A Bite-Size Read for Your Health and Waistline
I think it’s safe to say that growing up, most of us were told to drink orange juice. Cereal commercials would show a “balanced” morning meal with a bowl of cereal, some toast, and a glass of orange juice. Today, when we really look at it, that’s sugar, sugar, and more sugar. If we want to talk about building balanced plates, including something like orange juice deserves a closer look.
Check the label of your favorite brand and you’ll see what you’re actually getting. According to the USDA, 8 ounces of orange juice has 122 calories, 2 grams of protein, 0 grams of fat, 28 grams of carbs of which 20 grams are sugar and just 1 gram of fiber, 4.9 milligrams of sodium, 27 milligrams of calcium, and 83 milligrams of vitamin C. While it contains nutrients that can support bones and overall metabolic function, the juice itself delivers a lot of sugar with very little fiber. Compare that to eating a whole orange, which has 2 grams of fiber and 9 grams of sugar, and the difference is clear. Drinking orange juice is more likely to spike blood sugar and affect metabolic health, cardiovascular health, and energy levels throughout the day. Yikes.
We’ve all heard that orange juice is supposed to be important for vitamin C, and yes, it’s a nutrient with strong antioxidant properties. It supports the immune system, wound healing, gum health, and bone strength, and the potassium in orange juice may help with blood pressure and bone health. Here’s a key point though. If your juice is boasting vitamin C and calcium, those are added during processing. Like fortified flours, the nutrients are not naturally occurring. The processing removes some nutrients and manufacturers add them back in. The same thing happens with orange juice.
Studies do show that daily orange juice intake may have positive outcomes, and I always ask myself why. Is it the juice itself or the antioxidants, calcium, and other nutrients? Likely the nutrients. If better outcomes come from more antioxidants and calcium, it’s worth considering other ways to get those benefits without all the sugar. Less juice means less sugar and the same nutrients in more efficient forms.
There are better sources of vitamin C than orange juice or even oranges. A cup of red bell peppers has 118 milligrams and adds fiber, 1 green chili pepper has 109 milligrams, and those fiber levels help support digestion and metabolic balance. Calcium can be found in dark leafy greens like 1 cup of arugula at 125 milligrams, broccoli at 180 milligrams, or cooked spinach at 240 milligrams. For vitamin D, often highlighted on orange juice labels, rainbow trout, salmon, tuna, sardines, and mushrooms provide more. You can also supplement if needed.
I get it, you might still want orange juice. I love it as a non-alcoholic mimosa with club soda instead of champagne and less juice alone. You can even add a splash to homemade salad dressing for sweetness. Orange juice has been programmed into our minds as the quintessential morning drink, but I say just eat the orange and include other foods to balance your plate. Juice might not be the most effective way to get nutrients, but knowing how it fits into your choices means you can make an informed decision. For me, it’s not in my grocery cart