foodconsumer.org: Turkey, Tryptophan and Other Thanksgiving Tales

Turkey, Tryptophan and Other Thanksgiving Tales
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admin on 11/04/2009 23:15:00
 
TURKEY, TRYPTOPHAN AND OTHER THANKSGIVING TALES
Eating turkey makes us sleepy and white meat is a healthier choice than dark
meat. Do these bits of wisdom stand up to scientific scrutiny?
#1 THE TRYPTOPHAN IN OUR THANKSGIVING TABLE GOBBLER MAKES US SLEEPY.
Tryptophan, an amino acid in turkey and other meats, is converted to serotonin
in the brain. Serotonin does promote relaxation and sleepiness, so the idea is a
plausible one. However, turkey contains all twenty amino acids and after our
Thanksgiving repast, they all compete to get into the brain. Alas, much of the
tryptophan will never make it to the brain. So, why the sleepiness after the
celebration?
Physiologists say the most likely reason is because we have just eaten a very
large meal. The gut is busy digesting and therefore siphoning away some of the
blood supply from the rest of the body, including the brain. The brain needs a
lot of energy and if even a little blood is redirected, it can slow us down and
cause feelings of fatigue. If the feasting includes alcohol, that too can lead
to drowsiness.
#2. WHITE MEAT IS A HEALTHIER CHOICE THAN DARK MEAT.
White meat is lower in total fat and calories than dark meat. But dark meat
contains higher levels of some minerals and it’s a mixed bag with B vitamins.
NUTRIENTS IN TURKEY
SAMPLE
Calories
Fat
(gm)   Riboflavin
(mg)
%DV   Niacin
(mg)
%DV   Vit B-6
(mg)
%DV   Iron
(mg)
%DV   Zinc
(mg)
%DV    Selenium
(mcg)
%RDA
White meat
3 oz (skinless) 		 115
0.6
0.1
6.5%   6
32%    .5
25%   1.3
7%    1.5
10%    27
49%
Dark meat
3 oz (skinless) 		 138
3.7
0.2
12%   3
15%    .3
16%    2.1
11%    3.5
23%    35
64%
Bottom Line: Enjoy your favorite–dark or white–both are nutritious!
#3. THE BEST WAY TO AVOID OVEREATING ON THANKSGIVING IS TO FAST ALL DAY AND SAVE
UP FOR THE BIG MEAL.
A 2007 study found that people who ate one meal a day for eight weeks ended up
with higher blood levels of LDL cholesterol and blood sugar as well as higher
blood pressure compared to those who ate three meals per day. While one day of
this pattern probably won’t lead to such dramatic changes, following this
strategy throughout the holiday season could be a problem.
What is the best way to manage Thanksgiving and beyond? Eat consistent meals or
snacks throughout the day, but keep them light and include plenty of vegetables
and fruits. That way when you get to the main event, you will be hungry but not
famished. Enjoy all your favorites, and keep in mind AICR’s New American Plate
proportions. Fill 2/3 of your plate with vegetables, whole grains, beans and
fruit (sweet potatoes, cranberries, stuffing e.g.) and 1/3 or less with turkey
or other meat.
Remember to take a walk or do something physically active before and after the
meal. You’ll feel more energetic and manage your appetite better.
By AICR.org