Carbohydrates are the most valuable source of energy for your body, according to the U.S. Library of Medicine. Although all foods containing carbohydrates contain some form of sugar, they have varying effects on your health. Hidden sugars, another term for added sugars, contribute calories and flavor -- but few nutrients -- to foods. While some hidden sugar-rich foods are obvious, such as candy and soft drinks, others may surprise you. Gaining knowledge of these items can guide you toward making wise dietary decisions.
Types
One valuable way to determine whether a food contains hidden sugar is to examine its ingredient list, according to the Dietitians Association of Australia. Many hidden sugars end with the suffix "ose," including sucrose, fructose, lactose, dextrose and maltose. Other types include malt, malt extract, high fructose corn syrup, brown rice syrup, honey, molasses and any item containing the word "sugar." Foods that list a form of hidden sugar within the top few ingredients are particularly sugar-rich.
Prevalence and Risks
Typical American diets contain more than 22 tsp., or 355 calories' worth, of added sugar per day, according to MayoClinic.com, an amount far above the 6 to 9 tsp. per day recommended by the American Heart Association. A diet rich in sugary fare may contribute to tooth decay, poor nutrition, weight gain and high triglyceride levels, which is a significant risk factor for heart disease.
Common Sources
Carbohydrate sources particularly rich in hidden sugar include numerous yogurt varieties, granola bars, breakfast cereals, salad dressings, pancake syrup, jam and condiments, such as ketchup and barbecue sauce. Calorie-reduced French dressing provides nearly 20 g of sugar per serving. Sweetened corn flakes provide nearly 40 g per serving. And while a cup of plain yogurt contains 13 g of naturally occurring sugar, vanilla-flavored yogurt contains about 44 g of combined natural and added sugars.
Suggestions
In an interview with CBS Chicago in July 2011, registered dietitian Dawn Jackson suggested "keeping sugar in its natural form, from things like yogurts or fruits" as a nutritious way to control your sweet tooth. Sugars that occur naturally in fruits, vegetables, whole grains and dairy products, for example, are not associated with the same health risks linked with hidden sugar. When you do indulge in sugary fare, keep your portion size modest.
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