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To learn more about these foods, keep reading.
Many people love the taste of French fries, burgers, and fast food. However, these foods are actually among the greatest threats to health and vitality for containing large amounts of unhealthy fats. A 2019 study published in the American Journal of Lifestyle Medicine found that unhealthy fats, including saturated and trans fats, significantly contribute to increasing post-meal fatigue and lethargy. However, what is the connection between these types of fats and these feelings?
Foods rich in saturated and trans fats take longer to digest, which can cause a feeling of fatigue post-consumption. A study published in the Physiology & Behavior journal found a link between the increased production of the gastrointestinal hormone cholecystokinin (CCK) after consuming a high-fat meal and the feeling of drowsiness and lethargy. Additionally, high-calorie foods that are low in nutritional value do not supply the body with enough essential nutrients needed for optimal function, such as vitamins and minerals, resulting in feelings of sluggishness and laziness.
Below is an explanation of the difference between saturated and trans fats, along with examples of common foods that contain them to avoid as much as possible:
Saturated fats, which are solid at room temperature, pose serious health risks beyond just lethargy and laziness, like increasing the risk of heart disease, diabetes, and obesity. Limiting their intake to no more than 10% of total daily calories is crucial, with the American Heart Association (AHA) recommending a stricter limit of just 5-6%.
For instance, if one’s daily calorie intake is around 2,000 calories, the saturated fats consumed should not exceed 120-200 calories, equivalent to 13-22 grams of net saturated fat. Common sources of this type of fat include beef and lamb, used in burgers and fast food, poultry (especially when consumed with skin), full-fat dairy products, eggs, coconut oil, palm oil, cream, and ghee.
Trans fats, also known as hydrogenated oils, are artificially manufactured by adding hydrogen to vegetable oil, making it solid at room temperature. They are considered harmful to health, increasing the risk of heart attacks, strokes, and type 2 diabetes and negatively affecting cholesterol levels in the body.
Since the body has no nutritional need for trans fats, it is advisable to avoid them entirely or minimise their intake as much as possible. Ideally, their consumption should not exceed 25-30% of total daily calories. Foods high in trans fat include cookies, pies, cake, biscuits, store-bought doughnuts, fast food, French fries, fried chicken, pastries, chips, ice cream, and ghee.
Carbohydrates are undoubtedly a reliable energy source, particularly when they come from nutritious whole-grain foods. However, relying on refined grain products as the primary source of carbohydrates can result in feelings of lethargy and drowsiness.
The grain refinement process involves removing the bran—the outer layer of grain containing fibre—to facilitate faster absorption and digestion. It also involves removing the germ, which is rich in essential nutrients vital for sustaining energy levels. Consequently, refined grains become foods with a high glycemic index, with their carbohydrates swiftly turning into blood sugar. This leads to a rapid energy crash, leaving one tired, lethargic, and sleepy.
White bread, pastries, pasta, white rice, and cornflake breakfast cereals are high-carbohydrate foods with a high glycemic index. They should be consumed in moderation and with careful portion control.
While sugar is a form of simple carbohydrate necessary for providing energy to the body, excessive consumption can lead to a sharp spike in blood sugar, followed by a rapid energy crash that results in feelings of fatigue and lethargy.
This explains the intense desire to consume more of these foods to regain energy, as highlighted by a 2009 study on sugar addiction published in Neuroscience & Biobehavioral Reviews. The study found that consuming foods high in added sugars increases the appetite for more of such foods. This leads to a vicious cycle of energy depletion with ups and downs, ultimately causing feelings of laziness and fatigue.
The recommended daily sugar intake is limited to 36 grams for men and 25 grams for women, with each 10 grams equaling approximately one tablespoon. In this context, it should be clarified that a 375 ml can of soda contains around 40.9 grams of sugar, while a 250 ml energy drink has at least 27 grams. Therefore, paying closer attention to the amount of added sugar consumed throughout the day is critical.
Among the most prominent foods and beverages that contain large amounts of added sugar and should be avoided or limited as much as possible are sweets, cake, biscuits, ice cream, pies, pastries, baked goods, and sweetened beverages like soda and energy drinks.
Melatonin is a natural hormone the body produces to induce relaxation and sleepiness, particularly in dark settings. Numerous foods are rich in melatonin or contain nutrients that stimulate its production and regulation. When these foods are consumed in large quantities during the day, they result in feelings of relaxation, laziness, and a strong urge to sleep.
Hence, it is recommended to reduce the intake of these foods during the day or consume them at night before bedtime. Notable examples include barley, wheat, corn, rice, wild berries, strawberries, sour cherries, milk, cucumbers, eggs, mushrooms, oats, salmon, bananas, plums, almonds, and walnuts.
Having identified the foods that may cause drowsiness and lethargy, it is advisable to minimise their intake as much as possible, especially if they are part of one’s daily diet. Instead, one should opt for healthier alternatives that help maintain stable sugar and energy levels throughout the day. Such alternatives include fibre-rich foods, vitamins, nutritious minerals, and healthy carbs and fats, including legumes, fruits, vegetables, and whole grains.
When consuming these beneficial nutrients in a meal, prioritising proteins and fats before carbohydrates helps balance insulin and blood sugar levels, reducing the likelihood of post-meal fatigue and lethargy.
[1] today.com, Always sleepy? These 6 common foods might be to blame
[2] healthline.com, 7 Foods That Drain Your Energy
[3] verywellhealth.com, What Makes You Sleepy After Eating?
[4] health.com, Why Do People Feel Tired After Eating?
[5] healthycell.com, TOP FOODS THAT MAKE YOU TIRED & DEPLETE YOUR ENERGY
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