Myth: If I take a carnitine supplement it will help me lose fat quickly.

Answer: BUSTED!

Everyone would love to find that ‘magic pill’ that instantly sheds unwanted pounds. The current selection of weight loss pills on the market is endless and each one claims the same results – quick and easy weight loss. Carnitine is currently marketed as another ‘magic pill’ that promises to burn large amounts of fat in a short period of time. Carnitine is involved with the breakdown of fat in the body, and some believe that over-supplementing with this nutrient will cause fast weight loss. While this theory sounds promising, the current research shows that this supplement is not effective for weight loss. There is also concern with consuming greater than 3 grams per day because it has shown side effects that include nausea, vomiting, diarrhea, and could possibly lead to kidney disease. The major concern with carnitine and several other supplements is that the Food and Drug Administration does not regulate or regularly test them, and therefore these products cannot be guaranteed safe.

There is no magic pill!

The best and healthiest way to lose weight is to be physically active and have a well-balanced diet. Visit Missouri Families for additional nutrition and health information.

Contributors: Andrea Cossetta, St. Louis University Dietetic Intern & Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: Items in health food stores are better for me.

Answer: BUSTED!

It is common for consumers to relate health food stores with healthy products, but this correlation is not always accurate. If you buy food or vitamin supplements from a health food store, those products are not necessarily healthier for you. Often they contain just as many preservatives and additives as the items bought at your neighborhood grocery store. In addition, because they have to buy from their wholesalers in smaller quantities, items purchased through health food stores are often more expensive without offering any greater nutritional benefit.

Many of the messages on health food package labels are not regulated by the Food and Drug Administration. While words such as “all natural” tend to entice customers, do not fall for the marketing ploy! Every company has a different definition of the term “natural,” and you could easily fall prey to marketing strategies without really enhancing your health.

Foods such as energy or granola bars found within a health food store have actually been found to contain larger amounts of saturated fats and calories than those purchased at the regular grocery store. Read labels and become a comparison shopper. There is nothing wrong with shopping in health food stores, but make sure you are an informed shopper!

Visit the MissouriFamilies website for more information about the use of “natural” on labels or for information about energy bars.

Contributors: Mallory Bratton, KU Med Dietetic Intern & Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Honey is better for you than white sugar.

Answer: BUSTED!

While most people believe that honey is better for you than sugar, white sugar actually contains fewer calories than honey. Honey is natural and less refined than sugar, and also contains small amounts of minerals that are lacking in sugar. However, the mineral levels are so small that the amounts lack nutritional significance.

Overall, both of these products are very sweet and should be limited in consumption. It does not matter whether it is honey or white sugar, both products are high in calories. Stick to natural sugars found in fruits and resist the urge to add sugar to your coffee or honey to your morning tea.

Visit the MissouriFamilies website for more information about nutrition and health.

Contributors: Mallory Bratton, KU Med Dietetic Intern & Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: I like to add a sweet taste to my fresh salad so dried fruit is my only choice.

Answer: BUSTED!


Consider the wide world of winter squash or sweet potatoes as one way to add sweetness and a new taste to your salad. Winter squashes like butternut squash or acorn squash are low in calories (about 60 calories in 1 cup raw squash), sweet potato is a little higher in calories (about 115 calories for 1 cup raw). Consider roasting in the oven as this increases their sweetness and flavor. Or after cooking and before dicing, sprinkle some cinnamon on the pieces for even more flavor.

Squash or sweet potatoes have fiber and potassium. Dietary potassium can lower your blood pressure by acting against the negative effects of sodium on blood pressure. Eating vegetables and fruits is associated with reduced risk of some chronic diseases such as heart disease, stroke and some cancers.


For other ideas about using squash, visit MissouriFamilies at http://missourifamilies.org/features/nutritionarticles/nut240.htm.

To get you started eating more fruits and vegetables, use the MU Extension resource Seasonal and Simple. To obtain a copy of Seasonal and simple, contact your local MU Extension office or go online to http://extension.missouri.edu/publications/DisplayPub.aspx?P=MP909.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: All I need to do to cut down on the amount of sugar in my diet is drink less sugar-sweetened beverages.

Answer: BUSTED!

The recent 2010 Dietary Guidelines say that we should "significantly reduce" our intake of added sugars. Strong evidence shows that if we eat foods low in calories this improves weight loss and weight maintenance, and also may be associated with a lower risk of type 2 diabetes in adults. Low calorie foods are also foods low in added sugar which make up about 16% of the total calories in American diets.

What are added sugars?
High fructose corn syrup, white sugar, brown sugar, corn syrup, corn syrup solids, raw sugar, malt syrup, maple syrup, pancake syrup, fructose sweetener, liquid fructose, honey, molasses, anhydrous dextrose and crystal dextrose

The major sources of added sugars in our diets are soda, energy drinks and sports drinks, desserts like granola bars, sugar-sweetened fruit drinks, flavored yogurts and candy, but there are other foods that have sugar in them.

• Baked beans: up to 21 grams of sugar per half-cup (teaspoons of sugar)
• Fat-free fruit cookie: 12 grams of sugar per two-cookie serving (3 teaspoons of sugar)
• Slim shake in a can or bottle: 18 grams of sugar (4½ teaspoons of sugar)
• Some salad dressings: 5-8 grams of sugar for 2 tablespoons (1-2 teaspoons of sugar)

Some alternatives to the choices above:

• Buy foods without sauces and add your own seasonings. Start with any kind of canned or cooked beans, add apples and winter squash like butternut or acorn squash which add a sweet flavor. Cloves, cinnamon and nutmeg will also add a sweet flavor. Try getting used to a less sweet taste by mixing some baked beans with regular beans.
• Reach for a naturally sweet fruit instead of cookies or slimming shakes. Fruits are high in fiber, which will fill you up, and low in calories.
• Try balsamic vinegar instead of salad dressing. The tart flavor of balsamic vinegar is a nice combination with mandarin oranges, strawberries or blueberries when added to salads.

For more information about added sugars, see http://missourifamilies.org/features/nutritionarticles/nut255.htm on the MissouriFamilies website.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933