If not used properly, orange juice can cause some negative effects on digestion, blood sugar and tooth enamel, especially in people with underlying diseases.
Rapid increase in blood sugar
Orange juice contains a fairly high amount of natural sugar, mainly fructose and glucose. A 250ml glass of orange juice can contain up to 21-24g of sugar, equivalent to more than 5 teaspoons of sugar.
Because it does not contain fiber like pure oranges, orange juice causes sugar to be absorbed quickly into the blood, leading to a sudden increase in blood sugar, especially if taken on an empty stomach.
People who drink fruit juice every morning have a blood sugar index of 12-18% higher than the group who eat whole fruit, and the risk of glucose tolerance disorder also increases.
The American Diabetes Association (ADA) recommends that people at risk of prediabetes or type 2 diabetes should limit fruit juices, especially in the morning when blood sugar is low and the body is sensitive to glucose.
Causes stomach irritation when drinking when hungry
Oranges are acidic fruits (pH ~3.9), containing citric acid. When you drink orange juice before eating anything, this acid can strongly stimulate the stomach lining, causing a feeling of alcoholism, bloating or burning in people with a sensitive stomach or a history of stomach and duodenal ulcers.
Drinking orange juice on an empty stomach can increase the secretion of stomach secretions and acid by up to 25%, easily causing discomfort, and in severe cases, it can aggravate acid reflux in the stomach and esophagus.
Damaging tooth enamel due to high acidity
Citric acid in orange juice can erode tooth enamel, especially if consumed regularly every morning, then not properly cleaned the teeth.
Orange juice reduces the pH in the mouth, creating conditions for bacteria to grow, eroding fermentation and increasing the risk of tooth decay.
A study published in the Journal of Dentistry confirmed that drinking orange juice in the morning continuously for 4 weeks can reduce tooth enamel hardness by up to 34% if you do not brush your mouth or brush your teeth later.
The American Dental Association (ADA) recommends waiting at least 30 minutes after drinking orange juice to brush your teeth, to avoid damaging tooth enamel that has been softened by acid.
How to use orange juice appropriately?
Do not drink orange juice on an empty stomach. It should be taken 30 minutes - 1 hour after breakfast.
Do not drink it every day, especially if there is a risk of blood sugar or sensitive stomach disorders.
Prioritize eating whole oranges, take advantage of natural soluble fiber to help control blood sugar and is good for digestion.
If you drink it, dilute it with water in a 1:1 ratio and do not add sugar.
