meIf only the turkey on your Thanksgiving table could talk. That bird would like a word on how “exhausting” it is.
The idea that turkey makes us tired has been passed down in Christmas celebrations for a long time, and it’s not the only myth that’s shared year after year. Is canned pumpkin really less nutritious than fresh? Is it essential to sprinkle blueberries with sugar?
Here, we debunk these and other Thanksgiving food myths, so you can serve up the facts at this year’s feast.
Myth: Turkey makes you tired.
TRUE: Turkey meat contains L-tryptophanwhich is an essential amino acid helps to produce serotonin, often described as the “feel good” hormone, and melatonin, which promotes sleep. “But you’d have to eat a lot of turkey, actually about 4 pounds, alone, in one sitting, to make you sleepy,” says Roxana Ehsani, a Miami-based registered dietitian nutritionist.
So why do we get sleepy after inhaling a big holiday party? “Probably because you’re consuming large amounts of high-carb foods, like stuffing or mashed potatoes, bagels, cornbread, all the desserts, maybe even some alcoholic beverages,” says Ehsani. “All those things will cause a rise in blood sugar and then a dropwhich will lead to fatigue.” Research indicates that high-carb, high-fat meals (hello, Thanksgiving dinner) lead to drowsiness that typically hits the hardest 60 to 90 minutes after eating.
If you’re hoping to keep up the energy for that flag football game, go for small portions, take breaks, and then have seconds if you’re still hungry after 20 minutes, and stop eating when you’re full. Turkey, claimed.
Myth: Canned pumpkin is less nutritious than fresh.
TRUE: Canned foods tend to get a bad rap. But both fresh pumpkin and canned pumpkin are full of nutrients—including potassium, vitamin A, and iron—and just right for your pumpkin pie.
“You should feel totally good about canned pumpkin,” says Keri Gans, a registered dietitian nutritionist based in New York City. “A lot of times, vegetables are canned at their peak of ripeness,” when they have the most vitamins and nutrients they will ever have. Research indicates that in addition to being nutritious, canned vegetables are cost-effective and often have a suitably long shelf life.
But don’t just grab the first can of pumpkin you see—it’s important to check the labels first, says Gans. Look for a brand that is 100% pure pumpkin and does not contain other ingredients, such as added sugars.
Myth: Blueberries require a ton of added sugar to taste good.
TRUE: Blueberries are a Thanksgiving staple, and because they’re sour, they’re usually made with large amounts of sugar in dishes like cobblers or cranberry sauce.
But here’s some good news: It doesn’t have to be sugar minefields. “A lot of people don’t know this, but you can eat them raw, without sugar,” says Ehsani. Yes, they will taste bitter, but consider the health benefits: Blueberries are full of nutrients such as potassium, vitamin C, vitamin A, vitamin K and magnesium.
Still, there’s no need to eat raw cranberries like they’re peanuts. Instead, use them as garnishes, mixing them into salads or placing them in cocktails. That can add a delicious, flavorful touch to your meal, says Ehsani.
You can also just reduce the amount of sugar you use in your cranberry sauce, and it will still taste great.
Myth: Dark meat turkey is worse than breast meat.
TRUE: There is some truth to the idea that white meat is healthier, says Gans: It contains less saturated fat and calories than dark meat. However, the differences are negligible.
According to the US Department of Agriculture, 3 ounces of roast beef turkey dark meat they contain 175 calories, 2.49 grams of saturated fat and 114 mg of cholesterol. light roast meatFor its part, it has 150 calories, 1.36 grams of saturated fat and 75.6 mg of cholesterol.
Dark meat actually outperforms white meat when it comes to several nutrients: A 3-ounce serving contains slightly more iron, zinc, and selenium. So nutritionally, it’s pretty much a wash.
“If you prefer dark meat to white meat, go for it,” says Gans. “Let’s be honest, dark meat has more flavor.”
Myth: After dinner is the best time to take a Thanksgiving nap.
TRUE: The couch develops an almost magnetic attraction after you’ve had your fill of mashed potatoes, dough pies, and butter-soaked bagels. But it’s actually “the worst time” to nap, Gans says. Lying down could cause digestive problems such as heartburn and acid reflux—which is best avoided by staying upright for 45 to 60 minutes after eating.
Plus, there are benefits to staying active after meals. According to research published earlier this yearA short walk, even just 2 to 5 minutes, can lower blood sugar levels after a meal. “If you can move around a bit, that’s definitely for the best,” says Ehsani. “Get up, maybe clean the dishes, put away some food, and get a little active,” perhaps taking a dining companion outside for a spin around the block.
