Benefits and limitations of orange juice
100% pure orange juice provides vitamin C, potassium and folate, which provide some nutritional benefits compared to soft drinks. However, this drink is high in natural sugars and has almost no fiber. A 240ml cup of orange juice contains about 21 grams of sugar and 0.5 grams of fiber, while a fresh orange contains 12 grams of sugar but 2.8 grams of fiber.
Dolores Woods, RDN, LD, nutritionist at UTHealth Houston, USA, shared: "Even with natural sugars, orange juice provides almost only empty calories. The body absorbs this amount of sugar similar to refined sugar, so drinking too much can affect blood sugar".
Eating whole fruits is still a better choice
According to Theresa Gentile, MS, RDN, CDN, a nutritionist in New York, USA: "The difference is that fruit provides fiber that helps slow down sugar absorption, control blood sugar and create a feeling of fullness for a long time. Orange juice is rich in vitamins but cannot completely replace fresh fruit".
Therefore, to maintain health, it is advisable to eat oranges or other fruits directly instead of just drinking juice. Only use orange juice occasionally and in moderation to avoid increasing blood sugar and consuming too many empty calories.
Orange juice is still a convenient drink, providing some nutrients and beneficial plant compounds. However, to control blood sugar and maintain weight, adults should eat at least half of their daily fruit from whole fruit. If you drink orange juice, use a small glass, do not abuse it every day.
