Myth: I should change my nutritional habits based on the latest scientific research headlines.

Answer: Busted!

When evaluating science, it’s important to remember that one study is never enough. The scientific process is a road of discovery as researchers explore various hypotheses that contribute to the body of literature. Frequently, original research on nutrition is modified or even proven mistaken by later research. It is best to follow guidelines that have been set by nutrition research boards that have reviewed all of the scientific research and have reached a consensus on the best course of action. In the USA, the Dietary Guidelines for Americans represents the best nutritional advice based on sound science.

In evaluating health consequences of an ingredient, substance, or whole food, it is important to consider the most current scientific information. Unfortunately, some news sources, including major outlets, can continue to rely on and spread outdated information. Internet information sites especially can have this shortcoming, either forgetting to update and revise their content, or deliberately through a desire to promote a product or point of view.

Tip: Before changing your nutritional habits based on the latest news story, check out several other reliable sources of information like those from the American Dietetic Association, the federal government or from a University like Missourifamilies.org

Contributor: James E. Meyer, Nutrition and Health Education Specialist, University of Missouri Extension, meyerje@missouri.edu

Myth: Fruit can rot and ferment in your body if it is not eaten on an empty stomach.

Answer: Busted! The idea that fruit will rot and ferment in your body unless eaten by itself on an empty stomach is a myth that is circulating widely again. This myth is the foundation of many odd “food-combining’ diets. The fact is you can eat fruit any time. You can eat fruit with other foods as part of a meal. You can eat fruit as a dessert after a meal or you can eat fruit as a snack all by itself.

The human digestive system handles all food combinations very efficiently. As foods are broken down during digestion into their various components, they pass into the small intestine where naturally occurring bacteria are present. Sometimes these bacteria will act upon certain compounds in fruits and vegetables and give you gas. This has nothing to do, however with the fruit fermenting or in what combination the food was eaten. In fact, most nutrients from foods are best absorbed when eaten in combination with other foods.

The best advice for choosing foods to eat is to follow the MyPyramid guidelines. If you need more fruit in your diet try these tips from Missourifamilies.org.

Contributor: James E. Meyer, Nutrition and Health Education Specialist, University of Missouri Extension, meyerje@missouri.edu

Myth: Herbal supplements are a safe and inexpensive alternative for some prescription medications.

Answer: It depends...

Only after you consult with your doctor.

While some herbal supplements have been around for thousands of years, that does not mean they should be used in place of prescription drugs. The laws for herbal supplements are very loose compared to the laws for prescription drugs. That is why in this country it is a “buyer beware” market for herbal supplements.

Before taking any herbal supplement, consult with your doctor. When taken together, herbal supplements can interact with prescription drugs and cause harmful side effects. Additionally, before taking any herbal supplement find out more about it from a reliable source.

For more information about herbal supplements, check out http://missourifamilies.org/features/nutritionarticles/additives.htm

Contributor: James E. Meyer, Nutrition and Health Education Specialist, University of Missouri Extension, meyerje@missouri.edu

Myth: You can burn fat and lose weight by eating certain foods, like grapefruit and celery or foods with caffeine.

Answer: Busted!

No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Contributor: James E. Meyer, Nutrition and Health Education Specialist, University of Missouri Extension, meyerje@missouri.edu

Myth: If I want to keep my cholesterol low, I should avoid whole eggs.

Answer: Busted!

New research shows that the cholesterol present in eggs has little if any affect on your blood cholesterol.

Eggs have a lot of cholesterol located in the yolk. The average large egg contains 212 milligrams of cholesterol. As foods go, that’s quite a bit, rivaled only by single servings of liver, shrimp, and duck meat.

It was once thought the cholesterol present in eggs would go straight to your bloodstream and then into your arteries. This is not so according to recent scientific research. For most people, only a small amount of the cholesterol in food passes into the blood. Saturated and trans fats have much bigger effects on blood cholesterol levels.

If you like eggs, eating one a day should be okay, especially if you cut back on saturated and trans fats. Other ways to enjoy eggs without worrying about cholesterol include not eating the yolk, which contains all the cholesterol, or using pourable egg whites or yolk-free egg substitutes.

For more information about healthy eating, visit http://missourifamilies.org/.

Contributor: James E. Meyer, Nutrition and Health Education Specialist, University of Missouri Extension, meyerje@missouri.edu