You may need to lie down in between pumpkin pie and kickoff - not just because you suffer from exhaustion after weeks of studying and paper-writing, but because of that last turkey leg you just had to have.
Turkey-related drowsiness is just one of many nutritional phenomena that can arise from the American tradition of gorging each Thanksgiving.
But what is it about the gobbler that makes feasters tire? How will cranberries protect you in the long run? Why does the typical Thanksgiving meal lend itself to nutritional disaster?
While the pilgrims may have needed that extra fat in their diet, Jumbos today may be looking to stay away from the gravy saucer to avoid this year's holiday pounds. In this special edition of the Daily's Features section, we look at how those staple holiday foods measure up nutritionally.
The following information is compiled from the book Understanding Nutrition, Nutrition.gov, Nutritiondata.com and Americanheart.org.
Gravy
Gravy adds to the moistness and flavor of turkey, which is frequently drier than other meats. While it's naturally created when cooking, gravy is often thickened with shortenings made from a roux (a fancy word for flour and fat) to give it that extra oomph.
And no, these fats cannot all be dismissed as the "good" kind. Some are trans-fats, which have been shown to decrease high-density lipoprotein cholesterol (the beneficial stuff) and increase low-density lipoprotein cholesterol (the detrimental stuff.)
Turkey
Thanksgiving and turkeys have come to be regarded as practically synonymous. Even if you're not personally a poultry-lover, it's impossible to evade all the paper doodads hanging in grocery stores nationwide or the cartoon version featured on Aunt Sally's festive greeting card.
But if you do like the bird, it's nice to know you're consuming a low-fat source of protein. This particular entrée is high in an essential (meaning your body must get it from an outside source) amino acid called tryptophan. Tryptophan is responsible for the lethargic turkey rumor, as it serves as a precursor to the B-vitamin niacin, which helps the body produce the calming neurotransmitter, serotonin.
Tryptophan works best, however, when your stomach is empty. Because you've also just devoured servings of squash, green beans, buttered rolls and other fixings, tryptophan's impact is less prominent during Thanksgiving.
Still tired, you say? The sheer size of the meal may be the real culprit; to digest more food, your body uses up more energy. Or it could be those irresistible carbohydrates, which actually help to strengthen the effects of tryptophan by releasing insulin. Insulin triggers the uptake of many amino acids into muscles, but tryptophan is left behind, free to cross the blood-brain barrier into the central nervous system without the usual competition.
Add a couple of beers or half a bottle of wine to the mix, and your eyes are bound to glaze over.
Mashed potatoes
You won't be so lucky when it comes to mashed potatoes. Though the recipes vary, this side dish is made with ingredients like milk, cream, butter, garlic, sour cream - and the spuds themselves.
Potatoes rank high on the glycemic index, meaning their carbs will strongly affect blood glucose levels. But not all starch is bad. A small portion of it, called resistant starch, reaches the large intestine virtually intact and works on the digestive system like fiber.
The spud also provides a large portion of your daily vitamin C, potassium and vitamin B6 intake, as well as trace amounts of other minerals and assorted phytochemicals. Even though you may have been led to believe that a peeled potato is practically devoid of nutrients, the majority are, in fact, on the inside. On the other hand, approximately 50 percent of a potato's fiber content is in the skin.
So why are mashed potatoes so bad for you? It's mainly due to additives, such as sour cream and butter, which increase the fat, sodium and calorie percentages by enormous proportions.
So if you're in charge of potatoes this Thanksgiving, mash the peels in with the potatoes to ensure that extra fiber, go for skim milk and lose the sour cream.
Cranberry sauce
Cranberry sauce adds a little tang to the poultry while also providing extra nutrients. It's made from cranberries boiled in sugar until their skins burst. Other flavorings like lemon zest or nutmeg are frequently added to this base, which is then jellied.
The cranberry is considered to be one of nature's "super fruits" because of its exceptional nutritional properties. Cranberries are a source of polyphenol antioxidants, which are thought to reduce inflammation, inhibit the occurrence and augmentation of tumors and possibly slow signs of aging, like skin wrinkles.
They may also work to protect against urinary tract infections and plaque-causing bacteria, due to their tannins, or groups of chemical substances that form strong complexes with proteins. (This means they perform certain functions like stopping clots from forming.)
Raw cranberries contain such nutrients as vitamin C, carotene, calcium, potassium, magnesium, phosphorus, sugar and fiber, as well as a few others.
Sugar may become a factor when the sauce is made, however. Sugar, as well as calorie and carb content, tends to vary by brand, so make sure to check the label before purchasing. However, almost all cranberry sauces are completely or almost fat-free.
Squash
Like mashed potatoes, winter squash is a popular Thanksgiving side dish. While there are many varieties, winter squashes are a source of beta-carotene, vitamin C, vitamin E, fiber, potassium and manganese, and other vitamins and minerals.
Beta-carotene is known for its antioxidant properties, as it prevents the oxidation of cholesterol that can lead to clogged arteries.
Squash can also be converted to vitamin A in the body, which is important for vision and bone development.
Because squash contains all of these nutrients, is naturally fat-free and is low in calories, it's a smart choice for your Thanksgiving meal if you can avoid making creamy squash soup or covering it in butter.
