Your body relies on energy from carbohydrates. Both simple and complex forms of carbohydrates are essential in a well-balanced diet. Although your body needs carbohydrates, eating too many at one meal can make you drowsy. According to the American College of Sports Medicine, the drowsy effect carbohydrates have on your body is related to blood sugar levels and sleep-inducing chemicals in your brain. To avoid feeling drowsy after a meal, include protein and fiber with any carbohydrates you eat.
High Glycemic Carbohydrates
High glycemic carbohydrates -- or simple carbohydrates -- are those that typically raise your blood sugar levels. The index rating given to high glycemic carbohydrates is typically between 70 and 100. Examples of high glycemic carbohydrates include watermelon, white rice, white breads, pasta, pastries and candies. If you eat too many simple carbohydrates at one meal or are sensitive to high glycemic foods, you are more likely to experience drowsiness.
Low Glycemic Carbohydrates
Low glycemic carbohydrates typically have an index rating of 55 or lower and are less likely to affect your blood sugar. Low glycemic carbohydrates are also known as complex carbohydrates and contain more fiber than simple carbohydrates. The fiber in complex carbohydrates can help slow down the absorption of sugar into your bloodstream, making it less likely you'll feel drowsy after a meal. Examples of complex carbohydrates include apples, whole-wheat breads, oatmeal and brown rice.
The Pancreas and Insulin
When you ingest carbohydrates, your pancreas releases insulin. The insulin works to level out your blood sugar and remove the excess from your bloodstream. Consuming too many simple carbohydrates can cause too much insulin to be released. When this occurs, the insulin often removes more sugar than necessary, which then leads to tiredness and drowsiness.
Tryptophan and Serotonin
Some carbohydrates -- such as oatmeal, potatoes and bananas -- contain an amino acid called tryptophan. Tryptophan is the amino acid your body uses to make sleep-inducing substances like serotonin and melatonin. When insulin removes excess blood sugar from your bloodstream, it also removes other amino acids that compete with tryptophan. The more tryptophan that is available to your brain, the more sleep-inducing chemicals are produced, making you drowsy after a meal.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- Middle Tennessee State University Study Skills Help Page; Food, Mood and Neurotransmitters; Dr. Carolyn Hopper
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
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