Benefits of morning orange juice
Provide vitamin C: Helps strengthen the immune system, protect cells from damage.
Contains antioxidants: Supports heart health, reduces bad cholesterol and blood pressure.
Provides potassium and folate: Helps regulate body function and is good for the heart.
Helps prevent kidney stones: Orange juice increases the alkalinity of urine, reducing the risk of kidney stone formation.
According to data from the United States Department of Agriculture (USDA), a glass of fresh orange juice about 250ml provides about 122 calories and 21g of natural sugar, helping you stay alert and full of energy to start your day.
Risks of drinking orange juice on an empty stomach
According to nutritionist Rajeswari Shetty, Head of Nutrition - SL Raheja Hospital (India), although rich in nutrients, drinking orange juice on an empty stomach can cause problems, especially for people with sensitive digestive systems.
Causes stomach discomfort: Orange juice is highly acidic, which can increase the secretion of stomach acid, causing bloating, heartburn or stomach pain, especially for people with sensitive digestive systems or stomach diseases such as gastroesophageal reflux disease (GERD).
Rapid increase in blood sugar: Orange juice contains a lot of fructose but is low in fiber, causing blood sugar levels to increase rapidly, making it unsuitable for people with diabetes or prediabetes to drink on an empty stomach.
Should eat whole oranges instead of drinking juice
Experts recommend eating whole oranges instead of drinking juice because:
Whole oranges contain a lot of fiber, which helps control sugar absorption into the blood better.
Helps create a feeling of fullness for a long time, aids digestion and maintains more stable energy.
Orange juice often loses fiber and has a high concentration of sugar, easily causing weight gain and affecting oral health.
Tips for using orange juice
Drink orange juice after a snack instead of on an empty stomach to avoid stomach irritation.
Limit your daily orange juice to about 100-150ml to avoid side effects such as tooth enzyme erosion, weight gain or increased blood potassium.
People with stomach disease or diabetes should consult a doctor before regularly drinking orange juice.
Orange juice can be replaced with other healthy drinks such as water, herbal tea, vegetable juice or whole fruit smoothies.
Note
Orange juice is a great source of nutrition if used properly. Starting your day with a glass of orange juice can help you stay alert, boost immunity and support overall health. However, it is necessary to avoid drinking on an empty stomach and not use too much to prevent negative effects on health.
