According to the USDA, a glass of fresh orange juice of about 250ml contains an average of 60-70 kcal, rich in vitamin C (more than 100% of daily needs), potassium, folate and antioxidants such as hesperidin, naringenin.
These active ingredients have been shown to protect liver cells, reduce inflammation and enhance detoxification function.
Research published in the Journal of Nutritional Biochemistry shows that hesperidin in oranges helps reduce ALT (a measure of liver damage) levels and increases the activity of the enzyme glutathione peroxidase, a key factor in the liver detoxification system.
Vitamin C also helps recycle glutathione - an important endogenous antioxidant of the liver.
Although orange juice has a moderate glycemic index (GI (about 50-60), the natural sugar content in oranges is mainly fructose, which can increase huyetcose if consumed incorrectly.
However, according to the American Diabetes Association (ADA), consuming fresh oranges without added sugar, with reasonable doses will not harm people with prediabetes if combined with the right time of eating.
Drinking orange juice in the mid-morning or about 30 minutes after meals helps slow down the rate of sugar absorption thanks to the presence of fat and protein from the main meal, thereby reducing the peak increase in blood sugar after meals.
The ideal time to drink orange juice to detoxify the liver without increasing blood sugar is in the mid-morning (around 9:30-10am).
This is the time when the liver and kidneys are active to filter blood. Drinking orange juice at this time helps provide timely antioxidants, increasing the production of detox enzymes.
At the same time, when there is a basic breakfast, the absorption rate of sugar from oranges will slow down.
After lunch about 30-45 minutes: At this time, the digestive system is working, the nutrients from orange juice will be effectively metabolized. Avoid drinking on an empty stomach because it can easily increase fatty acids and can increase blood sugar faster.
Do not drink after 6pm: Because the liver is starting to enter the resting stage, taking sugar intake at this time can cause energy accumulation, reduce detoxification efficiency and affect blood sugar.
Notes when drinking orange juice in the summer:
Only drink 1 glass/day (250ml), no added sugar or honey.
Prioritize whole oranges, squeeze them fresh at home, do not use bottled orange juice because it often contains refined sugar or preservatives.
Orange juice should not be combined with milk or medicine (especially antibiotics, blood pressure medicine) because it can cause adverse interactions.
