Thanksgiving is a time of joy and celebration but let’s be frank, it includes heavy eating with the Turkey being the centerpiece for most, but does gluttony or overeating in the short term pose a serious health risk?
Q: Can a Thanksgiving feast pose a health risk?
Not usually. Many people indulge and overeat on Thanksgiving but healthy eaters and dieters stress over the idea. As you eat lots of food during a meal, the stomach expands to squeeze in the extra volume and if too full or eat too quickly this may cause discomfort, bloating, and heartburn but in general relief happens in no time as the stomach slowly empties over the next few hours.
Also, the typical Thanksgiving meal is rich in delicious starchy foods, like sweet potatoes, and stuffing that can spike blood sugar levels as carbohydrates are broken down. In general, the body adapts quickly to metabolize the spike but may pose challenges for people with diabetes or problems with sugar control.
In terms of calories, and weight gain, the more you eat the more weight you gain. However, one indulgent meal should not lead to weight gain outside of possible temporary weight gain due to a higher salt load found in the traditional Thanksgiving meal. Remember to drink lots of water. Will help with digestion and flushing out excess salt.
Q: Does Thanksgiving meals affect Blood pressure or Cholesterol?
Cholesterol levels can spike depending on the amount of saturated fats, so try to avoid the skin of the Turkey for example or heavy drippings. Blood pressure and fluid retention can also be a concern for certain people with chronic conditions as large qualities of salt or sodium can be found in processed Turkey with enhance flavorings and preservatives.
Other processing techniques that add salt or sodium including brining, curing and marinating can also raise blood pressure. Best bet is to stick to fresh Turkey that is naturally low in fat and salt. Read labels and aim for 80 mg of sodium per 4-ounce serving. Just be careful of what you add. And avoid eating the skin if possible.
Q: Tricks to eating less at Thanksgiving?
In an ideal world you could exercise “portion control,” but today is your day to sensibly indulge. Some tricks to portion control short of pushing away from the table includes resisting the urge to miss breakfast as may jump start your appetite so best to have a small breakfast and include proteins like egg whites, and low-fat yogurt as keeps you fuller longer than simple carbohydrates like doughnuts or bread.
Another trick is to eat slowly-the slower eating gives a greater sense of pleasure and “fullness,” and may result in ultimately consuming less food.
And don’t forget to take a walk after your large Turkey dinner. It is a great way to burn a few calories and also spend time with friends and family. Research suggests that even 10- or 15-minute walk after meals can be enough to get positive results including improved digestion and better sleep quality.
Q: Is dark or white meat from the Turkey healthier?
Both are healthy and a great source of protein and nutrients. Turkey is rich in vitamins and minerals including B-complex, niacin, Magnesium, Phosphorus, iron, Potassium, Zinc and Selenium. Selenium helps support the immune system.
The US Department of Agriculture says 3 ounces of roasted Turkey breast with the skin has 4.5 grams of fat with 135 calories compared to Turkey breast without skin with only 1.8 grams of fat and 125 calories. Compare this to dark Turkey meat with the skin at nearly double the amount of fat at 8.5 grams with 175 calories. The amount of fat and calories will also vary on how the Turkey is prepared.
Q: What about tryptophan (stuff that makes you sleepy) in Turkey, is it myth or reality?
It’s more of myth than a reality. Yes, most people feel tired after a Thanksgiving meal but likely not from the amount of tryptophan which is a type of amino acid found in a variety of foods like salmon, crab, shrimp, roast beef, and canned tuna. Tryptophan is converted to serotonin and may affect your mood and sleep cycles.
However, the amount of tryptophan in Turkey is no more or less than other foods mentioned and even less per ounce that cheddar cheese. In reality what makes you feel sleepy is digesting the large amount of carbohydrates in the Turkey feast including stuffing, sweet and mashed potatoes, and hot rolls.
If want to feel less sleepy after your feast use “portion control,” as the less, you indulge the less sleepy you will be.
Q: What about vegan options for Thanksgiving?
There are also amazing vegetarian or vegan options such as plant-based seiten Turkeys that actually look like a Turkey made with wheat-gluten. It is high in protein and low in fats and carbs and is a good source of minerals such as Selenium and iron. Other tasty vegan options are Lentil loaf or stuffed seasonable vegetables baked on a sheet pan and cubed tofu for protein.
Q: Any final takeaways for Thanksgiving Holiday and health tips?
It’s only good news: You are unlikely to see any lasting effects of your mega meal-no matter how many calories it contains as only so many calories can be absorbed in one sitting. Again, have a small high protein breakfast to start Thanksgiving Day, try to exercise reasonable portion control, and if you indulge in Turkey opt for the breast of turkey without skin for fewer fat and calories. You can even try healthy vegan options.
If you have chronic medical conditions, please check with your doctor before excessive indulging as the Traditional Turkey meal usually is loaded with lots of carbohydrates and salt.
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