You may have heard the rumor that an apple can give you as much energy as a cup of coffee. Is there any truth to it? It is true that apples can give you energy, but not for the reason everyone thinks. Many have claimed that the source of this energy boost is caffeine, but that’s incorrect.
There is no caffeine in an apple. The source of your energy boost after eating an apple is sugar.
Don’t get worried about your sugar intake just yet. The natural sugars in an apple are still considered a healthy way to boost your energy. Whether you prefer caffeine, an apple, or just a good morning routine, there are plenty of ways to give yourself the power you need first thing in the morning to make the best of your day.
Nutrition of an Apple
An apple is a delicious and nutritious way to start your morning. Apples have high amounts of vitamins, minerals, antioxidants, and fiber to fuel you. Here are some of the nutrients you can expect from an apple.
● Protein: .5 mg
● Vitamin C: 8.4 mg
● Vitamin A: 98.3 IU
● Folate: 5.5 mcg
● Choline: 6.2 mcg
● Calcium: 10.9 mg
● Phosphorus: 20 mg
● Potassium: 195 mg
A medium apple is about 90 calories and contains 13 grams of the natural sugar, fructose. Fructose is a simple sugar that the body digests easily, but the added fiber in the apple skin allows for a slow release of the sugars.
Eating food is one of the easiest ways for your body to produce energy, and all the added vitamins and minerals can boost your energy as well. The ultimate energy booster in an apple, though, is fructose.
Fructose converts to glucose, the primary energy source of the body. This conversion allows for the well-known boost of energy, but the slow-release effect of the fiber prevents any crash. An apple rates low on the glycemic index with a score of 38 out of 100 compared to 68 out of 100 for table sugar.
Nutrition of Coffee
Coffee is known best for its high caffeine content. This chemical stimulates the central nervous system, regulating blood pressure, oxygen levels, temperature, brain activity, and respiration.
The 100 milligrams typically found in a cup of coffee is a necessary energy boost for much of the world. Caffeine’s popularity has made it one of the most widely used psychoactive drugs in the world.
For those worried about calorie intake or who prefer to remain fasted in the morning, coffee is the best option for your morning energy boost. Without cream and sugar, coffee is only 1 calorie per cup. Beware of possible jitters or afternoon crashes, though.
Caffeine does not slow release, instead giving you an immediate boost in energy that tapers off throughout the day. The sudden drop in caffeine levels can cause side effects commonly associated with caffeine withdrawal such as headaches, nausea, fatigue, and irritability.
Coffee gets a bad rap in many health circles, and it’s true. Being reliant on caffeine to function is not good for your overall health. But the occasional cup of coffee can be great for your metabolism and help increase protection against diseases.
Should you Trade your Cup of Coffee for an Apple?
Trading your cup of coffee for an apple may be right for you, but it depends on your health and wellness goals.
Black coffee provides more reliable energy without added calories but results in a crash in the afternoon, and is known to be addictive. Apples are a nutrient-dense breakfast option that provides a slow release of energy, but may not provide enough extra energy for your needs.
If you want to cut caffeine out of your diet, apples may be a good addition to your breakfast. They are a more natural way to boost your energy and aren’t addictive.
If your goal is to remain fasted in the morning but still get some extra energy to help you through your day, you will probably want to stick to your morning coffee.
Both get a bad wrap from certain health circles, caffeine for its addictive quality, and apples for their high sugar content. The truth is there is no one evil ingredient when it comes to a healthy diet.
Both options offer benefits when consumed in moderation, but shouldn’t be touted as a miracle food to keep you going. It’s generally not recommended to rely on caffeine for energy and an apple, while effective, is not enough to keep you going on its own
The Best Way to Get your Energy Boost without Caffeine
For those looking to ditch caffeine, the real secret to having energy first thing in the morning has nothing to do with any one ingredient. Morning energy is all about the lifestyle around the rest of your day. Make sure you have a good evening routine and practice good sleep hygiene for 8 hours of rest.
When you wake up in the morning, don’t hit that snooze. Instead, get right out of bed and get yourself a glass of water and step outside. Rehydrating and seeing the sun are two easy and natural ways to boost your energy in the morning. Add in some light movement like yoga, a stretching session, or a short walk and some breakfast and you’ll be ready to start the day without any caffeine necessary.
A popular myth says that apples have as much caffeine as a cup of coffee. This isn’t true. Apples have no caffeine while a cup of coffee has about 100 mg.
Apples do have a high amount of natural sugars along with vitamins and minerals that can give you a good energy boost. While replacing your morning cup of coffee with an apple may not be the right path for you, apples are still a delicious, nutrient-dense fruit that is a great addition to any diet.