Talking Turkey

November 19, 2007

Does eating turkey really make you sleepy?
 
 
LOS ANGELES - Rumor has it that the chemical tryptophan in turkeys is the reason feasters are so sleepy after gorging on a traditional Thanksgiving meal. Not so, according to registered dietitian Jaimie Davis, Ph.D., research associate of the Keck School of Medicine of the University of Southern California.
 
“Turkey does contain tryptophan, which ultimately is turned into serotonin and can make you feel a little sleepy,” notes Davis. “However, turkey doesn’t necessarily have more tryptophan than other meats.”
 
According to the National Institutes of Health, tryptophan is an essential amino acid, which means the body cannot produce it and must acquire the chemical from food. The body uses tryptophan to help make niacin and serotonin. Serotonin is thought to produce healthy sleep and a stable mood. It is also necessary for healthy infant growth and nitrogen balance in adults.
 
Tryptophan can be found in many plant and animal proteins. Foods that are considered sources of tryptophan are dairy products, beef, poultry, barley, brown rice, fish, soybeans and peanuts.
 
“Tryptophan needs to be taken on an empty stomach and in the absence of other amino acids or protein in order to make you drowsy,” continues Davis. “The sleepy feeling after Thanksgiving is probably from overeating. Blood is essentially directed away from other organ systems to aid digestion, including your nervous system, which may cause you to be sleepy.”
 
To prevent binging on Thanksgiving, try to eat small frequent meals on turkey day, Davis suggests. “Just because you are going to eat a big meal, that does not mean that you should starve yourself before it. You will actually have better control and will power if you are not starving by the time of the actual big meal.”
 
“When you start to feel a little full, eat a mint or chew a piece of gum,” recommends Davis. “This will keep you from going back for seconds when you’re full. Also, try to do some exercise, either go for a walk or a jog, after your big meal.”
 
 
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