Hot take: Thanksgiving leftovers are better than the feast itself. That said, if you're trying to get back to focusing on your health goals before Cyber Monday, it's helpful to know how common holiday leftovers affect your health."Traditional Thanksgiving food can be very calorie-dense, which is usually fine for a day of celebration, but not the best to make a habit of it," shares Dr. Michael Richardson, MD, a family physician. "When it comes to leftovers, you don't need to recreate the Thanksgiving feast. Instead, try to use the components to make healthier dishes."One specific Thanksgiving leftover can actually boost your health—and it may surprise you. Scroll on for how this cherished Thanksgiving food is something to celebrate on Black Friday and beyond, plus how to keep it on the healthy side. ?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
The Thanksgiving Leftover That’s Good for Your Health
Get this: It's turkey. The main course of the Thanksgiving meal has next-day health perks, supporting your blood sugar, heart, mood and immune system. A dietitian and doctor walk—wobble?—you through the health benefits of leftover turkey.
Protein is having a macro-moment, but it's important. Turkey is an excellent source, with a 3-oz. serving of whole turkey breast without the skin containing more than 25 grams of protein.
"Not to overlook the obvious, but turkey is a great source of lean protein to help meet your daily quota," explains May Tom, RD, a functional medicine dietitian. "For those looking to hit their macros without overdoing saturated fat, turkey is a great option."
Dr. Raj Dasgupta, MD, the chief medical advisor for Sleepopolis, notes that choosing skinless white meat is the lowest-fat option for turkey. He shares that going this route is a great way to support your heart health when enjoying Thanksgiving leftovers.
The American Heart Association also recommends minimizing saturated fat intake, as it can contribute to higher levels of LDL ("bad") cholesterol. The AHA's guidelines recommend only consuming 6% of your daily calories from saturated fats (So, people on a 2,000-calorie diet would stop at 120 calories from—or less than 13 grams of—saturated fat daily.)
Skinless roasted turkey contains fewer than one gram of saturated fat per 3-oz. serving, while dark meat with skin has more (2.49 grams of saturated fat per 3-oz. serving).
2. You'll manage blood sugar
The protein benefits don't stop with the heart. "Out of all the Thanksgiving favorites, turkey is a fantastic blood sugar-balancing component of any Thanksgiving or post-Thanksgiving meal or snack because it's rich in protein," Tom says. "Often, Thanksgiving meals emphasize carb-rich foods, so turkey is there to balance the carbs.
Additionally, Dr. Dasgupta notes that the protein in turkey can support muscle mass growth and maintenance. Our muscles can help support healthy blood sugar levels and aid in preventing or managing Type 2 diabetes. Plus, Dr. Dasgupta notes that protein keeps you fuller for longer, so you're less likely to chow down on sugar-loaded snacks that could spike your glucose.
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"Turkey is also a great source of tryptophan, which is necessary for the body to make serotonin and melatonin, which are important for mood and sleep, respectively," May shares.
Research suggests that tryptophan depletion is linked with lower serotonin, anxiety and depression.
Now, turkey isn't a magic food for depression, anxiety or sleep troubles, for that matter—despite the longstanding rumors on the third one. The American Heart Association notes that it's unlikely that a 3-oz. serving of turkey is responsible for your need for a post-dinner nap.
The heavy foods and rich carbs are likely the culprits there, and turkey has about as much tryptophan as tuna: 0.244 grams per 3-oz. serving. Much of the research on tryptophan for sleep suggests that adults take significantly more. For instance, a 2022 study indicated that tryptophan supplements with one or more grams of tryptophan might affect sleep. So, you have to eat a lot of turkey for it to have a similar impact. Still, you're certainly not hurting your sleep by eating some leftover bird.
3. You'll support your whole body
Tryptophan can also convert into niacin compounds (vitamin B3).
"Niacin is [essential] because it helps the body make NAD, a super important coenzyme that is involved in over 400 biochemical processes in the body, much of which involves energy production, DNA repair and cellular metabolism," Tom explains.
Thanksgiving inconveniently falls toward the beginning of cold and flu season, but turkey might give you a natural assist.
"Turkey contains selenium, a mineral that protects cells and supports your immune system," Dr. Dasgupta adds.
5. You'll break out of a diet rut
If variety is the spice of life, turkey sure does deliver, regardless of what you season it with.
"Turkey is a great way to diversify protein sources in your life," Tom says. "Too many people eat chicken day in and day out and forget that turkey is a nice alternative to change things up and give them some relief from the monotony of eating the same thing all the time."
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Dr. Richardson says turkey is generally good for three to four days in the fridge at 40°F or below, but can last two to three months in a freezer, explaining, "To preserve the shelf life of your leftover turkey, it’s best to store it in an airtight container within one to two hours after it has finished cooking. Bacteria will continue to grow on food even if it's refrigerated, so the longer you store the food, the greater your risk of food poisoning."
Related: Wait—What Happens if You Eat Expired Food?
How To Keep Leftover Turkey Healthy
Leftover turkey is healthy, but how you eat it matters. Our experts suggest that you keep your turkey nutritious if you:
Mind the sauce. Dr. Richardson encourages being mindful of all the extra sauces (such as cranberry sauce) used when eating leftover turkey, as they can add calories, added sugar and fat.Pair it with veggies. "Just" leftover turkey may feel bland. "Add vegetables, like tomatoes, greens and peppers, for more flavor and health benefits," Dr. Richardson shares.Opt for whole grains. Instead of mashed potatoes, Dr. Dasgupta suggests opting for whole-wheat bread or brown rice for fiber and nutrients.Related: This Is Hands-Down the Best High-Protein Snack for Weight Loss, According to Registered Dietitians
Healthcare professionals love leftover turkey, too. "My favorite tradition with my family is to take the leftover turkey and vegetables and use them as ingredients for homemade spring rolls," Dr. Richardson says, adding that turkey is delicious in soups and even salads.
If you're making actual turkey salad: "When turning it into a turkey salad with mayonnaise, use something like avocado mayonnaise and eat over a salad or with vegetable crudites instead of traditional," Tom says.
You'll up the vegetable content and lower the fat. Now that's something to be grateful for!
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Sources:
Dr. Michael Richardson, MD, a family physicianMay Tom, RD, a functional medicine dietitian Medicine DieticianDr. Raj Dasgupta, MD, the chief medical advisor for SleepopolisTurkey, whole, breast, meat only, cooked, roasted. FoodData Central.Saturated Fat. American Heart Association.Turkey, whole, dark meat, meat and skin, cooked, roasted. FoodData CentralImpact of muscle mass on blood glucose level. Journal of basic and clinical physiology and pharmacology.Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients.The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutrition Reviews.The Immunomodulatory Effects of Selenium: A Journey from the Environment to the Human Immune System. Nutrients.Hence then, the article about the leftover that can actually boost your health after thanksgiving was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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