Orange juice is a popular drink, but is it really healthy?
Orange juice is one of the most popular fruit juices in the world and is often classified as a healthy food. However, according to Dr. Scott Kahan, director of the National Center for Weight and Health (USA), orange juice should not be classified as healthy food.
Nutrition in orange juice
Orange juice contains a lot of important vitamins and nutrients, but also a lot of sugar – which is more harmful than good for your health.
A 240ml cup of orange juice will provide:
● Calories: 110
● Protein: 2 grams
● Carbohydrates: 26 grams
● Sugar: 22 grams
● Vitamin C: 120% of the recommended daily value (RDI)
● Thiamine: 15% of the RDI
● Potassium: 13% of the RDI
● Folate: 10% of the RDI
It is believed that natural orange juice is good for your health but cannot be consumed comfortably.
One cup of orange juice will contain more sugar than a medium-sized orange (usually only 62 calories and 12 grams of sugar per medium-sized orange).
Due to its purity, orange juice also has higher levels of thiamine (belonging to the group of B vitamins) and potassium, but contains the same amount of vitamin C and folate as oranges – probably because these micronutrients were broken down during the extraction process. oranges.
The benefits of orange juice
Orange juice contains basic nutrients that are essential for the body:
● Carotenoids: it is the pigment which gives the colors red, orange and yellow to fruits and vegetables. Carotene acts as an antioxidant in the body, helping to build immunity and fight inflammatory and carcinogenic agents – free radicals.
● Flavonoids: these are nutrients of plant origin known for their health benefits. Orange juice is particularly rich in the antioxidant hesperidin – able to fight free radicals and reduce inflammation.
● Vitamin C: It is an essential nutrient that plays many important roles in the body, including the digestion of proteins and the healing of wounds. Vitamin C is also an antioxidant and can improve immune function.
These health benefits are not the benefits of orange juice, but also when eating oranges and the fact that orange is much healthier than orange juice.
The harm of orange juice
Although orange juice contains many healthy nutrients, in reality it is not.
“Orange juice is not a healthy food,” said Dr. Scott Kahan, director of the National Center for Weight and Health (USA).
Causes hyperglycemia and diabetes
Orange juice is high in sugar and calories like soda.
According to Dr. Kahan, orange juice is as high in sugar and calories as soda. A 240 ml cup of soft drink contains 26 grams of sugar, a cup of orange juice contains 22 grams of sugar.
“People with diabetes should especially avoid drinking a lot of orange juice,” Kahan advised.
Drinks high in sugar always raise blood sugar. Over time, an increase in blood sugar can lead to serious illnesses such as heart and kidney disease, even if the person does not have diabetes.
Weight gain
The U.S. Department of Agriculture’s Adult and Child Nutritional Care Program (CAFCP) recommends that adults and children eat fruit instead of juice. This is because fruits contain fiber, which helps slow digestion and make us feel fuller faster.
Studies from the CAFCP also show that drinking juice does not contain natural fiber, which has been linked to obesity and liver damage. This is because when we drink juice, we drink a lot without feeling full, resulting in a large amount of sugar loaded into the body.
Dr Kahan suggests that if you have weight problems, avoid sugary juices like oranges and sugary drinks. This is because when you get energy from drinks, you are still eating the same amount of food as usual.
A 2011 study published in the New England Medical Journal found that 100% of those who drank juice gained more weight after 4 years than those who did not. Of course, juice is not the main culprit in weight gain. The new types of carbonated carbonated drinks are really scary.
The bottom line
“If you really like orange juice, you should only drink it in moderate amounts and not think of it as a healthy food,” Dr. Kanah advised.
Doctors recommend that if you “like” orange juice, regardless of age, you should only drink a small cup (250 ml) per day. If you want to increase your source of vitamin C, the best option is to eat 1 orange per day.
Kahan also said that diluting orange juice also helps reduce sugar intake. When it comes to pre-made orange juice, read the label carefully as some brands may add sugar.
