Does eating turkey make you drowsy?
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No Comments [ Add Comment ]By Brad Gillman
Standard-Examiner Staff
A: The claim that eating turkey makes people sleepy has been around for a long time. But does the case against turkey hold gravy ... er, water?
"It's because of the tryptophan -- which is an amino acid that in the brain can convert to a hormone called serotonin," said Kathleen Wewer, dietitian for Ogden Regional Medical Center.
Serotonin is a neurotransmitter in the central nervous system that helps regulate mood, appetite and sleep.
The main problem with the turkey theory is that certain things have to happen for the amino acid to work in your body.
"The thing with tryptophan is, that in order to get that effect, you need to eat the turkey alone and on an empty stomach," said Charlotte Scott, dietitian at McKay-Dee Hospital in Ogden.
One study does show that eating a bit of turkey before bedtime, on an empty stomach, Scott said, can help a person catch some shut-eye.
So, the verdict on turkey as a sleep-inducing agent:
"It's a myth," said Kristi Spence, sports dietitian for The Orthopedic Specialt in Salt Lake City. "Tryptophan can be found in any animal product to some degree."
When consumed in food, only small amounts of amino acids actually make it to the brain.
But, if nutrition and food scientists can clearly show why turkey is not to blame for the passel of passed-out Thanksgiving revelers, why does the myth continue?
Perhaps because turkey is the most notable food item at the feast.
"Thanksgiving is all about tradition and turkey is the central piece for that Thanksgiving Day meal," said Sherrie Rosenblatt, spokesperson for the National Turkey Federation, who has been asked about the drowsy turkey myth for the past decade.
Carbs
Experts don't look at the turkey as much as they look to the rest of the table.
"It's the high-carbohydrate foods that go with it," said Wewer. "Like the stuffing, the sweet potatoes, rolls, pumpkin pie -- all that good stuff. Just too much food in general."
Turkey itself has very low levels of carbohydrates. But when dealing with the side dishes' massive carbs, the body undergoes changes.
"Anytime you eat a lot of carbs, it sends a signal to the pancreas to produce more insulin," Scott said. Insulin helps control the body's blood-sugar levels, and it also acts as an energy-blocker.
A study published in 2005 from the University of California-San Diego showed that high amounts of insulin block stress hormones that release cellular energy.
The more carbs ingested, the more insulin produced. A constant diet of high carbohydrates could permanently damage the energy release, the study suggests.
Drowsiness and overeating happen frequently in the Western diet.
"Think about after you go to an all-you-can-eat buffet. Most people want to get their money's worth, then they're tired and just want to nap all day," Wewer said.
"It's not just reserved for Thanksgiving Day, but a lot of people associate it with that."
Moderate
So the moral of this story is that we should change the holiday meal, right? Better change to a nontraditional meal. In fact, maybe just skip the whole ordeal.
Not necessarily.
"What's the use of Thanksgiving if you're not thankful after it?" Scott said.
There are small steps to take to reduce the fat and carbohydrates. Some families place appetizers out while the feast is being prepared.
"Most snack during the day before the meal, so making those treats healthier will help," said Spence.
And ingredients in the meal can be changed up. "We have so many different items of food at the table. A lot are laden with sugar," Spence said.
Cutting the sugar will help. Still, she said, it's a holiday and there's no need to change the meal entirely.
Look at the meal as a way to eat what you like. Just be cautious of the amount you're taking.
"With any big meal, try to eat the food in portions," Scott said.
Try out your favorite foods, in moderation. Even experiment with new dishes.
"Eating with awareness, and not until you get overly stuffed, you're going to have more energy and enjoy more afternoon activities," Wewer said.
Exercising before the meal can channel energy beforehand, and even just playing games after the meal can help.
In the end, don't worry about whether that turkey will knock you out. But becoming sleepy after the big feast is certainly possible.
"Probably just watching too much football, eating too much food, maybe having a few cocktails, can all make you too tired," Rosenblatt said.
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