Apple vs. Coffee
- Rayki Goh, MSc
- Apr 11
- 4 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
APPLE OR COFFEE?
Apples, scientifically known as Malus domestica, are among the most widely consumed fruits in the world, renowned for their crisp texture, sweet to tart flavour, and numerous health benefits. They are rich in dietary fibre, particularly soluble fibre known as pectin, which plays a significant role in supporting digestive health and maintaining steady blood sugar levels.
Additionally, apples are a good source of vitamin C, an antioxidant that helps protect cells from damage, supports the immune system, and aids in the absorption of iron.
One of the key features of apples is their low glycaemic index, which means they cause a slower rise in blood sugar levels compared to other carbohydrate-rich foods. This slow release of sugars, primarily fructose, is what makes apples an excellent source of sustained energy.
The fibre content in apples further aids in this process by slowing down the absorption of sugar into the bloodstream, preventing the sharp spikes and subsequent crashes that are often experienced after consuming high-sugar or caffeinated products.
Moreover, the simple act of eating an apple requires chewing, which can stimulate the brain and increase alertness. Chewing promotes the release of certain chemicals in the body that enhance wakefulness, making apples a natural alternative to your morning coffee.
This is in stark contrast to coffee, which, while popular for its quick energy boost, relies heavily on caffeine to block adenosine receptors in the brain. This temporary stimulation can lead to a sudden drop in energy levels, known as a 'caffeine crash', and may contribute to caffeine dependence over time.
In comparison, the energy provided by apples is more balanced and sustained. The combination of natural sugars, fibre, and the physical act of chewing ensures that energy levels remain stable over a longer period. This makes apples a more reliable option for maintaining alertness and focus throughout the morning, without the risk of a mid-morning slump.
So, while coffee might give you a quick jolt, apples offer a more natural, steady release of energy that can keep you going strong until lunchtime.
Here are Some Scientific Facts on Apples:
Dietary Fibre Content: A medium-sized apple (approximately 182 grams) provides about 4.4 grams of dietary fibre, which accounts for 17% of the recommended daily intake (RDI). Most of this fibre is pectin, a soluble fibre known to lower cholesterol levels by 5-10% when consumed daily for several weeks.
Vitamin C Content: One medium apple contains roughly 8.4 milligrams of vitamin C, about 14% of the RDI for an average adult. Vitamin C is essential for collagen production, immune function, and the absorption of iron from plant-based foods.
Low Glycaemic Index: Apples have a glycaemic index (GI) of 36 on a scale of 0 to 100, classifying them as a low-GI food. Consuming low-GI foods is linked to better blood sugar control, a reduced risk of type 2 diabetes, and improved heart health.
Chewing and Alertness: Studies indicate that chewing increases blood flow to the brain by up to 25%, which can enhance cognitive function and improve alertness, helping to counteract drowsiness and boost mental performance.
Energy Release: The natural sugars in apples, primarily fructose, are released slowly into the bloodstream due to their high fibre content. This gradual release provides a steady energy supply without the rapid spikes and crashes associated with high-GI foods.
Antioxidant Power: Apples are rich in antioxidants, including quercetin, catechin, and chlorogenic acid. These compounds are associated with a 10-20% reduction in the risk of chronic diseases such as cardiovascular disease and certain cancers when included regularly in a balanced diet.
5 Popular Dishes You Can Prepare at Home:
Apple Crumble – A comforting dessert made with sweet baked apples topped with a crunchy oat and cinnamon topping.
Apple and Cheddar Sandwich – A savoury treat combining the sharpness of cheddar with the crisp sweetness of fresh apple slices.
Apple Pie – A classic dish featuring a flaky pastry crust filled with spiced, tender apple slices.
Apple and Walnut Salad – A refreshing salad with crisp apple slices, crunchy walnuts, and a tangy vinaigrette.
Baked Apples with Cinnamon – A simple yet delicious dessert where apples are baked with a sprinkle of cinnamon and a touch of honey.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
