"Filipinos Eat DOUBLE the Safe Sugar Limit. Here's Why That's Killing Us." скачать в хорошем качестве

"Filipinos Eat DOUBLE the Safe Sugar Limit. Here's Why That's Killing Us."

Vlog No. 20 Filipinos consume 60-100g of sugar per day. The WHO says the safe limit is 25g. We're eating 2-6 TIMES too much sugar. And it's causing a diabetes epidemic. 🍬 TYPICAL FILIPINO DAY OF SUGAR: *Breakfast:* Pandesal + condensed milk + 3-in-1 coffee = 30g *Snack:* Skyflakes + condensed milk = 20g *Lunch:* 1 can Coke = 39g *Merienda:* Halo-halo = 50g *Dinner:* Sweet spaghetti = 15g *TOTAL: 154 GRAMS (6X WHO LIMIT!)* 📊 WHO SUGAR GUIDELINES: *Maximum:* 50g/day (10% of 2,000 calories) *Ideal:* 25g/day (5% of 2,000 calories) *Average Filipino:* 60-100g/day ⚠️ 🔬 THE SCIENCE: *Study #1: JAMA Internal Medicine (2014)* 25%+ calories from sugar = 3X HIGHER heart disease death risk *Study #2: PLOS ONE (2013)* Every 150 cal of sugar/day = 1.1% diabetes increase High-sugar countries: 11X higher diabetes rates *Study #3: Journal of Hepatology (2015)* High sugar → Non-alcoholic fatty liver disease 1 in 3 Filipino adults has fatty liver *Study #4: American J Clinical Nutrition (2010)* Sugar increases AGEs (Advanced Glycation End Products) Damages collagen, blood vessels, kidneys Makes you age FASTER 🇵🇭 PHILIPPINES DIABETES CRISIS: 7.1 million Filipinos have diabetes 1 in 14 Filipinos (2021) 50% are UNDIAGNOSED 30-40% are PRE-DIABETIC #4 leading cause of death ❌ WHY FILIPINOS EAT TOO MUCH SUGAR: 1. *Taste preference* (we love sweet everything) 2. *Condensed milk* (60% sugar, on everything) 3. *Sweetened beverages* (soda, iced tea, juice with every meal) 4. *Hidden sugar* (even 'healthy' foods have lots) ✅ 7 TIPS TO CUT SUGAR: *1. Ditch sweetened beverages* (biggest impact) Soda → Water with calamansi 3-in-1 coffee → Black coffee or milk (no sugar) Saves 40-60g/day! *2. Reduce condensed milk* Use fresh milk, peanut butter, or cheese instead *3. Rethink merienda* Halo-halo → Fresh fruit salad Pastries → Boiled peanuts, less-sweet turon *4. Cook less sweet at home* Reduce sugar in recipes by 30-50% Taste buds adapt in 2-3 weeks *5. Read labels* Check grams of sugar per serving Sugar hides in bread, ketchup, instant noodles *6. Try the 25-gram challenge* Track added sugar for 1 week Stay under 25g/day *7. Satisfy cravings with fruit* Natural sugar + fiber (doesn't spike blood sugar as fast) Mango, banana, sweet potato instead of candy 💡 SUGAR IN COMMON FILIPINO FOODS: 1 can Coke: 39g 1 tbsp condensed milk: 10g Halo-halo: 40-60g Sweet spaghetti (1 plate): 15-20g 3-in-1 coffee: 15-20g Skyflakes + condensed milk: 20g 🎯 MY GOAL: Keep added sugar under 30g/day (still work in progress!) --- 👨‍⚕️ I'm Dr. Ricky Javison, cardiologist. Day 20 of 365. 📚 REFERENCES: 1. Yang Q, et al. (2014). "Added sugar intake and cardiovascular diseases mortality." JAMA Internal Medicine, 174(4), 516-524. 2. Basu S, et al. (2013). "The relationship of sugar to population-level diabetes prevalence." PLOS ONE, 8(2). 3. Lustig RH, et al. (2015). "Isocaloric dietary changes and non-alcoholic fatty liver disease." Journal of Hepatology, 63(6), 1386-1393. 💬 COMMENT: How much sugar do YOU eat per day? Track it and report back! --- #Sugar #Filipino #Diabetes #SugarIntake #WHO #HealthCrisis #FilipinoHealth #CondensedMilk #Soda #SweetenedBeverages #HealthScience #Nutrition #WeightLoss #PreDiabetes #Type2Diabetes #HealthPH #Cardiology #DoctorTips #DrJavison #365DayChallenge --- 📱 FOLLOW MY 365-DAY JOURNEY: Subscribe: TheJavisonsChannel Tiktok: tikdoc Facebook: RickJavs ⚠️ DISCLAIMER: Educational purposes only. This discusses research findings and general recommendations, not personal medical advice. Consult your doctor about your individual sugar intake and diabetes risk. --- Filmed: January 2026 Location: Quezon City, Philippines Condensed milk consumed: 0 (I've learned my lesson)