By: Heya Desai
Something I’ve grown to love so much about nutrition is the seemingly infinite ways we can experiment with what we eat, manipulating taste through switching up ingredients and optimizing for different health benefits by adding different foods!
What’s even more exciting is creating or finding a meal that makes me feel physically good, like a lunch that’s filling, maybe savoury AND sweet, that doesn’t make me feel tired after.
Now, I want to focus on this feeling of “tiredness” after we eat a meal for a second, the experience of a food coma. What does it really mean, and does it actually have to do with the food items we are eating?
The most important question I want to explore is if the source of fatigue after eating is associated with the meal itself, how/when we eat it, or maybe a combination of both.
As university students, it’s extremely important that food truly serves as fuel for our brains and our bodies as we have days filled with various academic, extracurricular and personal responsibilities. Finding a small change we can make that could help reduce the well-known mid-afternoon energy slump would be a game-changer.
In scientific terms, the fatigue phenomenon is referred to as postprandial somnolence.
We can easily break this term down: postprandial is associated with after-eating, and somnolence describes sleepiness. In reality, our body can spend more than 6 hours after a meal in a postprandial state.
In most cases, the source of these symptoms is due to what happens in our bodies after eating a meal rich in carbohydrates.
Once we eat any meal, the digestive system breaks down the food into glucose, which leads to a rise in blood glucose levels. The increase above the normal range triggers the pancreas, a key organ in our endocrine system, to release the insulin hormone. Insulin will enable cells to uptake glucose for energy or for storage.
This surge of insulin into our bloodstream, coupled with the gradual shift in glucose levels, can impact other hormone levels, which includes an increase in serotonin and melatonin as well.
Furthermore, serotonin is the “feel-good” chemical, and one of its functions is to help us feel calmer; when combined with melatonin, the hormone that promotes sleep, it contributes to feeling tired. And suddenly, at the most inconvenient times, a nap can be extremely desirable.
In addition to a temporary spike in blood sugar levels, as our bodies digest food, our body also has to direct more blood toward our digestive system to help with digestion.
The impact? There’s a temporary decrease in blood flow to the other parts of the body, including the brain, which can contribute to the feeling of tiredness, even if we are well-rested.
So.. all in all, a food coma is one of our body’s natural responses because of the digestion functions it carries out.
BUT, that doesn’t mean we can’t do anything about it, without the need for additional resources or fancy medications.
Food Sequencing
A new experiment you can try out?
As nutrition researchers continue to redefine and shift the way they think about how food influences our health on a daily basis, they are identifying several factors beyond nutritional content that have significant impacts on how we feel.
The order in which we eat (sequence) different food items is a promising one.
Before we dive a bit more into the details, I really want to emphasize that there are no strict rules when it comes to the order in which you should eat your food. The following points are science-based techniques you can use to reduce the drastic elevation in blood glucose levels that can induce feelings of fatigue.
On that note, the overarching guideline to follow food sequencing is to eat fibre, protein and fats BEFORE refined carbohydrates.
NOTE: Vegetables, fruit, and dairy products like cheese all have carbohydrates! But when we refer to carbohydrate-rich foods, we consider foods that have a high glycemic index and contain complex carbohydrates (starchy vegetables and breads!)
Why does food sequencing work?
Improves Post-Prandial Glucose Levels
The fiber from vegetables, proteins and fats digest slower than simple carbohydrates - like a cup of soda, candy or any foods with refined sugars. Imagine fiber to be a mesh that coats our upper intestines and prevents the body from absorbing too much glucose at a time. On the other hand, protein and fat allow food to move slower through the gastrointestinal tract.
Moreover, when we eat vegetables first, this can cause our bodies to secrete higher levels of GLP-1 (glucagon-like peptide 1), which stimulates insulin secretion and also reduces the secretion of glucagon, which is a hormone that converts stored glycogen in the liver into glucose. Studies also show that GLP-1 delays gastric emptying as well, implying that food moves from the stomach to the small intestine at a slower rate.
As a result, our blood glucose rises gradually, at a slower rate, and it can remain lower throughout the postprandial state. Additionally, the food we eat is converted into sustainable energy, which can increase the feeling of satiety and satisfaction after any meal.
Reduces Inflammation
Before we dive into how food sequencing reduces inflammation, why should we care in the first place?
The inflammatory response begins when something foreign enters the body, such as viruses, bacteria and toxic chemicals, or when we are injured. This directs our immune system to activate and send out cells to trap these agents or start healing the injured tissue.
However, this process can result in redness, pain, swelling, or bruising.
This isn’t something that happens overnight as a result of one’s diet, but when we think about our long-term health, consistently eating foods high on the glycemic index can impact how well our immune system functions.
Foods that are high on the glycemic index often have an inflammatory effect on the body as well. The immune cells that get activated have a job to increase glucose metabolism, and if the system needs to respond to blood sugar spikes consistently, the system may become overworked. This can contribute to the development of chronic inflammation, where our bodies send out inflammatory cells even when there’s no foreign danger.
Nevertheless, by eating refined carbs later in a high-fibre and high-protein meal, we can minimize the rapid spikes in blood glucose levels.
Ideas you can try out the next time you cook!
Incorporate nuts as an appetizer or healthy snack.
Nuts are an amazing source of healthy fats, protein and fibre, making them a great appetizer before a meal or a mid-day snack. Eating a handful of almonds, walnuts, or cashews provides several essential nutrients and antioxidants.
Dress up your salads with olive oil, and eat this first
Olive oil contains monounsaturated fats, which are known for their heart-healthy properties. The fibre from the vegetables, coupled with these healthy fats in the olive oil, improves nutrient absorption and slows gastric emptying.
Pair simple carbs with healthy fats, protein and fibre.
White bread, pasta, and rice are all simple carbohydrates that cause fast spikes in blood sugar levels, which not only leads to those energy crashes but also may not leave us feeling satisfied since the food is digested quickly. Pairing these foods with superfoods like avocados or beans and whole grains can slow down the absorption of glucose in the bloodstream, preserving energy levels.
It’s not about changing what we’re eating. A nutritious diet incorporates a balance of macronutrients that supports our overall health, so reaping the benefits of a healthy diet can be as simple as choosing to add protein and fibre-rich ingredients to our favourite meals.
This article discusses the best protein sources to include in a healthy diet, alongside how to make sure we eat enough protein according to our individual needs. Similarly, here are 10-high-fiber foods that can help improve our digestive health, and here are some things you can try out next time you go grocery shopping!
Outside the kitchen:
Aim to have consistent meal times!: I know this can be unrealistic for university students who may have different schedules and responsibilities on a daily basis. However, when possible, consistent meal times can….
Stabilize our blood sugar levels: when meals are skipped or eaten irregularly, we experience more spikes and crashes. In contrast, regularity promotes stabilized energy levels.
Helps regulate our internal clock: the circadian rhythm! As our body learns to prepare for food intake at specific times, our digestion, metabolism and sleep quality can improve.
Improves our mental health: Irregular eating patterns can induce stress and anxiety, and by maintaining a routine, we can improve our mood and cognitive function - both of which are linked to stable blood sugar levels!
One last tip - take advantage of Western’s walkable campus!
Sometimes, the only activity you might want to do after a meal is to lounge on a sofa or get back to studying if you are on campus. However, to prevent a huge post-meal glucose spike, try to do something moderately active for 10 minutes. While running or any form of intense cardio isn't advisable right after we eat, a short walk can leave us feeling re-energized!
The intention is to activate your muscles so that they seek out glucose from the bloodstream.
Don’t forget to enjoy every bite.
One of the most memorable presentations I did in high school (in my food and nutrition course, of course) was about Canada’s Food Guide’s 4th recommendation for healthy eating: Eat Meals With Others. When my classmate and I dove deep into food’s role in celebrations worldwide and bringing people together, I genuinely gained a deeper appreciation for being able to help my parents out in the kitchen, make meals for others and be intentional to be present during every meal.
Whether its putting your calculator or phone away while eating… or making an effort to eat with your roommates or friends on campus, these small actions can enhance a foundational part of your daily routine - nourishing your body.
Distinguishing meal time from other activities and responsibilities encourages mindfulness and strengthens connections with those around you (they must call them coffee chats for a reason!)