Orange juice has multiple health benefits but studies recommend another way of intake.
He natural orange juice It has a fresh flavor and its association with vitamin C made it a almost universal morning habit. However, Recent research and scientific debates question whether their daily consumption is really beneficial for health. The United States Food and Medicines Administration (FDA) even proposed to adjust sugar standards in pasteurized versions, which revived the analysis of its effects on the body.
Nutritionists warn that, although orange juice provides vitamins and minerals, its high natural sugar content, without the fiber that does have the entire fruit, can generate blood glucose peaks. A 240 milliliter vessel contains 20.8 grams of sugar and 112 calories, figures that bring sugary drinks in terms of metabolic impact. Studies such as the one published in Nutrition & Diabetes showed that the glycemic response when consuming juice is similar to that of a soda, while the entire orange produces a more gradual increase in blood sugar.
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Orange juice: what is the opinion of experts
Dolores Woods, dietitian from Uthealth Houston, explained that The natural sugars of juice are metabolized similar to the additionswithout the benefits of fiber. A 355 milliliter soda can contains 39 grams of sugar, while the same amount of natural orange juice provides 31 grams. Theresa Gentile, from the US Nutrition and Dietary Academy, He pointed out that both types of sugar raise blood glucose and provide 4 calories per gram.
Although 100% natural orange juice includes vitamin C, potassium and folateexperts recommend prioritize whole fruit. An orange of navel provides 12 grams of sugar and 2.8 grams of fiber, while a glass of juice contains 21 grams of sugar and only 0.5 grams of fiber. Fiber slows digestion and prevents glucose peaksa benefit that juice, even with pulp, cannot match.
A Nutrition Journal study (2012) observed that Those who consumed natural orange juice regularly had greater intake of vitamin C, folate and potassiumin addition to lower prevalence of obesity and metabolic syndrome compared to those who did not include it in their diet. However, specialists agree that their consumption must be moderate and complementary, never as a replacement for the entire fruit. The recommendation is to limit it to small quantities within a balanced diet.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
