Let's talk turkey: Does tryptophan truly make you sleepy?

One thing Americans often share around the Thanksgiving table is the cautionary tale that the essential amino acid L-tryptophan will make you drowsy. Don’t swallow that story.

“Turkey doesn’t make you sleepy—eating very large quantities of turkey, stuffing, potatoes, and pie makes you sleepy,” said Kim Sasso, RD, LDN, a registered dietitian and bariatric specialist at Loyola University Health System Center for Metabolic Surgery and Bariatric Care, in Melrose Park, IL.

For the most part, you can thank a cornucopia of calories for “food coma.” The average American is expected to consume up to 4,500 calories this Thanksgiving, according to the Calorie Control Council. However, that figure may be an overestimate, found a New York Times report, and a more realistic calorie count for a Thanksgiving meal is probably closer to 2,500—which is still a heaping helping of calories.

This mountain of calories, many of which are from carbohydrates, will send you to the sofa sooner than the tryptophan in turkey.

“Turkey does contain tryptophan, but so do yogurt, eggs, fish, cheese, and other meats,” Sasso said. Even soybeans contain more tryptophan than turkey.

“Because of transport and breakdown, not enough tryptophan will reach the brain to cause sleepiness after a holiday meal,” Sasso explained. “Likely, the stressful hustle and bustle of the holiday, travel schedules, alcohol indulgence, and cooking tasks will contribute more to fatigue than a few slices of turkey.”

Her dietary advice for a more healthful holiday:

• Don’t skip meals: “If you save your appetite for the big meal, you will likely eat more and experience the ‘food coma’ many complain about,” Sasso said. “Eat breakfast and lunch so you avoid overeating during the traditional Thanksgiving dinner.”

• Mind what you eat: “Focus on eating your favorite once-a-year holiday foods and pass on other everyday dishes,” she recommended. “Don’t eat your weight in appetizers if you really are looking forward to the main meal.”

• Load up on vegetables and fruits: “Produce is loaded with vitamins and minerals, and you will benefit from the fiber,” Sasso advised. “Eating vegetables doused in cream sauce and butter is better than not eating any at all.”

• Choose quality over quantity: “Three slices of dessert will not taste as good or be as appreciated as three small sampling portions,” she said. “Or, skip the crust when eating pie or the big dollop of ice cream or whipped topping to save calories.”

Bon appétit!