Easy ways to get your 5-a-day
Easy ways to get your 5-a-day Posted November 2nd, 2018 by Fruidel Team Almost all fruit and vegetables count towards your 5 A Day, so it may be easier than you think to get your recommended daily amount. Fruit and vegetables contain vitamins, minerals and fibre that may help prevent cardiovascular disease and some cancers. Making an effort to eat a range of colours increases variety – and don’t forget your greens. Green leafy vegetables, such as spinach, kale and watercress, are good sources of iron, folic acid and nitrates. Beans and lentils Beans and lentils count towards your 5-a-day. They are good sources of carbohydrate and protein, but also contain essential vitamins and minerals. However, they only count as one portion, regardless of the amount or type you eat (a portion is 80g, or three heaped tablespoons of cooked beans). Frozen berries According to the NHS, it’s a myth that frozen fruit isn’t as healthy as fresh. Certainly food frozen at source doesn’t perish during travel and it’s argued by some that the process actually locks in nutrients and accentuates flavour. We’re huge fans of frozen berries, which can be made into smoothies, compotes or instant frozen yogurt. What’s more, they allow you to eat summery berries like strawberries and raspberries the whole year round without the cost implications of eating out-of-season imported produce. Fruity breakfasts It’s easy to get two portions of different fruits with your porridge or muesli. Fruit adds natural sweetness and is a great source of vitamin C and fibre. Add a combination of raisins, dried apricots, sliced banana, a handful of blueberries, strawberries or raspberries. For a warming fruity porridge, stew apples and blackberries and add them to your porridge with a sprinkle of cinnamon. Bowl of fruit Having a well-stocked fruit bowl adds colour to your home and may encourage you to snack on fruit rather than grabbing biscuits or cake. Fruit is naturally low in calories and also contains fibre, which helps you feel fuller for longer. Healthy Snacks Swap your mid-morning biscuits for dried fruit. Raisins, sultanas, prunes and apricots are easy, cheap, portable snacks for people on the go. About a tablespoon counts as a portion. There is a great variety available at most supermarkets, often including exotic fruits like dried pineapple and mango. Be careful to choose fruits without added sugar (unsweetened) by checking the ingredients list, and avoid those coated in chocolate, yoghurt or honey. Back to blog
Eat, sleep, exercise, repeat
Eat, sleep, exercise, repeat Posted October 23rd, 2018 by Fruidel Team Nutrition is important for fitness Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise. When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to get the right types of food at the right times of the day. Learn about the importance of healthy breakfasts, workout snacks, and meal plans. Get off to a good start Your first meal of the day is an important one. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain. Importance of sleep in fitness When it comes to working out, you know that what you do in the gym is important. But what you do outside the gym — what you eat, what you drink, and especially how you sleep, is just as crucial. In fact, you must sleep in order for exercise to actually work. Count on the right carbohydrates Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your body’s main source of energy. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise. Choosing the right kind of carbohydrates is important. Too many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans. Boost your fruit and vegetable intake Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. They’re also low in calories and fat. Aim to fill half your plate with fruits and veggies at every meal, recommends the United States Department of Agriculture. Try to “eat the rainbow” by choosing fruits and veggies of different colours. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer. Every time you go to the grocery store, considering choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge. 5 Reasons to eat fruits post workout A good post-workout recovery routine is just as important as the training itself. The first 15-60 minutes right after exercising is crucial to replenish your body. Complement your workout efforts with portion control foods for weight management – like fruits. Here are 5 reason why fruits make great post-exercise snacks 1. Hydrate and Replenish Our body loses electrolytes and fluids when we exercise and fruits are great for replacing both. Fruits are hydrating and a natural source of Vitamin C, A, E, K, Potassium, Zinc, Iron, Calcium, Manganese, Folate, and more. Not only are these nutrients essential to strengthen your body but also to fight off free radicals that form when you exercise. 2. Alleviate Acid Reflux We exercise in an oxygen-depleted state, which leads to lactic acid build-up. Luckily we can do a quick acid detox just by eating fruits. Fruits are highly alkalizing to sooth our digestive and intestinal systems. Try eating apples, bananas, or tangerines 15 minutes after your workout to get your daily dose of fruits and be rid of that nasty feeling of post-workout reflux. 3. Easy to Absorb and Digest The same blood cells are used for both digestion and absorption. When we give our body easy-to-absorb foods during its prime absorption state, it will concentrate on taking in nutrients instead. Skip dense foods and opt for simple post-workout snacks like fruits. They contain the satisfying fiber you need to feel full and nutrients without a digestive overload. 4. Good Portion for Weight Control People exercise not only for health reasons but also to keep in shape. Portion control for weight management nicely complements your workout schedule. Fruits, fresh or dried, are low in calorie and fat and packed with essential antioxidants and minerals to fuel your body. Replace those commercial junk foods with a few bags of raisins, cranberries, nuts, and a 2-ingredients That’s It. fruit bar to get your daily dose of fruits and the taste to satisfy your cravings, without the excess calories and fat. 5. Convenient to Grab On-the-go After a prolonged marathon, you probably don’t want to spend another working hour in the kitchen. That’s where fruits come in – just wash and pack them into your gym bag for a complete post-workout snack on-the-go – sans preparation and cooking. Back to blog
Interesting Facts About The Banana
Interesting Facts About The Banana Posted October 15th, 2018 by Fruidel Team 10 Interesting facts about the banana Bananas float in water because they are less dense in comparison. Bananas are one of the most popular fruits. Bananas grow on plants that are officially considered an herb. The banana is actually classified as a berry. Bananas may be considered a mood enhancer because it contains the amino acid, tryptophan and Vitamin B6 that helps the body produce serotonin. The bananas we eat today, the Cavendish, are different from pre-1960s’ bananas, the Gros Michael, as those have been wiped out by “the panama disease.” Bananas can help lower blood pressure and protect heart health due to high potassium and low salt content. The inside of a banana peel can help relieve itching and inflammation, such as from bug bit or poison ivy. Bananas are great pre-workout snacks because they are loaded with potassium that aids in maintaining nerve and muscle function during work outs. Humans share about 50% of our DNA with bananas. Benefits Of Banana: How To Include The Fruit In Your Daily Diet An instant energy booster, banana is one fruit that is commonly available across the globe. In India, it is given much importance where various regional cuisines use it in making sinful desserts – kheer, malpua, halwa, payasam, sheera, and paniyaram, to name a few. The raw fruit too is not left behind. Cut into smaller chunks or thinly sliced using a mandolin, it gets used up in making wafers, subzis, kebabs, pakoras, and the famous curries of Kerala such as Avial and Kalan. If you travel towards the East and the Northeast, you will come across it in the local breakfast cereal, known as jolpan in Assam, which usually contains puffed or sticky rice mixed with curd and jaggery, and topped with banana pieces. It is a common feature in breakfast menus, and it is definitely with good reason. It provides you instant energy to kickstart your day, and is said to be very good for the stomach. Most natural home remedies in India circling around an upset stomach, call for using bananas as a remedy along with a few other ingredients. There are umpteen benefits of banana that is should make you include the sweet and delicious fruit in your diet today itself. A single piece of banana is said to contain only 90 calories, which also makes it a great (and healthy) snack to munch on rather than sugar loaded goodies or deep-fried treats. Carry one in your tiffin bag, and you will be thanking your stars whenever a sudden hunger pang grips you. If you still need reasons as to why you must include bananas in your diet, here are incredible benefits of eating banana: 1. High Fibre Content Banana is loaded with fibre, both soluble and insoluble. The soluble fibre has the tendency to slow down digestion and keep you feeling full for a longer time. Which is why bananas are often included in a breakfast meal so that you can start about your day without having to worry about the next meal. 2. Heart Health High fibre foods are said to be good for the heart. According to a study done by University of Leeds in UK, increasing the consumption of fibre-rich foods such as bananas can lower the risk of both cardiovascular disease (CVD) and coronary heart disease (CHD). 3. Ease in Digestion According to Ayurveda, banana has a sweet and sour taste. The sweet taste is said to bring about a sense of heaviness but the sour taste is known to stimulate agni (the digestive juices), thereby supporting digestion and helping in building up metabolism. 4. Powerhouse of Nutrients Banana is a heavyweight when it comes to nutrition. It is loaded with essential vitaminsand minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy. 5. High Source Of Potassium The high content of potassium in bananas makes it a super fruit. This mineral is known for its numerous health benefiting properties – it helps in regulating heartbeat, blood pressure, and keeps the brain alert. So make sure you add bananas to your daily to keep your heart and brain healthy, plus for more stabled blood pressure. 6. Blood PressureIt is a known fact that salt is the culprit when it comes to high blood pressure. Bananas have low salt content and high potassium content, and these properties contribute to making it an ideal for those undergoing this condition. But make sure you consult your nutritionist or doctor before you add it to your diet. 7. Helps Fight Anaemia Due to the high iron content in bananas, they are good for those suffering from anaemia. Anaemia is a condition where there is a decrease in the number of red blood cells or haemoglobin in the blood. This leads to fatigue, shortness of breath, and paleness. But, as we always say that moderation is the key. Choose Fruidel’s Banana Basket, containing 40 bananas presented in our gorgeous wicker baskets. Click here to find out more. Back to blog
Beat the Afternoon Slump
Beat the Afternoon Slump Posted September 28th, 2018 by Fruidel Team When your energy is drained, these tricks will help you recharged and be productive through the end of the day It’s halfway between lunchtime and teatime and you’re running out of steam. Sandra Haurant has some tips on how to get through the rest of the afternoonThe workplace seems to lose momentum mid-afternoon. Typing slows to a halt, yawns are stifled, concentration dwindles and peckishness sets in. What you eat earlier in the day can be key to avoiding the lethargy that is an afternoon in the office, says Sian Porter, a registered dietitian. “The first thing to do is make sure you have breakfast; a good wholegrain cereal or wholegrain toast. And breakfast is a good time to get in one of your five a day, so have a glass of fruit juice or a handful of dried fruit on your cereal,” she says. If you need a boost mid-afternoon, fight the urge to fill up on cake. Porter suggests getting an office fruit bowl going so that there is always a healthy snack on hand. “If everyone puts £1 in a kitty, you can set up a sort of fruit club to make sure there is a variety of fresh fruit in the workplace each week.” According to nutritionist Heather Caswell there is nothing wrong with having a coffee or tea to perk you up: “Caffeine, found in drinks such as tea, coffee, energy drinks and also, to a smaller extent, in chocolate, is a stimulant, and may therefore help you to stay alert and help concentration during the day.” But consuming too much caffeine will affect your sleep, so Porter suggests alternate drinks. Instead of your normal tea or coffee make every other drink a glass of water. “Staying hydrated will help your concentration,” she says. A well-balanced lunch will also help to keep your energy levels up until home time. Get some protein, carbohydrates and vegetables in there, but keep high-fat foods to a minimum. “Not only are high-fat foods bad for you, they can also give you indigestion, especially if you are sat slumped at a desk after eating,” Porter says. If you must indulge in the canteen’s chips try to make it a once-a-week treat rather than a daily occurrence. Get away from your desk at lunchtime where possible, if only to stretch your legs. “Use lunchtime as a time to refresh yourself as well as a time to eat. Be physically active, even if you just take a walk around the block,” adds Porter, and if that mid-afternoon slump still hits, be strong. Avoid typical snack foods like chocolate and sweets, which are full of the sugar you may be craving. While they may give you a short-term energy boost they will often leave you feeling hungry soon after eating them. “Opt instead for fresh fruit, a handful of unsalted nuts, vegetable sticks, rice cakes with hummus, or a handful of plain popcorn, choosing one option mid-morning and one mid-afternoon,” Caswell suggests. If you are peckish, snack away and don’t feel guilty. “Don’t wait until you are desperate, that’s when you will find yourself rushing off to the vending machine for chocolate,” Porter says. “Keep some healthy snacks to hand, such as dried fruit or a handful of nuts – not too many, as they are high in calories. “If you snack sensibly it can be a good way to keep your energy levels steady throughout the day.”the office fruit company – provide you with the most cost effective staff benefit while increasing staff productivity and promoting a happy healthy office. Delivering fresh fruit baskets to your workplace – click here to find out more. Back to blog
Slow burning snacks for fast paced lives
Slow burning snacks for fast paced lives Posted September 24th, 2018 by Fruidel Team Life for some can be fast paced with long working hours and big commutes with little time to spend thinking about planning healthy balance meals for the week. So more often than not people find them selves eating convenience snacks on the go, like fruit, pumpkin seeds, light pop corn and nutrition bars. While nutrition bars can be part of a busy, healthy lifestyle, there are a few good reasons they’re not stocked next to the kale and blueberries on the supermarket shelves. Many are made with cheap, low-quality ingredients and are hiding tons of sugar and additives that can cause digestive distress and prevent absorption of important nutrients. The first energy bars The first energy bars were created in the 1960s for astronauts and were later dubbed “space food sticks” for their easy-to-consume shape and function. Another iteration showed up (on Earth) in the ’80s marketed for long-distance athletes who needed something portable to keep them fueled. Shop smart – don’t be fooled by packaging! Our hectic, on-the-go lifestyles are one reason for the bars’ popularity. They’re a convenient, no-fuss way to satiate a craving or hunger, Consumed as an energy pick-me-up before or after exercise, or as a meal substitute if they’re trying to lose weight. The bars are often marketed to these specific needs, but the fact is that you see the same ingredients in many bars, albeit in somewhat different quantities. In fact, if you’re not careful, you could end up with a choice that isn’t all that different from a candy bar. So which are the best healthy snacks for nutrition and taste? Here are few of the options reviewed by Fruidel Gregory’s Tree fruit twists – Great tasting, organic, gluten-free, fruit twists. Gregory’s Tree is beginning to take the London health food shops by storm – you only need to look at their extensive London-based stockist’s to see! But once you’ve tasted them it’s easy to understand why! The actual product is a blueberry and raspberry twisted chewy bar made from fruit juice concentrate and puree, and in my opinion tastes very similar to the fruit winders I used to have as a child (but with significantly less sugar!). Soul Food – Collective roasted pumpkin seeds with dark chocolate. Organic roasted Pumpkin Seeds coated in luxurious Fairtrade dark chocolate. A quick healthy snack on the way to work, at the gym or relaxing with a drink. A great source of energy packed with and fibre, protein and some sugar. Propercorn – Chocolate Pop corn from Propercorn. It’s the new hand-popped popcorn that’s less than 100 calories a bag. All their flavours are properly popped, gluten and wheat-free and suitable for vegetarians, meaning Propercorn can be enjoyed by all. It’s also really high in fibre, and has anti-oxidant levels that are comparable to a lot of fruit and vegetables. As well as Sweet Coconut and vanilla, Propercorn comes in a range of other flavours such as Fiery Worchester Sauce and Sun Dried-Tomato, Sour Cream and Chive, Sweet and Salty and Lightly Sea Salted. We think its the perfect snack to eat without that guilty feeling. Your healthy snack box If you need something truly delicious and healthy to eat on the go, try Fruidel new healthy SnackBox – click here to find out more. Back to blog
Super Fruits – Can eating berries improve your health
Super Fruits – Can eating berries improve your health Posted September 13th, 2018 by Fruidel Team 5 berries to improve your health They may or may not perform miracles, but these wonder fruits are packed with nutrition. So what’s so special about berries? In a nutshell berries are loaded with antioxidant, high in fibre and provide many nutrients helping to lower cholesterol levels and potentially help improve blood sugar and Insulin response. From humble blueberries to their exotic cousins from distant climes, berries have muscled out other super fruits becoming everyday fruit of choice. What do the experts say? Most recent research has revealed that women who ate more than three servings of blueberries or strawberries a week had a 34 percent lower heart attack risk than those who ate less. Researchers say the reason is that the berries, like other red and blue fruits and vegetables, have high concentrations of anthocyanin, an antioxidant that may help lower blood pressure and improve blood vessel function. Another study found that women who eat plenty of blueberries and strawberries experience slower mental decline with age than women who consume fewer of the fruits. Here’s the who’s who of the super berry world 1. Açai berry One of the earliest contenders in the miracle-food market, açai berries are harvested from açai palm trees native to the rain forests of South America. In the Amazon the berries are beaten into a pulp, diluted in water and eaten with manioc, meat, fish or dried shrimp. Açai berries have proven to be a good source of antioxidants, fiber and heart-healthy fats, but research has yet to prove much else. Açai can be eaten raw, in capsules, in beverages such as juice, smoothies or energy drinks, and other food products. It is often sold as a frozen pulp. 2. Acerola cherry Known scientifically as Malpighia emarginata, and commonly as acerola, Barbados cherry, West Indian cherry and wild crepemyrtle, this shrub is native to South America, southern Mexico and Central America, but is now also being grown as far north as Texas and in subtropical areas of Asia. The fruit is bursting with vitamin C — about nine times the vitamin C found in a typical orange. It is most commonly available in juice, powder or supplement form. 3. Aronia Also known as black chokeberry, aronia is native to the eastern U.S. and has a long history in Eastern Europe. The aronia fruit is about the size of a large blueberry and is commonly found in wet woods and swamps. Aronia shrubs are cultivated as ornamental plants; however, there is interest in the health benefits of the fruit because of its high levels of anthocyanins and flavonoids — five to 10 times higher than cranberry juice — with beneficial nutrients such as antioxidants, polyphenols, minerals and vitamins. 4. Blackberry Blackberries are special, beyond their basic berry goodness. Notable for their high levels of dietary fiber, vitamin C, vitamin K, folic acid and manganese, they also rank well for antioxidant strength, with notable levels of polyphenolic compounds, such as ellagic acid, tannins, ellagitannins, quercetin, gallic acid, anthocyanins and cyanidins. 5. Blueberry Blueberries are not only popular, but constantly rank near the top in terms of their antioxidant capacities among all fruits, vegetables, spices and seasonings. Studies suggest that blueberries may reduce memory decline, may reduce heart attack risk, and may provide other anti-aging benefits. They are also an excellent source of vitamins C and K, manganese and a good source of dietary fibre. Choose Fruidel’s Seasonal Deluxe Includes a delicious selection of berries amongst all of the seasonal classics. Click here to find out more. Back to blog
Snack Box – healthy snacks on-the-go
Snack Box – healthy snacks on-the-go Posted September 4th, 2018 by Fruidel Team Treat your staff to a box of healthy snacks the perfect way to support healthy and wellbeing while providing a delicious nutritious treat for employees. All SnackBoxes comes in two sizes, 30 and 45 piece. Award-winning healthy snack service for corporate and community We are proud to supply nutritious snack options to thousands of frontline workers throughout the country, improving working conditions for the most important part of the economy. SnackBoxes’ customers are the who’s who of socially responsible organisations in the UK who understand that supporting the health, wellbeing and happiness of their people is not just the right thing to do, but also makes sound economic sense. Specially curated snack boxes customised to suit employee numbers and individual tastes delivered right to your doorstep free of charge. SnackBox provides convenient access to millions of healthy snacks per year. Made with nutritious, whole ingredients, whilst ensuring taste is a top priority, we keep your team fuelled with on-the-go snacks that help increase productivity, improve health and make your team feel cared for. There are no minimum orders or contracts to sign, just quick, simple snack delivery. Encourage your employees to make healthier snacking choices and avoid those harmful refined sugars buy offering a free healthy snack box. Healthy Snack Box delivers healthy office snacks – providing convenient access to millions of healthy snacks per year, delivered right to your doorstep. Made with nutritious, whole ingredients, whilst ensuring taste is top priority, SnackBox will keep your team fuelled with on-the-go snacks that help increase productivity and make them feel cared for. The snack boxes can even display your company branding. Healthy SnackBox – the benefits Sustainably sourced products and machines with highest possible energy efficiency Over 350 products catering to specific dietary requirements, including vegetarian and vegan, gluten free, nut free, halal and kosher Fully scalable corporate snack boxes – from a small office with a box of healthy goodies to 20,000 across hundreds of locations. Health and wellbeing in the workplace – the facts 2/3 of daily calories consumed at work (NHS) -2017 £340 bn a year cost to UK economy for employee absenteeism, turnover and retraining costs – 2018 Employees with poor diets cost UK employers £17bn annually – 2017 97m working days lost to poor diet – 2017 66% loss of productivity due to poor diets(Brigham Young university) – 2017 Back to blog
Fruidel Foundation working in partnership with WaterAid
Fruidel Foundation working in partnership with WaterAid Posted August 24th, 2018 by Fruidel Team Fruidel foundation makes a donation every time a fruit basket is sold, helping communities around the world get clean water. Make a difference to people lives worldwide When a community gets clean water for the first time, it’s the start of something truly life-changing. Right now, some of the world’s poorest and most marginalised people don’t have clean water to drink, decent toilets or hygiene. Without these basics, overcoming poverty is just a dream. How Fruidel helps Fruidel’s fundraising target for the year is to donate £6,000 to the charity. Help Fruidel Foundation support communities worldwide. Click here to find out more Back to blog
Does an apple a day really keep the doctor away?
Does an apple a day really keep the doctor away? Posted August 10th, 2018 by Fruidel Team It’s one of the most recognisable expressions around: “An apple a day keeps the doctor away.” But could the common apple honestly help a person to maintain perfect health? The first printed mention of this saying can be found in the February 1866 issue of the publication “Notes and Queries.” The publication printed the proverb like this: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Nearly 150 years later, variations of this adage are still quoted. It’s unlikely that the saying would have maintained such popularity if there wasn’t some truth to it, right? Here are a few of the apple’s health benefits Pectin — Pectin is a form of soluble fiber than lowers both blood pressure and glucose levels. It can also lower the levels of LDL, or “bad” cholesterol in the body. Pectin, like other forms of fiber, helps maintain the health of the digestive system. Apples are an excellent source of pectin. Boron — A nutrient found in abundance in apples, boron supports strong bones and a healthy brain. Quercetin — A flavonoid, this nutrient shows promise for reducing the risk of various cancers, including cancers in the lungs and breast. It may also reduce free radical damage. Free radicals develop when atoms in the body’s cells have unpaired electrons, which can lead to damage to different parts of the cell, including DNA. Quercetin may neutralize free radical damage, which has been implicated in a variety of age-related health problems, including Alzheimer’s disease. Vitamin C — Vitamin C boosts immunity, which helps maintain overall health. Phytonutrients — Apples are rich in a variety of phytonutrients, including vitamins A and E and beta carotene. These compounds fight damage from free radicals and can have a profound affect on health, including reducing the risk of heart disease, diabetes and asthma. The benefits of eating apples An apple a day can reduce the risk of diabetes, high blood pressure and many types of cancer. But would you be able to avoid the doctor entirely just by eating a bunch of the forbidden fruit? Not likely. Various studies show health benefits when participants eat an apple between three and five times a week, but all ailments cannot be cured by diet alone. Are other fruits just as healthy When choosing drinks, apple juice barely makes the top 10. Pomegranate juice, wine and purple grape juice are high in antioxidants, with apple juice in the tenth spot, right behind tea. One of the things that makes apples so incredibly healthy is the amount of fiber they contain, but that’s lost during juicing. So does a daily apple succeed in keeping the doctor away? While an apple a day will go a long way toward keeping the doctor away, most nutritionists recommend a varied diet. In addition to apples, fill your shopping cart with citrus fruits, tropical treats like mangos, and a variety of berries, which pack a nutritional punch. Eating several servings of a varied selection of fruits each day is truly the best way to keep the doctor away. Back to blog
Apple vs Coffee
Apple vs Coffee Posted August 6th, 2018 by Fruidel Team Do Apples Give You More Energy Than Coffee? Eating an apple a day may or may not “keep the doctor away,” but this fruit certainly contains more calories and energy potential than a cup of black coffee. Apples are rich in fructose sugar and coffee is rich in caffeine, which is like comparing “apples to oranges,” to use another old expression. Caffeine stimulates your brain and fights drowsiness, but it’s not actually a source of energy. However, if you load your coffee with cream and sugar, that’s a different story. Apples Apples are great sources of many nutrients such as soluble fibre, vitamin C and antioxidants called polyphenols. Apples are also rich in fructose, which is the predominant sugar found in fruit. Fructose takes a little more time than sucrose to be metabolised into glucose, so it’s a good energy source that doesn’t spike blood sugar levels and insulin release too dramatically. A small apple weighing 200 grams contains about 20 grams of sugar and provides a total of 100 calories. Eating a small apple may not give you a dramatic energy boost, but it will supply a steady supply of glucose to your brain and muscles for at least an hour or so. Furthermore, the soluble fibre in apples will make you feel full for longer and help keep hunger pains at bay. Caffeine If your feeling sluggish when you first wake up, a cup of hot coffee provides warmth to counter the morning chill, but also contains chemical compounds that boost you quickly into a full waking state. The 100 milligrams of caffeine in a typical cup of coffee increases your heart rate and speeds your breathing. Caffeine also raises your blood pressure and stimulates your central nervous system. Caffeine makes you more alert and fosters a feeling of well-being. However coffee isn’t actually giving your body energy because that cup only contains 2 calories and no sugars or other carbs. If you add milk, sugar or creamer, however, the calories in those will give you a small amount of energy, but an apple will still provide far more energy. For example, 1 tablespoon of a flavoured coffee creamer contains only about 20 calories and 3 grams of carbohydrates. Back to blog