We have long been told to take a cup of orange juice at every breakfast for our daily dose of immune-boosting, health-promoting vitamin C, but the cost of drinking such a sugary drink every day is really worth the benefits?
Orange juice is still widely regarded as a healthier option than other sugary drinks such as soft drinks, because it is made from fruit – but the two are not so different. While the sugar occurs naturally in 100% fruit juice, rather than added, as it is in sugar-sweetened beverages, the way your body processes and responds to this sugar is essentially the same, according to a JAMA Network open review. On top of that, orange juice often contains so much sugar and so many calories.
The sunshine drink is undeniably a good and excellent source of some essential nutrients – one cup of eight ounces of orange juice contains between 80-100% of your daily value of vitamin C (depending on which brand you buy), 10% DV of potassium, 15% DV of thiamine and 15% DV of folate, together with polyphenols and other phytochemicals, but it does not have as liberating properties as 24 grams of sugar.
Scientists have concluded that although fruit juice may not be as harmful as sugary drinks, it is certainly not as healthy as whole fruits, and that it is drunk when it is negative. At the same time, due to the concentration of beneficial micronutrients, there are actually some benefits. We reviewed the science and listed the side effects below. Read on, and do not miss 7 healthiest foods you should eat now for more information on healthy eating habits.
Like most foods and beverages, orange juice contains calories – almost all of them come from sugar. Without saturating, digestive retarding nutrients like fiber, healthy fats or proteins, orange juice can cause an increase in blood glucose, which can cause weight gain in the same way as soda, according to a JAMA study. This is especially worrying if you drink OJ regularly.
In fact, a Nutrition and Diabetes study found that when researchers gave participants orange juice between meals 3 times a day, they found that drinking the juice increased body fat and decreased insulin sensitivity in just four weeks. So if you want to drink PB, you should at least do so with meals so that the other foods can help slow down your body’s digestion.
And the same fatty effects can be seen in the long run. Over the course of 4 years, one study found that an increased intake of fruit juice was associated with an increase in 0.08 lbs. It’s not much, but it does show how differently your body treats fruit juices than whole fruits, because those that have increased their total fruit intake have reduced their weight by -0.12 pounds per year.
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Results of a 2013 BMJ study of more than 180,000 participants done over the course of 24 years found that drinking a portion of fruit juice every day is associated with an increased risk of 21% of developing diabetes, while a greater consumption of whole fruits is significantly associated with 23%. lower risk of type 2 diabetes.
Senior author, dr. Qi Sun, assistant professor in the Department of Nutrition at Harvard School of Public Health, explained the reasoning: “The juice processes lead to a lower content of beneficial phytochemicals and dietary fiber. In addition, juice fluids are absorbed faster and lead to more dramatic changes. after eating blood sugar and insulin levels as solid whole fruits. ‘
Is there a positive way to drink too much orange juice ?! Although it is still not good to drink too much (more than one serving) at a time, if you drink OJ regularly, help yourself to reach your daily recommended intake of 1 to 2 cups of fruit – which is especially beneficial since 80 percent of the American population does not adhere to the fruit recommendations do not comply. (One cup of 100% fruit juice is considered 1 cup per serving from the fruit group.)
In fact, the use of juice is actually linked to the increased consumption of intact fruits and vegetables: a table of experts concluded that removing juice from the diet would actually reduce daily fruit consumption and the number of sweet drinks that people drinking, would increase, while another study found Drinking 100% fruit juice was 42% more likely to meet their daily recommended fruits and vegetables.
Even if fruit juice counts in your daily recommended intake, the USDA 2020-2025 dietary guidelines still state that ‘at least half of the recommended amount of fruit should come from whole fruits, rather than 100% juice. When juices are consumed, it should be 100% juice (without added sugars). “
About a 2019 Neurology study, compared with less than 1 serving per month, the daily consumption of orange juice was associated with significantly lower chance of poor subjective cognitive function. The researchers hypothesized that the brain-supporting benefits of juice may result from the high level of antioxidant and bioactive substances (including vitamins, minerals and polyphenols) in 100% fruit juice. (Related: 13 healthy foods that increase your memory, according to nutritionists)
After drinking 2 cups of orange juice for a month, the blood pressure of overweight men was reduced to one American Journal of Clinical Nutrition study. Researchers believe the benefits may be linked to hesperidin: the major polyphenol in orange juice, which appears to play an anti-inflammatory and anti-atherogenic role.
A cohort study found that participants who drank more than half a cup of OJ a day for more than 20 years had a lower incidence of hypertension – a precursor to cardiovascular disease. According to doctors, if you want to get a cap for your PB intake, there are other ways to improve your heart health: Simple ways to keep your heart healthy.