A glass of orange juice every day: What do the experts say?

In particular, vitamin C in orange juice helps strengthen the immune system, fight inflammation and protect cells from free radical damage. Potassium in orange juice helps regulate blood pressure and cardiovascular function. In addition, orange juice contains folate - a substance necessary for cell regeneration, especially important for pregnant women.

This is a nutritious drink that is easy to use every day, but is it good?

Experts warn that overusing orange juice also carries many risks, especially related to the amount of sugar and fiber, according to the health news site Verywell Health.

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Pure orange juice - nutritious but also high in sugar

An 8-ounce glass of orange juice contains about 20.8 grams of natural sugar and 112 calories. Although this is a natural sugar from fruit, the body processes it in the same way as refined sugar. Even natural sugar, if consumed in large amounts, still creates empty calories and raises blood sugar, explains nutritionist Dolores Woods, from the University of Texas School of Public Health (USA).

For comparison, a can of soda (340 ml) has about 39 grams of sugar, while the same amount of orange juice has 31 grams of natural sugar. Although less, orange juice still contributes to a rise in blood sugar.

However, expert Theresa Gentile, working in the US, said that orange juice is still better because it provides vitamin C, potassium and folate, important micronutrients for overall health.

Choose whole fruit instead of juice.

It is recommended that adults eat 1.5 to 2 cups of fruit per day, with at least half of that coming from whole fruit. An orange contains about 12 grams of sugar and 2.8 grams of fiber, while a glass of orange juice has 21 grams of sugar but only about 0.5 grams of fiber.

Fiber plays an important role in slowing digestion and stabilizing blood sugar, while juice — even with pulp — is hard to come by, according to Verywell Health.

Side effects if taken too much

Drinking orange juice every day can lead to increased blood sugar levels, uncontrolled weight, especially for people with diabetes, metabolic syndrome or hyperlipidemia.

Although orange juice contains plant compounds like flavonoids, which have antioxidant and anti-inflammatory properties, experts recommend consuming it in small amounts.

Orange juice is still beneficial, but it should be consumed occasionally, not every day, says Dolores Woods. Don't make it a habit. If possible, eat the whole orange to ensure you get plenty of fiber and keep your blood sugar stable.