Side Effects of Drinking Too Much Orange Juice, According to Science

We’ve long been told to have a cup of orange juice with every breakfast for our daily dose of immune-boosting vitamin C and promoting skin health, but the cost of consuming a drink daily so high in sugar is it really worth it? advantages?

Orange juice is still widely seen as a healthier option than other sugary drinks like soda because it’s made from fruit, but the two aren’t too different. While the sugar in 100% fruit juices is natural rather than added like in sugary drinks, the way your body processes and responds to this sugar is essentially the same, according to one. JAMA network open review. In addition, orange juice often contains as much sugar and as many calories.

The sun-colored drink is undeniably a good and excellent source of a few essential nutrients – an eight-ounce cup of orange juice contains between 80-100% of your Daily Value of Vitamin C (depending on the brand you buy), 10 % DV of potassium, 15% DV of thiamine, and 15% DV of folate along with polyphenols and other phytochemicals – however, it has not-so-reducing qualities, like 24 grams of sugar.

Scientists have concluded that while fruit juices are not as harmful as sugary drinks, they are certainly not as healthy as whole fruit, and there are negative side effects to drinking them. At the same time, due to its concentration of beneficial micronutrients, there are actually some benefits. We’ve looked at the science and listed the side effects below. Read on and to learn more about healthy eating, don’t miss out on the 7 Healthiest Foods To Eat Right Now.

Like most foods and drinks, orange juice contains calories, almost all of which come from sugar. Without satiating and digestion-slowing nutrients like fiber, healthy fats, or protein, orange juice can cause blood sugar levels to spike and drop, which can lead to weight gain similar to soda pop, according to a JAMA study. This is particularly worrying if you regularly drink OJ alone.

In fact, a Nutrition and diabetes One study found that when researchers gave participants orange juice 3 times a day between meals, they found that drinking the juice increased body fat and decreased insulin sensitivity in just four weeks. So if you want to drink OJ, at least do it with meals so that other foods can help slow your body’s digestion of sugar.

And these same fattening effects can be seen in the long run. Over a period of 4 years, one study found that increased consumption of fruit juice was associated with an increase of 0.08 lbs. It’s not a lot, but it does show how your body treats fruit juices differently from whole fruit, as those who increased their intake of whole fruit lost weight by -0.12 lbs per year.

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Results of a 2013 BMJ study of over 180,000 participants conducted over a period of 24 years found that drinking one serving of fruit juice every day was associated with a 21% increased risk of developing diabetes, while higher consumption of whole fruit was significantly associated with 23% inferior risk of type 2 diabetes.

Lead author Dr Qi Sun, Assistant Professor in the Department of Nutrition, Harvard School of Public Health, explained the reasoning: “Juicing processes lead to lower content of beneficial phytochemicals and fiber. food. Plus, juice liquids are absorbed faster and lead to more dramatic changes after eating in blood sugar and insulin levels than whole solid fruits. “

Is there a benefit to drinking too much orange juice ?! While it’s still not good to drink too much (more than one serving) at a time, if you drink OJ on a regular basis, you are helping yourself reach your recommended daily allowance of 1 to 2 cups of fruit, which is especially beneficial since 80% of the American population do not meet fruit recommendations. (One cup of 100% fruit juice is considered 1 cup / serving of the fruit group.)

In fact, the consumption of juice has actually been linked to a greater consumption of intact fruits and vegetables: an expert roundtable concluded that removing juice from the diet would in fact reduce the daily consumption of fruits and increase. the number of sugary drinks people consume, while another study found that drinking 100% fruit juice was 42% more likely to meet the recommended daily fruits and vegetables.

Even though fruit juices count towards your recommended daily allowance, the USDA 2020-2025 dietary guidelines still state that “at least half of the recommended amount of fruit should come from whole fruit rather than 100% juice. . When juices are consumed, they must be 100% juice (no added sugars). “

In a 2019 Neurology study, compared to less than one serving per month, daily consumption of orange juice was associated with a significantly lower likelihood of poor subjective cognitive function. The researchers speculated that the benefits of juice for the brain may come from the high content of antioxidants and bioactive substances (including vitamins, minerals and polyphenols) in some 100% of fruit juice. (Related: 13 Healthy Foods That Boost Your Memory, According To Nutritionists)

After drinking 2 cups of orange juice a day for a month, the blood pressure of overweight men was reduced in one American Journal of Clinical Nutrition study. Researchers believe that the benefits may be linked to hesperidin: the main polyphenol in orange juice which has an anti-inflammatory and anti-atherogenic role.

A cohort study found that participants who drank more than half a cup of OJ per day for more than 20 years had a lower incidence of hypertension – a precursor to cardiovascular disease. If you want to limit your intake of OJ, there are other ways to improve your heart health – simple ways to keep your heart healthy, according to doctors.