What happens to your blood sugar when you drink orange juice?

In fact, orange juice only causes a slight increase in blood sugar levels, especially in healthy people, according to Aviv Joshua, a nutritionist working in the US.

The effect of orange juice on blood sugar

Although orange juice contains carbohydrates, the natural sugars in orange juice do not spike blood sugar like the refined sugars found in soda, according to Verywell Health.

Photo: AI

In addition to vitamins and minerals, orange juice also contains flavonoids, a group of plant antioxidants, notably hesperidin, which has the ability to reduce blood sugar.

Therefore, orange juice does not cause large fluctuations in blood sugar levels, even when consumed pure and undiluted.

The glycemic index (GI) of orange juice is low, ranging from 43 to 49. This index reflects how quickly a food raises blood sugar levels. A score of 55 or less is considered low.

Whole oranges have a glycemic index of about 43, which is about the same as orange juice. However, whole oranges also contain fiber, which helps slow the absorption of sugar into the blood.

Nutritional composition of orange juice

Orange juice is not only a rich source of vitamin C but also contains many antioxidants that are good for the immune system and skin.

In 100 grams of orange juice, the body receives about 47 calories of energy, 10 grams of carbohydrates, 0.81 grams of protein, 0.36 grams of fat and 30.5 milligrams of vitamin C.

However, due to its very low fiber content, orange juice should be combined with other sources of fiber in the daily diet to ensure nutritional balance.

Should diabetics drink orange juice?

In trials, diabetics after eating fresh oranges or drinking orange juice both recorded a slight increase in blood sugar levels with no significant difference.

Therefore, orange juice can be included in the diabetic menu in moderate doses and should be consumed with meals to slow down the absorption of sugar.

Diabetics should choose fresh oranges instead of orange juice to increase their fiber intake. If you drink orange juice, you should limit it to about 150 ml per day.

Note that you should not drink orange juice on an empty stomach or use it as a substitute for water.