Nutrient: Sugars

Description:

  • Sugars are simple carbohydrates, technically referring to monosaccharides and disaccharides.
  • Sugars are sources of energy.

Reference Values*:

  • Contributes not more than 10% of daily energy intake derived from free sugars.2,4
  • Note:
    • Free sugars means all monosaccharides and disaccharides added to foods by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrups and fruit juices.2,4

Food Sources:

  • Honey
  • Syrups
  • Molasses

Nutrient: Saturated fat

Description:

  •  Saturated fat is one type of fats.
  •  It is easily recognised by its solid state at room temperature.
  •  Excess saturated fat intake has been linked to increased risk of heart disease.

Reference Values*:

Contributes not more than 10% of daily energy intake.2,5

Food Sources:

  • Lard
  • Butter
  • Animal fats
  • Coconut oil
  • Hydrogenated vegetable oil

Nutrient: Trans fat

Description:

  • Trans fat is also known as “trans fatty acids”.
  • It is a specific type of fat formed when liquid oils are made into solid fats, a process known as “hydrogenation”.
  • It is also naturally present in small amount in milk and fats of sheep and cattle.
  • Excess trans fat intake has been linked to increase risk of heart disease.

Reference Values*:

Contributes not more than 1% of daily energy intake.2,5

Food Sources:

  • Hydrogenated vegetable oil
  • Margarine
  • Shortening
  • Foods using partially hydrogenated vegetable oil as ingredients (e.g. puffy pastry)

Nutrient: Sugar

Description:

Sugars are simple carbohydrates, technically referring to monosaccharides and disaccharides.

Sugars are sources of energy.

Reference Values*:

  • Contributes not more than 10% of daily energy intake derived from free sugars.4,2

Note:

  • Free sugars means all monosaccharides and disaccharides added to foods by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrups and fruit juices.2,4

Food Sources:

  • Honey
  • Syrups
  • Molasses

Remarks

 *    The values listed are for reference only. For individual nutrient requirements or with special needs, please consult dietitians or relevant health professionals.

 2    World Health Organization. Diet, nutrition and the prevention of chronic diseases: Report of a Joint WHO/FAO Expert Consultation. Geneva: WHO; 2003.

4      Mann J et al. FAO/WHO Scientific update on carbohydrates in human nutrition: Conclusions. European Journal of Clinical Nutrition, 61(Suppl 1), S132–S137; 2007.

 5     Food and Agriculture Organization of the United Nations. Fats and fatty acids in human nutrition: Report of an expert consultation. Rome: FAO; 2010.

(To be continued…)

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