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Sports drink: Powerade Mountain Berry Blast – Powerade's Mountain Berry Blast also has 56 grams of sugar. Each of these five Reese's cups contains about 11 grams of sugar.

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Iced coffee: Starbucks Iced Flavored Latte – A Grande Starbucks Iced Flavored Latte with 2% milk and your choice of syrup has about 28 grams of sugar. The same amount of sugar is in 2.5 Krispy Kreme donuts.

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Iced coffee: Dunkin Donuts Iced Caramel Latte – A 16-ounce Dunkin Donuts Iced Caramel Latte has 37 grams of sugar. Each Krispy Kreme donut has about 11 grams of sugar.


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Juice smoothie: Bolthouse Farms Berry Boost – You'd consume 24 grams of sugar by drinking this Bolthouse Farms Berry Boost 15.2-ounce bottle -- or by eating six Chips Ahoy! cookies.

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Sports drink: Gatorade Thirst Quencher Cool Blue – This 32-ounce Gatorade bottle has 56 grams of sugar, the same that can be found in approximately five Reese's Peanut Butter Cups.


The recommendations for kids between 1 and 6 years old are to limit fruit juice consumption to 6 ounces per day, while children 7 years and older, teens and adults should limit fruit juice to 8 ounces per day, according to the American Academy of Pediatrics and the Dietary Guidelines for Americans.

"Further research is needed to examine the health risks and potential benefits of specific fruit juices," Guasch-Ferré and Hu said.

Welsh said we need to consider both fruit juices and sugar-sweetened beverages when we think about how much sugar we consume each day. Between the two, she tipped the scales in favor of fruit juice: "Given its vitamin and mineral content, fruit juice in small amounts may have a beneficial effect that isn't seen with sodas and other sugar-sweetened beverages."

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Milk: Silk Almond Milk Original – A glass of original almond milk contains 7 grams of sugar. Unsweetened almond milk has 0 grams.

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Juice smoothie: Naked Berry Blast – The 15.2-ounce bottle of Naked Berry Blast has 29 grams of sugar. Each of these eight Chips Ahoy! cookies contains about 3.6 grams of sugar.


Recommended amounts of fruit juice

This is one of the first studies to examine the relationship between sugary drinks, including 100% fruit juices, and early death, wrote Marta Guasch-Ferré, a research scientist in the Department of Nutrition at Harvard T.H. Chan School of Public Health and Dr. Frank B. Hu, a professor of medicine at Harvard Medical School, in an editorial published alongside the new study.

However, the study is limited in what it can tell us, noted Guasch-Ferré and Hu, who were not involved in the research. Because so few coronary heart disease-related deaths occurred, the analysis here is considered weak; more time and a higher number of participants would probably give a stronger signal either way. Also, each participant's sugary drink consumption was recorded at the start of the study only, based entirely on self-reporting, which is not considered reliable.

"Although fruit juices may not be as deleterious as sugar-sweetened beverages, their consumption should be moderated in children and adults, especially for individuals who wish to control their body weight," Guasch-Ferré and Hu wrote.

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Milk: Generic skim milk – An 8-ounce glass of skim milk has about 11 grams of sugar. A single Starburst candy has 2.7 grams.

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Milk: Silk Vanilla Soymilk – A glass of vanilla soymilk has about 8 grams of sugar, which is equal to the amount found in three Starbursts.


Each additional 12-ounce serving of fruit juice per day was associated with a 24% higher risk of death from any cause, and each additional 12-ounce serving of sugary beverages per day was associated with an 11% higher risk. A similar relationship between sugary beverages and death due to coronary heart disease was not found.

"In looking at our results for sugar-sweetened beverages and juices independently, we need to be clear that the risk presented is relative to that present in the lowest consumers of each," Welsh explained.

She was not surprised by the the findings. She and her co-authors said "a number of possible biological mechanisms" explain the elevated risk of death. For example, research suggests that sugary beverages increase insulin resistance, which is known to raise the risk of cardiovascular disease, while fructose consumption may stimulate hormones that promote weight gain around the waist -- another cardiovascular disease risk factor.

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Energy drink: Red Bull – Three-quarters of a cup of generic-brand frosted flakes contains about 11 grams of sugar. This 16-ounce can of Red Bull has 52 grams of sugar. Red Bull and many of the companies in this gallery offer lower or no-sugar versions of their drinks. "Nearly half -- 45% -- of all non-alcoholic beverages contain 0% (sugar)," said Christopher Gindlesperger, spokesman for the American Beverage Association.

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Energy drink: Monster Energy – This 16-ounce can of Monster Energy has 54 grams of sugar. It contains the same amount of sugar as about 3.5 cups of frosted flakes.


To address this issue, she and her colleagues repurposed data from the Reasons for Geographic and Racial Differences in Stroke study, which seeks to understand why more African-Americans die from strokes than other races and why people in the Southeast have more strokes than those in other areas of the United States.

Drawing from this multiethnic study, Welsh and her coauthors analyzed data from 13,440 adults 45 and older, nearly 60% men and almost 71% of them overweight or obese.

People who consumed 10% or more of their daily calories as sugary beverages had a 44% greater risk of dying due to coronary heart disease and a 14% greater risk of an early death from any cause compared with people who consumed less than 5% of their daily calories as sugary beverages, the study showed.

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Tea: Arizona Green Tea with Ginseng & Honey – A 23-ounce can of Arizona Green Tea contains 51 grams of sugar, which is about the same as can be found in 20 Hershey's Kisses. The World Health Organization recently proposed new guidelines that recommend consuming less than 5% of our total daily calories from added sugars. For an adult at a normal body mass index, or BMI, 5% would be around 25 grams of sugar -- or six teaspoons.

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Tea: Lipton Lemon Iced Tea – There are 32 grams of sugar in this 20-ounce bottle of iced tea. Each of these 12 Hershey's Kisses contains approximately 2.5 grams of sugar.


Cardiovascular disease link

Seven US cities, including New York and most recently Philadelphia, have levied taxes on sweetened drinks with added sugar in an effort to reduce consumption. These laws often highlight how soda and other sugary beverages contribute to the obesity epidemic among kids and high rates of diabetes among adults.

The new study defined "sugary beverages" as both sugar-sweetened thirst-quenchers, like soda and fruit-flavored infusions, and 100% natural fruit juices that have no added sugar. So how does fruit juice stack up against soda?

"Previous research has shown that high consumption of sugars like those in soft drink and fruit juices is linked to several cardiovascular disease risk factors," Welsh explained. Obesity, diabetes and elevated triglycerides (a type of fat found in the blood) are among the risk factors linked to excessive sugar intake. "Few studies have been able to look at how this consumption might impact mortality risk," she said.

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Juice: Minute Maid 100% Apple Juice – This 15.2-ounce bottle contains 49 grams of sugar, which is about the amount of sugar in 10 Oreos.
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Juice: SunnyD Original – A 16-ounce bottle of SunnyD Original contains 28 grams of sugar. Each these six Oreos contains about 4.6 grams of sugar.


It's not just soda: Drinking too much fruit juice (or any sugary drink) linked to premature death risk

By Susan Scutti, CNN
May 17, 2019

(CNN)Many sugar-sweetened beverages have little to no nutritional value and lots of calories, and their harmful health effects have been well-documented. Now, a study links drinking too many sugary beverages -- and even 100% natural fruit juices -- to an increased risk of early death.

Specifically, drinking an excessive amount of fruit juice could lead to an increased risk of premature death ranging from 9% to 42%, according to the study, published Friday in the journal JAMA Network Open.

Overall, the sugars found in orange juice, although naturally occurring, are pretty similar to the sugars added to soda and other sweetened beverages, the study suggests.

"Sugary beverages, whether soft drinks or fruit juices, should be limited," Jean A. Welsh, a co-author of the study and an assistant professor in the Department of Pediatrics at Emory University in Atlanta, wrote in an email.

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A 20-ounce bottle of Coca-Cola Classic contains 65 grams of sugar, which is the same amount of sugar found in five Little Debbie Swiss Rolls.

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A 20-ounce bottle of Pepsi contains 69 grams of sugar. Each Little Debbie Swiss Roll contains an estimated 13 grams of sugar.


In a sense, you are called upon to stand up and give voice to the aspirations of many who have become timid or fearful, who have become indifferent or apathetic, who have been cowed to silence and intimidated by the forces of state repression or coercion, or have been overwhelmed by the demands of daily subsistence—the  unceasing efforts simply to wait for a ride (which I have witnessed a thousand times) or just to survive.

We believe in you. We have seen hope in your eyes. We have seen courage in your actions. Our generation may have tried but failed. But yours is more prepared, more real, more capable, and certainly “woke.” Thus, with you in the forefront, the battle is joined, and may the words of the poet accompany you in this uncertain and improbable quest: “to strive, to seek, to find, and not to yield!”

* * *

Ed Garcia is a framer of the 1987 Constitution. He worked at Amnesty International and International Alert in the United Kingdom for over two decades and taught at the Ateneo, UP and FEU.

See the bigger picture with the Inquirer's live in-depth coverage of the election here


To the young who were not only witnesses but participants in the valiant campaign of the Otso Diretso, I have this to say: “Be not afraid! Yours is the successor generation. The future belongs to you, and its shape and texture, its spaces for freedom and progress are yours to design, and the ranks of the committed yours to forge.”

If you feel underrepresented in the halls of Congress, remember that you have power in your hands and strength in your numbers—if you are able to organize and mobilize.


But the Otso Diretso experience, in a sense, is just the beginning. It could signal a new awakening. It provides our youth an opportunity to shape a future different from the shameful past. It raises issues you will need to grapple with, such as the following: the challenge of Charter change by an unbridled Congress that will be converted into a constituent assembly (con-ass); the pushback against an escalation of the bloody war on drugs with its attendant devaluation of human life, particularly in inner-city communities; the resistance against the continued incursion of China into Philippine waters; the fight back against threats to our freedom to dissent and our rights to a free press and media; and the resolve to put a stop to the moral meltdown in our society caused by so-called leaders who believe that cursing those who differ is unifying the country.

We have in our hands a continuing nightmare, certainly a far cry from the dream of our great statesman Ka Pepe Diokno who, in confronting the dictatorship that had jailed him in solitary confinement for seven long years, said in defiance: “I fight, I continue to struggle to build a nation for our children.”


I relate this experience because the FQS in a sense presaged the political upheaval that led to the eventual overthrow of the conjugal dictatorship. The fact that a Marcos is poised once again to claim a seat in the Senate, another scion of the family to reclaim the family’s place in Congress, and yet still another in the provincial capitol of Ilocos Norte without mentioning its capital city, is perhaps irony in the most bitter sense of the word. Where in the world is redemption gained without even a hint of remorse or acknowledgment of wrongdoing? Or, is this the warped justice that we have become used to because of the countless times justice has been denied in our country?

Never before, except perhaps in 1938 or some 80 years ago, has democratic opposition been so obliterated as in the recent midterm elections. Not a single candidate from the opposition survived the onslaught of the resource-laden administration. The names that your generation voted at the top of your slates in some 40 mock polls held in colleges and universities across the land were nowhere on the list that will represent you in the Senate.

General Topic / ‘To strive, to seek, to find and not to yield!’
« on: May 16, 2019, 01:09:49 PM »

‘To strive, to seek, to find and not to yield!’

By: Ed Garcia
Philippine Daily Inquirer
May 16, 2019

I still vividly remember the first truncheons that were swung at students at the foot of the Old Congress in Manila during the First Quarter Storm (FQS) in 1970. The annual address dubbed the “State of the Nation” had just been intoned by then President-turned-dictator Ferdinand Marcos, while the real state of the nation with all its unrest, suppressed brutally, was unraveling in the streets.

“Conscientization,” a word coined by the author of the “Pedagogy of the Oppressed,” the Brazilian Paolo Freire, meaning “growing social awareness,” was hastened by the blows of truncheons or the suffocation caused by tear gas or the sudden gust of water cannons thrown at protesters; “mulat” we said then, the equivalent of the word “woke” that you often use now.


The takeaway

Overall, ACV is safe. Everything has a possible downside, even ACV. Before you start guzzling apple cider vinegar, here are a few negative possibilities.

The acid in apple cider vinegar may erode your teeth enamel. You may want to guzzle some water after drinking it.
Anecdotally, acidic foods or liquids like vinegar may exacerbate acid reflux.

If you have chronic kidney disease, your kidneys may not be able to process the excess acid that comes along with drinking apple cider vinegar.

Like any supplement, ACV won't replace a healthy lifestyle. It may have some benefits to our bodies, but overall, we need more studies to truly understand the health benefits and side effects associated with ACV.

Edwin K. McDonald IV, MD, is dedicated to improving the health of individuals and communities through nutrition education.


5. Apple cider vinegar will not cure cancer.

A few studies show that vinegar may have anti-cancer properties. Most of these studies involved culturing cancer cells and exposing them to vinegar or acetic acid. The limitation of these studies is obvious; we can’t directly pour ACV on cancers inside of people. Further, you definitely can’t give someone an ACV IV infusion without causing serious harm or death.

Yet, a large population study from China found lower rates of esophageal cancer in people who frequently consumed vinegar. It’s worth noting that the people in the study were likely consuming rice vinegar, not ACV.

Bottom line: ACV is not going to cure esophageal cancer, unfortunately. As a GI doctor, I’m typically the first person to tell someone they have esophageal cancer. I wish I could tell people all they have to do is drink some vinegar. Sadly, things aren’t that easy.

If you are concerned about the risk of esophageal cancer, then don’t smoke and don’t drink a lot of alcohol. Talk to your doctor if you have chronic heartburn because you may need screening for Barrett’s esophagus.


4. Apple cider vinegar will not control your high blood pressure.

One popular myth is that ACV can be used for controlling blood pressure. In my research, I found one small study in rats that showed a decrease in systolic blood pressure in rats fed a diet containing acetic acid compared to those without it. There weren’t any studies using ACV for high blood pressure in people.

Bottom line: High blood pressure is nothing to play with. I’ve seen people have strokes in real-time from high blood pressure. If you have high blood pressure, there’s simply not enough data to support using ACV as a blood pressure medication. Eat a healthy diet, exercise, and take your meds if you need them.


3. Apple cider vinegar may help boost weight loss.

Everyone wants to lose weight. Supplements that facilitate weight loss are in high demand. And as it turns out, a randomized, clinical trial recently published in the Journal of Functional Food showed that ACV might help with weight loss.

The participants drank 15ml of ACV with lunch and dinner (a total of 2 tablespoons). They also ate a diet that was 250 calories less than their daily estimated requirements. The researchers found that ACV significantly reduced weight. In fact, the people in the ACV group lost an average of 8.8 lbs over 12 weeks. On the other hand, the participants who did not receive ACV only lost 5 lbs over the 12 week study period. The researchers also found that ACV decreased cholesterol levels.

Bottom line: ACV may have a modest effect on weight loss, but don’t get rid of your gym membership. Keep in mind that the people in this study were on a calorie restricted diet and they exercised. The researchers argued that ACV affects weight by lowering one’s appetite.


2. Apple cider vinegar may keep the bacteria on your salad from getting out of control.

In 2005, a study assessed vinegar’s anti-microbial properties by inoculating arugula with Salmonella. The researchers treated the tainted arugula with either vinegar, lemon juice, or a combination of them both. The researchers sought to see if these interventions could reduce bacterial growth.

They found that both lemon juice and vinegar decreased the growth of Salmonella. In fact, the ACV/lemon juice mixture decreased Salmonella to undetectable levels (I wouldn’t bank on this at home, though).

Bottom line: Nowadays, it seems like there’s a recall for lettuces at least once per week. Throwing some ACV on your salad may serve a purpose beyond adding flavor. Even if you use ACV, you still have to use common sense. If you dip raw chicken in your spinach, the vinegar won’t stop the bout of diarrhea that’s coming.


All in all, the probiotics, acetic acid, and the nutrients in ACV are responsible for its health benefits.

1. Apple cider vinegar can help with blood sugar control.

It’s no secret that diabetes is common in the United States. Is ACV a reasonable weapon in the fight against diabetes?

It is, according to some studies. One example is a small study published in the Journal of the American Association of Diabetes in 2004. The study entailed giving participants a meal composed of a bagel, OJ, and butter. After the meal, the participants received 20 grams of apple cider vinegar or a placebo. The researchers checked blood glucose levels 30 and 60 minutes after the meal.

They found that ACV significantly lowered post-meal blood glucose levels. Several other studies report similar findings.

Bottom line: ACV won’t cure diabetes, but it may moderately lower blood glucose levels. It won’t take the place of any medications for diabetes, but it’s a safe enough addition to a diabetes treatment plan (as long as you don’t have kidney disease).


Where does ACV come from?

Vinegar comes from the French phrase vin aigre, meaning sour wine. The sourness comes from the acetic acid. Making apple cider vinegar entails taking advantage of controlled-spoilage.

Yeast digests the sugars in apples and converts them into alcohol. A bacteria, acetobacter, then turns the alcohol into acetic acid. I don’t want to get too technical, but you can call this process fermentation. The "mother" refers to the combination of yeast and bacteria formed during fermentation. If you look at an apple cider vinegar bottle, you can see strands of the "mother" floating around.

Many people attribute apple cider vinegar’s effects to the "mother." There’s some truth to this since the mother counts as a probiotic. But, the importance of the mother has not been established with research. Aside from probiotics, ACV has a vitamin profile similar to apple juice. Hence, the sour drink is ripe with B-vitamins and polyphenols (plant-based antioxidants).

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