On a hot day, when you come home sweaty, there's nothing better than a glass of cold orange juice, right? Many of us think that orange juice is a very healthy and beneficial drink. We are used to giving it to young children, especially when we are sick or feel unwell. But, what is actually in the orange juice you buy from the store, or the juice you make at home? Is it really as good as we think? Let's talk about this in a little more depth today.
Types of orange juice - which one do you choose?
When you go to the supermarket, how many types of orange juice are there? In boxes, in bottles... all kinds. So how do you choose the best one? Let's see what the main types are.
- Fresh Orange Juice: This is the best and healthiest way. You can take some fresh oranges and squeeze them by hand or with a juicer. When made this way, there is no added sugar or preservatives like in store-bought juices. Therefore, the quality is at its best.
- Store-bought 100% orange juice: Most juices labeled "100% Juice" do not have added sugar. However, because they have been pasteurized to preserve them, they may not have the same nutritional value as fresh juice.
- "Orange Drink" or "Orange Juice Drink": These are the ones you need to be very careful about. They actually contain very little orange juice. They mostly contain water, sugar, and artificial sweeteners. So these are not really orange juice, but a sugary drink.
- Pulp vs. Pulp-Free: Some people don't like the pulp in their orange juice. But did you know that drinking the juice with the pulp also provides your body with extra fiber ? This fiber is very important for our digestive system.
Let's look at the nutrition in a glass of orange juice.
Let's take a look at the nutritional content of a typical glass of homemade unsweetened orange juice (about 240 ml).
| Nutrient section | Size ( approx .) |
|---|---|
| Calories | About 112 |
| Protein | 2 grams |
| Carbohydrates | 26 grams |
| Sugar | 21 grams |
| Fiber | 0.5 grams (if fatty) |
Look, there are about 21 grams of sugar in one glass. Even though this is natural sugar, it's a lot. That's more than 5 teaspoons!
In addition, orange juice is,
- A drink very rich in vitamin C.
- It is also rich in the vitamin Folate .
- Contains a good amount of potassium .
Health benefits of orange juice
Okay, now let's see what are the benefits of drinking orange juice in moderation.
1. Great for immunity - a storehouse of vitamin C!
Orange juice is a super drink full of vitamin C. One glass gives you twice the daily recommended amount of vitamin C. This vitamin C helps strengthen our body's immune system . This means it helps protect us from minor illnesses like colds.
2. Very important for pregnant mothers
Folate, a nutrient found in orange juice, is essential for the healthy development of the unborn baby. Folate helps prevent neural tube defects, which are birth defects of the baby's brain and spinal cord. Doctors recommend that a pregnant mother should get at least 400 micrograms of folate per day.
3. Reduces the risk of kidney stones
Potassium citrate, a compound found in orange juice, binds to calcium in the urine and helps reduce the risk of kidney stones formed from calcium.
4. Aids digestion
If you drink orange juice with lemon, the fiber it contains can help prevent constipation and keep your digestive system functioning properly. In addition, research has found that certain compounds in oranges can help promote the growth of good bacteria in your gut.
But be careful about these things too!
Along with the benefits, there are also downsides to drinking too much orange juice that we should be aware of.
Sudden increase in blood sugar levels
As we saw in the previous table, a glass of orange juice is high in sugar. Although this is a natural sugar, when consumed as juice, this sugar is absorbed very quickly into the body and causes a sudden increase in blood sugar levels. This is not good for someone with diabetes or who is at risk of developing diabetes. It can also be harmful to people who experience symptoms such as hypoglycemia when sugar is absorbed quickly.
May cause weight gain
A glass of orange juice has about 112 calories. Most of this comes from sugar. If you're trying to lose weight, drinking orange juice every day could hinder your efforts.
It's better to eat a whole orange than to drink orange juice. Do you know why?
| Factor | A glass of orange juice (240ml) | A regular orange |
|---|---|---|
| Calories | ~ 112 | ~ 45 |
| Sugar | ~ 21 grams | ~ 9 grams |
| Fiber | ~ 0.5 grams | ~ 2.4 grams |
It's obvious, right? Eating an orange is low in calories and sugar, and high in fiber. Fiber makes you feel full and slows down the absorption of sugar into your body.
If you drink orange juice, how exactly do you do it?
- Limit the amount: Don't drink more than one small glass (150-200 ml) per day.
- Drink with a meal: Rather than drinking it alone, drinking orange juice with a meal can help control sudden spikes in blood sugar levels.
- Make it at home: Whenever possible, make juice from fresh oranges without adding sugar.
- Don't skip the juice: Drink the juice with the juice to get the benefits of fiber.
If you have diabetes or another medical condition, it is very important to talk to your doctor before adding beverages like orange juice to your diet.
Take-Home Message
- Although orange juice is rich in vitamin C and folate, it is high in natural sugar and calories.
- The best and healthiest option is to eat a whole orange rather than drinking orange juice. That way you get more fiber and less sugar and calories.
- If you drink orange juice, do so in moderation (one small glass per day). Choose a juice that is labeled "100% Juice," has no added sugar, and is low in sugar.
- Avoid sugary drinks like "Orange Drink." They are harmful to health.
- People with diabetes or weight control issues should be very careful when drinking orange juice, and it is wise to seek advice from their doctor.
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