Myth: There is no difference between white and brown rice.

white rice

Answer: Busted!

Brown rice is simply white rice that has not had the brown-colored bran covering removed. Since brown rice still has the bran intact, it has more fiber than white rice. One cup of brown rice has 3½ grams of fiber while the same amount of white rice has less than 1 gram of fiber. Brown rice contains nutrients like magnesium, manganese and zinc. White rice has reduced levels of these nutrients, but is often fortified with iron and some B vitamins.

brown rice



Brown rice takes longer than white rice to cook so increase the amount of water slightly. Brown rice doesn't have the fluffy texture of white rice, but its nutty flavor and chewy texture makes brown rice a tasty way to get fiber into your diet. Remember, a high fiber diet may lower your risk of heart disease, helps bowel function so you don’t get constipated and helps give you a feeling of fullness with fewer calories.

Additional nutrition and health information can be found on the Missouri Families website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I can cook my turkducken at 190° F for 12 to 13 hours.

Answer: Busted!

A turkducken is a partially boned turkey layered with a boned duck then with a boned chicken, all of which is spread with layers of stuffing between each bird. The name is comprised of syllables from the words “turkey,” “duck,” and “chicken.” Usually the tip end of the turkey leg bones and the first two wing joints are left on the turkey so that after assembly the finished product resembles a whole turkey.

There has been an unsafe cooking method circulating around that consists of the bird being roasted at 190° F for 12 to 13 hours. A safer method of roasting would be to cook the birds in a pre-heated oven set no lower than 325° F. Use a meat thermometer inserted in the thickest part of the bundle and make sure the stuffing and birds reach 165° F or higher. Be sure to check the temperature in several locations to test for doneness. To determine if it is done, you have to rely on internal temperature taken with a meat thermometer rather than the amount of time cooked. After each use, wash the stem section of the thermometer thoroughly in hot, soapy water.

Additional nutrition and health information can be found on the Missouri Families website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I have to wash my store-bought eggs before I store them in the refrigerator.

Answer: Busted!

Most eggs sold commercially have been washed, sanitized and sprayed with an oil coating to help preserve quality and wholesomeness. If you wash the eggs at home, it might remove this protective coating. Also, the extra handling might increase the chance of accidentally cracking the shells. Any bacteria present could then be drawn into the eggs through the cracked shells. It is recommended that the eggs be stored in their original carton in the refrigerator to prevent cracking the shells.

Additional nutrition and health information can be found on the Missouri Families website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I can cook my turkey in the brown paper bag I brought my groceries home in.

Answer: Busted!

The brown paper bags from the grocery store were never intended for use as cooking utensils. The glue, ink, chemicals and other materials used in recycling the grocery bags are very unsanitary and some bags may even contain tiny metal shavings.

To make this method safe, replace the brown bag with an approved turkey-size oven-cooking bag that is available in your grocery store. Be sure to follow the manufacturer’s cooking directions when using the oven bag.

University of Illinois Extension offers several methods for cooking a turkey. Additional nutrition and health information can be found on the Missouri Families website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I am going to bake cakes in mason jars to give out as gifts.

Answer: Busted!

Many recipes circulate that recommend baking breads and cakes in canning jars. Consumers like to do this because the jar makes an attractive package for their favorite recipe. However, many do not think about the safety of this practice. These products are not shelf-stable and therefore cannot be stored at room temperature. If they are stored at room temperature, harmful bacteria could grow in them and make the product unsafe to eat.

In addition to the risk of botulism, there is also a significant risk for consumers to become injured from broken glass when baking cakes and breads in glass canning jars. Canning jars are intended for use in hot water baths or pressure canners and are not designed to withstand the thermal stresses that occur with dry oven heat.

An acceptable alternative is to make a dry mix in a jar. Place all of the dry ingredients in a jar. Attach complete directions to the jar that includes wet ingredients to add, such as eggs, oil or water along with the baking instructions. Be sure to emphasize that baking should be done in a cake pan or bread pan and not the mason jar.

Additional nutrition and health information can be found on the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I store opened peanut butter in the refrigerator so it doesn't spoil.

Answer: Busted!

Peanut butter can be safely stored without refrigeration because it contains less than one percent moisture. It will not spoil like a perishable food, but because of its high oil content, it may develop rancidity during storage. Rancidity gives the product an old, oily, off flavor. If this occurs, the peanut butter should be replaced with a new supply.

Want more information about how to store foods at home? See the MU Extension publication Storing foods at home. Additional nutrition and health information can be found on the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I test my blood sugar daily using a blood glucose meter, so I do not need the hemoglobin A1c test.

Answer: Busted!

It is best to get both tests. The results of each test will tell you and your health care provider whether your blood sugar is under control. Talk to your health care provider about how often you need each test.

The hemoglobin A1c test is a simple lab test that shows the average amount of sugar that has been in your blood over the last three months. Your health care provider does the test by taking a small sample of your blood and sending it to a lab.

The hemoglobin A1c goal for people with diabetes is less than seven percent. If your test result is less than seven percent, your treatment plan is probably working and it is likely that your blood sugar is under good control. On the other hand, if your test is greater than eight percent, it means you have a greater chance of getting eye disease, kidney disease or nerve damage. If your test result is this high, you may need to work with your health care provider to change your treatment plan.

Finger-stick tests are usually done before meals and/or at bedtime. A finger-stick test is a simple test you can do using a blood glucose meter to check changes in your own blood sugar. The finger-stick test tells you what your blood sugar is at the time you test. Self-testing helps you see how food, physical activity and diabetes medicine affect your blood sugar. Ideal goals for most people with diabetes when self-testing using a blood glucose meter are: 80-120 mg/dl before meals and 100-140 mg/dl at bedtime.

It is recommended that diabetics receive a hemoglobin A1c test at least two times a year. You may consider getting the test more often if your blood sugar stays too high or if your health care provider makes any changes in your treatment plan. Your blood sugar goals may be different from these ideal goals. Ask your health care provider what goals are best for you.

For more nutrition and health information, visit the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I can use the glycemic index instead of carbohydrate counting to control my blood sugar.

Answer: Busted!

The glycemic index is a ranking of carbohydrate-containing foods and measures how fast a food is likely to raise your blood sugar. Foods are ranked according to their immediate effect on blood sugar levels. A glycemic index of 70 or more is considered high while a glycemic index of 55 or less is considered low. The higher a food raises blood sugar, the higher the glycemic index.

Studies have found that eating low glycemic foods will benefit people at risk for heart disease, diabetes and obesity. Many people will find it too time consuming to look up the glycemic index numbers on every food.

Choosing low glycemic index or low glycemic load foods is not the best way to select a health-promoting diet since neither reflects the whole nutrition picture. For example, they do not give any indication of the amount of saturated or trans fat, the quality of the protein or the levels of vital nutrients.

Rather than looking at the glycemic index of foods, available research shows that a more effective intervention for normalizing blood sugars in people with diabetes is to count the total amount of carbohydrates in each meal or snack.

Additional nutrition and health information can be found on the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516