Orange juice has long been considered a "golden" fruit juice thanks to its rich vitamin C, antioxidants and delicious taste. However, according to the American Diabetes Association (ADA), drinking orange juice - especially when hungry or drinking a lot - can have the opposite effect: causing blood sugar to increase rapidly.
The reason is that when oranges are pressed, most of the fiber in orange shrimp is removed. Fiber is an important component that helps slow down the absorption of sugar into the blood. When drinking pure orange juice, the fructose and glucose in oranges are absorbed by the body almost immediately, causing blood glucose to spike after only 15 - 30 minutes.
A glass of orange juice (~240ml) contains about 20 - 25g of natural sugar, equivalent to the amount of sugar in a can of soft drink. For people who are controlling their weight, at risk of metabolic disorders or having type 2 diabetes, regular consumption can cause dangerous fluctuations in blood sugar.
Harvard-based nutritionist T.H. Chan School of Public Health recommends that people at high risk should eat whole oranges instead of drinking juices, as a way to retain fiber and reduce the rate of sugar increase. In addition, you can dilute orange juice with water, drink it after meals, and absolutely do not add sugar or honey.
