; it’s high in protein and keeps for a very long time indeed.
    • Stock up on spices! Not only do they all have great health-giving properties (at least, we can’t think of a refutation by counterexample, Arrakis be damned), but also, they literally spice up our culinary repertoire, and bring joy to cooking and eating healthy food.

    If you like these, check out the rest:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Further reading

    For more about actually making habits stick quickly and reliably,enjoy:

    How To Really Pick Up (And Keep!) Those Habits

    Take care!

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Related Posts

  • Feta Cheese vs Mozzarella – Which is Healthier?
  • Welcoming the Unwelcome – by Pema Chödrön

    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.

    There’s a lot in life that we don’t get to choose. Some things we have zero control over, like the weather. Others, we can only influence, like our health. Still yet others might give us an illusion of control, only to snatch it away, like a financial reversal or a bereavement.

    How, then, to suffer those “slings and arrows of outrageous fortune” and come through the other side with an even mind and a whole heart?

    Author Pema Chödrön has a guidebook for us.

    Quick note: this book does not require the reader to have any particular religious faith to enjoy its benefits, but the author is a nun. As such, the way she describes things is generally within the frame of her religion. So that’s a thing to be aware of in case it might bother you. That said…

    The largest part of her approach is one that psychology might describe as rational emotive behavioral therapy.

    As such, we are encouraged to indeed “meet with triumph and disaster, and treat those two imposters just the same”, and more importantly, she lays out the tools for us to do so.

    Does this mean not caring? No! Quite the opposite. It is expected, and even encouraged, that we might care very much. But: this book looks at how to care and remain compassionate, to others and to ourselves.

    For Chödrön, welcoming the unwelcome is about de-toothing hardship by accepting it as a part of the complex tapestry of life, rather than something to be endured.

    Bottom line: this book can greatly increase the reader’s ability to “go placidly amid the noise and haste” and bring peace to an often hectic world—starting with our own.

    Click here to check out Welcoming the Unwelcome, and learn what’s practically a superpower in this sometimes crazy world.

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  • The Five Pillars Of Longevity

    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 Five Pillars Of Longevity

    This is Dr. Mark Hyman. He’s a medical doctor, and he’s the board president of clinical affairs of the Institute for Functional Medicine. He’s also the founder and medical director of the UltraWellness Center!

    What he’d like you to know about is what he calls the “Five Pillars of Longevity”.

    Now, here at 10almonds, we often talk about certain things that science finds to be good for almost any health condition, and have made a habit of referencing what we call “The Usual Five Things™” (not really a trademark, by the way—just a figure of speech), which are:

    1. Have a good diet
    2. Get good exercise
    3. Get good sleep
    4. Reduce (or eliminate) alcohol consumption
    5. Don’t smoke

    …and when we’re talking about a specific health consideration, we usually provide sources as to why each of them are particularly relevant, and pointers as to the what/how associated with them (ie what diet is good, how to get good sleep, etc).

    Dr. Hyman’s “Five Pillars of Longevity” are based on observations from the world’s “Blue Zones”, the popular name for areas with an unusually high concentration of supercentenarians—Sardinia and Okinawa being famous examples, with a particular village in each being especially exemplary.

    These Five Pillars of Longevity partially overlap with ours for three out of five, and they are:

    1. Good nutrition
    2. Optimized workouts
    3. Reduce stress
    4. Get quality sleep
    5. Find (and live) your purpose

    We won’t argue against those! But what does he have to say, for each of them?

    Good nutrition

    Dr. Hyman advocates for a diet he calls “pegan”, which he considers to combine the paleo and vegan diets. Here at 10almonds, we generally advocate for the Mediterranean Diet because of the mountains of evidence for it, but his approach may be similar in some ways, since it looks to consume a majority plant diet, with some unprocessed meats/fish, limited dairy, and no grains.

    By the science, honestly, we stand by the Mediterranean (which includes whole grains), but if for example your body may have issues of some kind with grains, his approach may be a worthy consideration.

    Optimized workouts

    For Dr. Hyman, this means getting in three kinds of exercise regularly:

    • Aerobic/cardio, to look after your heart health
    • Resistance training (e.g. weights or bodyweight strength-training) to look after your skeletal and muscular health
    • Yoga or similar suppleness training, to look after your joint health

    Can’t argue with that, and it can be all too easy to fall into the trap of thinking “I’m healthy because I do x” while forgetting y and/or z! Thus, a three-pronged approach definitely has its merits.

    Reduce stress

    Acute stress (say, a cold shower) is can confer some health benefits, but chronic stress is ruinous to our health and it ages us. So, reducing this is critical. Dr. Hyman advocates for the practice of mindfulness and meditation, as well as journaling.

    Get quality sleep

    Quality here, not just quantity. As well as the usual “sleep hygiene” advices, he has some more unorthodox methods, such as the use of binaural beats to increase theta-wave activity in the brain (and thus induce more restful sleep), and the practice of turning off Wi-Fi, on the grounds that Wi-Fi signals interfere with our sleep.

    We were curious about these recommendations, so we checked out what the science had to say! Here’s what we found:

    In short: probably not too much to worry about in those regards. On the other hand, worrying less, unlike those two things, is a well-established way improve sleep!

    (Surprised we disagreed with our featured expert on a piece of advice? Please know: you can always rely on us to stand by what the science says; we pride ourselves on being as reliable as possible!)

    Find (and live!) your purpose

    This one’s an ikigai thing, to borrow a word from Japanese, or finding one’s raison d’être, as we say in English using French, because English is like that. It’s about having purpose.

    Dr. Hyman’s advice here is consistent with what many write on the subject, and it’d be an interesting to have more science on, but meanwhile, it definitely seems consistent with commonalities in the Blue Zone longevity hotspots, where people foster community, have a sense of belonging, know what they are doing for others and keep doing it because they want to, and trying to make the world—or even just their little part of it—better for those who will follow.

    Being bitter, resentful, and self-absorbed is not, it seems a path to longevity. But a life of purpose, or even just random acts of kindness, may well be.

    Don’t Forget…

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  • Saunas: Health Benefits (& Caveats)

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    The Heat Is On

    In Tuesday’s newsletter, we asked you your (health-related) opinion on saunas, and got the above-depicted, below-described, set of responses:

    • About 53% said it is “a healthful activity with many benefits”
    • About 25% said it is “best avoided; I feel like I’m dying in there”
    • About 12% said “it feels good and therefore can’t be all bad”

    So what does the science say?

    The heat of saunas carries a health risk: True or False?

    False, generally speaking, for any practical purposes. Of course, anything in life comes with a health risk, but statistically speaking, your shower at home is a lot more dangerous than a sauna (risk of slipping with no help at hand).

    It took a bit of effort to find a paper on the health risks of saunas, because all the papers on PubMed etc coming up for those keywords were initially papers with “reduces the risk of…”, i.e. ways in which the sauna is healthy.

    However, we did find one:

    ❝Contraindications to sauna bathing include unstable angina pectoris, recent myocardial infarction, and severe aortic stenosis.

    Sauna bathing is safe, however, for most people with coronary heart disease with stable angina pectoris or old myocardial infarction.

    Very few acute myocardial infarctions and sudden deaths occur in saunas, but alcohol consumption during sauna bathing increases the risk of hypotension, arrhythmia, and sudden death, and should be avoided. ❞

    ~ Dr. Matti Hannuksela & Dr. Samer Ellahham

    Source: Benefits and risks of sauna bathing

    So, very safe for most people, safe even for most people with heart disease, but there are exceptions so check with your own doctor of course.

    And drinking alcohol anywhere is bad for the health, but in a sauna it’s a truly terrible idea. As an aside, please don’t drink alcohol in the shower, either (risk of slipping with no help at hand, and this time, broken glass too).

    On the topic of it being safe for most people’s hearts, see also:

    Beneficial effects of sauna bathing for heart failure patients

    As an additional note, those who have a particular sensitivity to the heat, may (again please check with your own doctor, as your case may vary) actually benefit from moderate sauna use, to reduce the cardiovascular strain that your body experiences during heatwaves (remember, you can get out of a sauna more easily than you can get out of a heatwave, so for many people it’s a lot easier to do moderation and improve thermoregulatory responses):

    Passive heat therapy: a promising preventive measure for people at risk of adverse health outcomes during heat extremes

    Sauna usage can bring many health benefits: True or False?

    True! Again, at least for most people. As well as the above-discussed items, here’s one for mortality rates in healthy Finnish men:

    Sauna bathing and mortality risk: unraveling the interaction with systolic blood pressure in a cohort of Finnish men

    Not only that, also…

    ❝The Finnish saunas have the most consistent and robust evidence regarding health benefits and they have been shown to decrease the risk of health outcomes such as hypertension, cardiovascular disease, thromboembolism, dementia, and respiratory conditions; may improve the severity of musculoskeletal disorders, COVID-19, headache and flu, while also improving mental well-being, sleep, and longevity.

    Finnish saunas may also augment the beneficial effects of other protective lifestyle factors such as physical activity.

    The beneficial effects of passive heat therapies may be linked to their anti-inflammatory, cytoprotective and anti-oxidant properties and synergistic effects on neuroendocrine, circulatory, cardiovascular and immune function.

    Passive heat therapies, notably Finnish saunas, are emerging as potentially powerful and holistic strategies to promoting health and extending the healthspan in all populations. ❞

    ~ Dr. Jari Laukkanen & Dr. Setor Kunutsor

    Source: The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna

    (the repeated clarification of “Finnish sauna” is not a matter of fervent nationalism, by the way, but rather a matter of disambiguating it from Swedish sauna, which has some differences, most notably a lack of steam)

    That reminds us: in Scandinavia, it is usual to use a sauna naked, and in Finland in particular, it is a common social activity amongst friends, coworkers, etc. In the US, many people are not so comfortable with nudity, and indeed, many places that provide saunas, may require the wearing of swimwear. But…

    Just one problem: if you’re wearing swimwear because you’ve just been swimming in a pool, you now have chlorinated water soaked into your swimwear, which in the sauna, will become steam + chlorine gas. That’s not so good for your health (and is one reason, beyond tradition and simple normalization, for why swimwear is usually not permitted in Finnish saunas).

    Want to read more?

    You might like our previous main feature,

    Turning Up The Heat Against Diabetes & Alzheimer’s ← you guessed it, sauna may be beneficial against these too

    Take care!

    Don’t Forget…

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