Study Reveals Health Advantages of 100% Orange Juice
by Ryan
Pure orange juice may offer surprising health benefits, according to a study from Toronto Metropolitan University. Researchers examined how drinking 100% orange juice affects appetite, food intake, and glycemic response compared to a sugar-sweetened beverage (SSB), known as “orange drink,” and water.
The study, supported by the Florida Department of Citrus, was published in the journal Nutrients and also explored emotional and sensory responses to the beverages.
In the experiment, thirty-six adults of normal weight were asked to drink either 100% orange juice, an orange drink, or water before their meals. Findings indicated that those who consumed 100% orange juice had lower food and energy intake compared to those who had the orange drink.
“A little bit of orange seems to go a long way,” remarked Nick Bellissimo, study co-author, in an interview with Fox News Digital. The research showed that the caloric compensation for 100% orange juice was 84%, significantly higher than the -25% observed for the orange drink. Caloric compensation refers to how individuals adjust their energy intake based on prior consumption.
Additionally, while no significant differences were found in average appetite among the beverages, blood glucose levels were notably lower after participants consumed 100% orange juice. The study noted, “Rest-of-day blood glucose concentrations were lower after 100% orange juice compared with the orange drink and water control.”
Bellissimo highlighted that, although many dietary guidelines advise reducing sugar intake from all sources, the findings suggest that 100% orange juice could be beneficial. “Orange juice is similar to a sugar-sweetened beverage in that it contains free sugars, but it also includes sucrose, vitamin C, and flavonoids,” he explained.
The presence of flavonoids in orange juice is hypothesized to slow down sugar digestion and absorption, thereby stabilizing blood glucose levels. “Thus, you are not seeing the same spike in blood glucose as you see with the SSB,” concluded Bellissimo.
Interestingly, the study found that the energy consumed from orange juice was effectively balanced out at the next meal, with participants reducing their lunch intake by an amount similar to the calories they obtained from the orange juice. Conversely, those who consumed the sugar-sweetened beverage (SSB) consumed more calories at lunch.
Nick Bellissimo confirmed that this modulation of energy intake and glycemic response continued throughout the day. “And participants consuming the orange juice actually consumed fewer calories, primarily by decreasing their carbohydrate intake,” he stated. “A little bit of orange seems to go a long way,” Bellissimo added.
Ilana Muhlstein, a registered dietitian and nutritionist not involved in the study, shared her insights with Fox News Digital, emphasizing the distinct impact of natural sugars versus added sugars. “The most important finding of the entire study is that the blood glucose concentrations were lower after 100% orange juice compared with an orange drink of the same calories, which shows that the body can recognize a difference between natural sugars and added sugars,” she explained.
Muhlstein consistently advocates for water consumption, especially before meals, and noted, “It’s important to note that drinking water has a meaningful impact on lowering blood sugar levels.”
For those opting to drink orange juice, Muhlstein recommends diluting it with water for better blood sugar results. “If someone wanted to drink orange juice, I would encourage them to stick with 100% orange juice, versus an ‘orange drink’ sweetened with sugar, and do their best to mix it with some water for a more positive blood sugar result.”
Dr. Rosa Walsh, scientific research director at the Florida Department of Citrus, also commented, “Although additional research is needed to further explore these results, we are encouraged by these findings.”
She highlighted the nutritional benefits of 100% orange juice, stating, “It helps to reinforce the importance of choosing 100% fruit juice with no added sugar over sugar-sweetened beverages and shows the positive impact that incorporating a glass of 100% orange juice into your daily diet may have on your overall health and wellness.
An 8-ounce glass of 100% orange juice contains no added sugar and provides 100% of the recommended daily value of vitamin C, and includes other essential vitamins and minerals.”
