We have long had a cup of orange juice with every breakfast for our daily dose of vitamin C which strengthens the immune system and helps the health of the skin, but the costs of drinking a drink so rich in sugar every day really worth few benefits?
Orange juice is still widely considered a healthier option than other sugary drinks, like soda, because it is made from fruit – but the two are not very different. Although sugar in 100% fruit juices occurs naturally instead of being added as in sugar-sweetened drinks, the way your body processes and reacts to that sugar is essentially the same, according to one Open JAMA network Review. In addition, orange juice usually contains both sugar and calories.
The sun-colored drink is undeniably a good and excellent source of some essential nutrients – a cup of orange juice contains between 80-100% of the daily value of vitamin C (depending on the brand you buy), 10% DV of potassium, 15% DV of thiamine and 15% DV of folate along with polyphenols and other phytochemicals – however, it does have some not-so-redeeming qualities, like 24 grams of sugar.
Scientists have concluded that while fruit juices may not be as harmful as sugary drinks, they are certainly not as healthy as whole fruits, and there are negative side effects to drinking. At the same time, due to its concentration of beneficial micronutrients, there are some benefits. We reviewed the science and listed the side effects below. Keep reading and, to learn more about healthy eating, don’t miss out on the 7 healthiest foods to eat now.
Like most foods and drinks, orange juice contains calories – almost all from sugar. Without any nutrients that satiate and slow digestion, such as fiber, healthy fats or proteins, orange juice can cause an increase and drop in blood sugar, which can cause weight gain in the same way as soda, according to a JAMA study. This is of particular concern if you are drinking orange juice regularly.
In fact, one Nutrition and Diabetes The study found that when the researchers gave participants orange juice 3 times a day between meals, they found that drinking the juice increased body fat and decreased insulin sensitivity in just four weeks. So if you want to drink orange juice, at least do it with meals, so that other foods help to slow down the digestion of sugar by the body.
And these same fattening effects can be seen in the long run. Over the course of 4 years, a study found that an increase in fruit juice intake was associated with an increase of 0.08 pounds. It’s not much, but it shows how your body treats fruit juice differently than it treats whole fruits, as those who increased their intake of whole fruits reduced their weight by -0.12 pounds a year.
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2013 Results BMJ study of over 180,000 participants that was conducted over 24 years found that drinking a serving of fruit juice every day was associated with an increase of up to 21% in the risk of developing diabetes, while higher consumption of whole fruits was significantly associated with 23% lower risk of type 2 diabetes.
The senior author, Dr. Qi Sun, an assistant professor in the Department of Nutrition at the Harvard School of Public Health, explained the reasoning: “Suction processes lead to lower levels of beneficial phytochemicals and dietary fiber. In addition, juice fluids are absorbed more quickly and lead to more dramatic changes after ingesting blood sugar and insulin levels than whole solid fruits. “
Is it positive to drink a lot of orange juice ?! Although it is still not good to drink too much (more than one serving) at a time, if you drink orange juice regularly, you are helping yourself to meet your recommended daily intake of 1 to 2 cups of fruit – which is particularly beneficial, as 80 percent of the US population does not meet fruit recommendations. (A cup of 100% fruit juice is considered 1 cup / portion of the fruit group.)
In fact, juice consumption has been linked to a higher consumption of intact fruits and vegetables: a round table of experts concluded that removing juice from the diet would reduce daily fruit consumption and increase the number of sugary drinks that people consume, while another study found that those drinking 100% fruit juice were 42% more likely to achieve the recommended fruits and vegetables daily.
Even though fruit juice counts towards your recommended daily intake, the USDA Dietary Guidelines 2020-2025 still says that “at least half of the recommended amount of fruit should come from whole fruits, rather than 100% juice. When juices are consumed, they must be 100% juice (no added sugars). “
In 2019 Neurology study, compared to less than 1 serving per month, daily consumption of orange juice was associated with substantially lower probabilities of impaired subjective cognitive function. The researchers hypothesized that the benefits of juice to the brain may derive from the high content of antioxidant and bioactive substances (including vitamins, minerals and polyphenols) in some 100% fruit juices. (Related: 13 healthy foods that increase your memory, according to nutritionists)
After drinking 2 cups of orange juice a day for a month, the blood pressure of overweight men was reduced by one American Journal of Clinical Nutrition study. The researchers believe the benefits may be linked to hesperidin: the main polyphenol in orange juice that has been shown to act as an anti-inflammatory and anti-atherogen.
A cohort study found that participants who drank more than half a cup of orange juice a day for more than 20 years had a lower incidence of hypertension – a precursor to cardiovascular disease. If you want to limit your consumption of orange juice, there are other ways to improve your heart health: Simple ways to keep your heart healthy, according to doctors.