Thanksgiving, the first of several food-centered days during the holiday season, is upon us. The Register-Guard asked local nutrition experts if there was any truth to some of the myths surrounding the annual American feast. Their answers, which may surprise you, are below:
1. Turkey causes you to be sleepy: Turkey is packed with the nutrient tryptophan and is often blamed for the annual post-Thanksgiving Day nap. But according to Kathy Gates, chief clinical dietitian for McKenzie-Willamette Hospital, it’s really the entire 3,000-plus calorie meal that’s responsible for dad falling asleep on the couch in the middle of a post-dinner football game.
“Tryptophan helps produce serotonin, which makes us feel more relaxed and sleepy,” Gates said.
Turkey is a great source of tryptophan, she said. But many other meats and food products have similar amounts and don’t seem to have the same effect on people.
“It is probably both the carb overload from the meal and the tryptophan from the turkey that lulls us into sleepiness because foods containing carbohydrates also help produce serotonin,” Gates said. “Also, overeating can cause sleepiness. Post-meal, the body streams more blood to the digestive system to better digest foods in massive amounts.”
Cecelia Jacobson, a registered dietitian at PeaceHealth Sacred Heart Medical Center at RiverBend, points out that wine, beer and other alcohol that people tend to drink before, during and after the meal also may have a sleep-inducing effect. A giant meal with turkey, a significant amount of carbohydrates and a generous amount of alcohol can put anyone out.
2. Cranberries can cure a urinary tract infection: This one is harder to prove, Jacobson and Gates said.
“Cranberries are often recommended for urinary tract infections because they prevent E. coli from sticking to the bladder wall,” Gates said.
There are conflicting studies that say cranberry juice and cranberry extracts do or don’t help with a urinary tract infection, Jacobson said. Two studies in 2013 and 2012 showed that cranberry juice or tablets didn't seem to prevent the first urinary tract infection a woman might have, but can help those who have a history of urinary tract infections reduce the number occurrences each year.
If someone struggles with urinary tract infections, cranberry juice may help, Jacobson said.
However, Jacobson and Gates agree that patients should follow the advice of their doctor for the treatment of urinary tract infections.
3. White meat is better for you than dark meat: According to Gates and Jacobson, it’s personal preference.
Both white and dark turkey meat have about the same number of calories and fat, Jacobson said. An ounce of white meat is about 46 calories and one gram of fat. An ounce of dark meat has about 50 calories and has 2 grams of fat.
However, dark meat has a greater amount of iron, zinc, riboflavin, thiamine and vitamins B6 and B12, she said.
4. Sweet potatoes are better for you than white potatoes: White potatoes are getting a bad rap of late, according to Gates.
“Both kinds of potatoes are good for you,” she said. “Potatoes are an excellent source of vitamin C, potassium and vitamin B6. It is surprising how many people blame the potato for the obesity epidemic. Potatoes can be enjoyed many different ways, but leave its skin on for maximum nutrition and health benefit. Be careful how you dress your potato — avoid butter, sour cream and unhealthy saturated fats. Instead, try salsa, broccoli, chives, guacamole or hummus on your potato.”
However, sweet potatoes do have 400 percent of the daily recommended dose of vitamin A, more vitamin C, fewer calories and fewer carbs than white potatoes, Jacobson said. But they also contain more sugar — and that's not counting the brown sugar or marshmallows. Try not to load those on, she says.
5. Pigging out one day of the year won't hurt you: It depends on the overall health of the person, according to Gates and Jacobson. A large, high-fat, high-sodium meal can be a problem for someone with heart disease or diabetes.
“If you have diabetes and eat too many carbohydrates, your blood glucose level can get dangerously elevated,” Gates said. “If you have heart failure and consume too many (milligrams) of sodium, you might be at risk for getting fluid build up around your lungs and heart.”
Big meals can raise the risk for heart attack, gallbladder pain and dangerous drowsiness on the drive home, Jacobson says. “Heavy consumption of fatty foods can also lead to changes that cause blood to clot more easily,” she said.
But there are ways to enjoy Thanksgiving without the worry and guilt.
“Keep the serving dishes in the kitchen, so you won’t take extra helpings mindlessly. Use smaller serving spoons and plates,” Jacobson said. “Stick to foods that require utensils — we eat finger foods faster than those that require a fork.”
Jacobson also recommends people bring a healthy dish they like to potluck meals. That way a person will know there’s at least one healthy option available at the meal.
She also suggested that people cruise the buffet line to see what foods are being offered before putting anything on their plate. This method allows people to know what options are available and save room on their plate for their favorite foods — and some healthy ones, too.
Gates recommended diners make sure that at least half of their plate is full of vegetables. Eat the non-starchy vegetables first, she said. Non-starchy veggies tend to have more fiber and will fill you up faster with fewer calories.
She also suggested a light breakfast and lunch of veggies and fruit on Thanksgiving day.
“Don't skip meals. Skipping breakfast and lunch to ‘save’ all your calories for dinner can lead to overeating,” she said.
Also, people should eat what they like, Gates said. Diners shouldn’t feel pressure to eat or try every dish available. However, they should make an effort to eat more fruits and veggies. And, people should get in some exercise before or after the big meal.
“Go for a walk or run a turkey trot,” Jacobson said.
“If you do eat more than you planned, don't be hard on yourself,” Gates said. “Most importantly, don't fall into a rut. Get back into your healthy eating pattern as soon as possible.”
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