This is exactly why it can be straight up mind-boggling when your eyelids start to feel heavy shortly after eating a meal. If food is meant to energize, how can it make us feel sleepy? This type of post-meal fatigue is often referred to as a food coma. According to Dr. Benjamin Emanuel, DO, associate professor of neurology at Keck School of Medicine of the University of Southern California, the scientific term for this feeling is postprandial fatigue, or postprandial somnolence. Contrary to popular belief, Dr. Emanuel says that tryptophan, a type of amino acid found in foods including poultry, cheese, milk and tuna, is actually not a primary cause of food comas. “Tryptophan has not been clearly linked to postprandial fatigue or postprandial somnolence, as it later leads to the production of serotonin and melatonin,” he says. This can help support a good night’s sleep, but doesn’t necessarily lead to a so-called food coma. In reality, Dr. Emanuel says there’s another main culprit for food comas: simple carbohydrates. “Usually, higher carbohydrate meals can cause someone to feel more tired,” he says. While simple carbohydrates do provide the body with energy, they also cause blood sugar levels to rise and then drop, which can lead to feeling fatigued. This is why when carb-heavy foods aren’t paired with other nutrients—like protein, fiber and unsaturated fats—that bring balance to blood sugar levels, you can experience a “crash,” or drop in energy. Curious as to what this looks like? Rounded up here are seven foods that cause food comas and tips on how to still enjoy them without wanting to take a nap after.
7 Foods That Can Cause a Food Coma
1. Lo mein
Greasy, takeout lo mein certainly is delicious, but it’s one example of a carb-heavy food, which as Dr. Emanuel explained, can lead to post-meal fatigue. If your lo mein doesn’t have a protein-rich food in it, like chicken, it will take a bigger portion to feel satiated. (This is also why it’s not unusual to feel hungry again just 30 minutes after eating it.) According to a scientific study about postprandial fatigue (aka food comas), consuming a high-calorie meal can lead to feeling fatigued after. It’s still 100 percent possible to enjoy lo mein without feeling super tired after. Just stick to a moderate portion and pair it with a protein source (for satiety) and veggies, which are low-calorie and will also help you feel full without eating an oversized amount of the noodles.
2. Pasta
Similar to lo mein, pasta is high in carbohydrates but lacks the protein, fiber and unsaturated fats that are necessary for satiety and for balancing blood sugar levels. Using whole wheat pasta can help as it contains more fiber than traditional pasta. So can incorporating a protein, like meatballs. Rounding out your meal with a side salad can help too.
3. Sugary pastries
“Generally, you want blood sugar levels in the normal range. If they are too high or too low, it can make you feel tired,” Dr. Emanuel says. One type of food that’s bound to elevate your levels into the high range are sugary pastries like donuts, eclairs, and cupcakes. According to scientific researchers who studied the connection between sugar and energy levels, the idea of getting a “sugar rush” (a boost of energy) is a myth; people are actually more likely to feel tired after eating sugary foods.
4. Pizza
Whether or not your pizza is going to put you in a food coma all depends on how it’s made. If you’re downing three slices of greasy cheese pizza, be prepared for fatigue to set in. This is because it’s a high-calorie, high-carb food which as you know by now are two key causes of food comas. But say you have a slice of pizza loaded with veggies. Maybe it even has a cauliflower crust. Now that you’ve gotten fiber into the game, a food coma is a lot less likely.
5. Pancakes
Weekends are meant for being lazy and that’s especially a good thing if you’re starting your Saturday or Sunday off with a pancake breakfast. Can you guess why? It’s the double whammy of carbs and sugar (from the syrup that’s sure to accompany your stack). For a more energizing breakfast, try this recipe for oatmeal protein pancakes, which are made with Greek yogurt, oats, hemp seeds and banana. It has your protein and fiber bases fully covered.
6. Potatoes
Whether you like them mashed, baked or in French fry form, if you’re noshing on plain potatoes, it’s another example of a carb-heavy food that Dr. Emanuel can lead to a food coma. You can still enjoy the spud without wanting to head to bed after, just pair it with fiber- and protein-rich foods.
7. Any big meal
“The size of the meal will activate the amount of hormones [in] the parasympathetic nervous system and regional blood flow,” Dr. Emanuel says. He adds that the parasympathetic nervous system is known as the “rest and digest” system. “The bigger the meal, the bigger the response,” he says. This is why having a big meal can make you tired, regardless of what foods you were consuming. Scientific studies back up this connection: One study found that truck drivers who consumed big meals felt more fatigued than truck drivers who ate moderate-sized meals. “The best way to prevent a food coma is to eat smaller meals,” Dr. Emanuel says. Making sure your meals have protein, fiber and healthy fats will help too. If you still feel tired after eating, consider other factors that may be playing a part, such as feeling stressed or depressed. With these tips in mind, you’ll be able to avoid feeling comatose yet still be able to sleep well. Balanced meals equal balanced energy levels. Next up, here’s a list of 58 foods that will naturally help boost your energy levels.
Sources
Dr. Benjamin Emanuel, DO, associate professor of neurology at Keck School of Medicine of the University of Southern CaliforniaLouise L. Lehrskov, Emma Dorph, Andrea M. Widmer, Matthias Hepprich, Judith Siegenthaler, Katharina Timper, Marc Y. Donath. The role of IL-1 in postprandial fatigue. Molecular Metabolism. 12;107-112.No such thing as a sugar ‘sugar rush’! Sugar worsens mood rather than improving it. Warwick.Andressa J. Martins, PhD., Ligia A. Martini, PhD., Claudia R.C. Moreno, PhD. Prudent diet is associated with low sleepiness among short-haul truck drivers. Nutrition. 2019;263-64:61-68.
