Is it healthy to add sugar in fresh orange juice? Here’s why the citrusy drink can still be good for you

Health benefits of orange juice: Studies show that drinking 500 ml of orange juice can help lower blood sugar levels, improve insulin, and reduce bad cholesterol, thus supporting heart health (Image: Pexels)

• Orange juice benefits heart, brain, and immunity despite high sugar content
• Whole citrus fruits provide more fiber and slower sugar absorption than juice
• Orange juice is rich in antioxidants and vitamin C, boosting overall health

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Who doesn’t love orange juice? The refreshing, citrusy drink was once known for being both healthy and delicious, until experts warned that it is nothing but a sugar bomb that causes blood sugar spikes, potentially leading to insulin resistance, an increased risk of diabetes, heart issues, and obesity.

However, this notion is fast changing, with recent research suggesting that despite its high sugar content, drinking a glass of orange juice can still be beneficial for health.

Large studies show that those who consume whole citrus fruits, at least two to three, are less likely to develop the risk of heart disease or stroke. However, these studies focus on eating whole fruits and not drinking the juice. Eating whole fruits has a different impact on the body than juice. Whole fruits take longer to chew and swallow. But the juice can be taken in just a few seconds.

Also read | Diet tips: 9 reasons why eating too much fruit may not be as healthy as you think

It is undeniable that whole fruit is high in fibre, which slows the absorption of sugar into the bloodstream, unlike orange juice, which is stripped of most of its fibre and causes a quick blood sugar spike. However, experts clarify that freshly squeezed orange juice is still rich in nutrients like vitamin C.

Health benefits of orange juice

Improved heart health

Studies show that drinking 500 ml of orange juice can help lower blood sugar levels, improve insulin, and reduce bad cholesterol, thus supporting heart health. Another study found that it can lower blood pressure in overweight and obese adults. Additionally, it can also raise good cholesterol, making it fit for consumption.

Better brain function

In a study, people who drank orange juice felt more alert and performed better on thinking tests than those who consumed a sugary drink. While those who drank the sugar drink felt more tired during the day, those who drank orange juice were much more focused. This implies that a glass of orange juice is better for your brain health.

Another study found that older adults who drank orange juice had better brain function than those who took orange-flavoured drinks with almost the same amount of sugar and calories.

Also read | Make your own diet plan: 10 health benefits of including fruits and vegetables in your daily diet

Rich in antioxidants

Orange juice is rich in antioxidants that prevent oxidative damage and protect the cells in our body. Antioxidants help prevent the development of chronic diseases, such as cancer, diabetes, and heart disease. They improve overall health as well. Orange juice contains antioxidants, such as flavonoids, carotenoids, and ascorbic acid. Studies suggest that drinking orange juice increases antioxidant levels in the body.

Strengthens immunity

Orange juice contains a high level of vitamin C, a powerful antioxidant that boosts immunity, protecting you from common cold and flu. It is also excellent for skin, as it increases collagen, making the skin look younger and firmer.

FAQs on Health Benefits of Orange Juice

1. What are the heart health benefits of orange juice?

Drinking 500 ml of orange juice can help lower blood sugar levels, improve insulin sensitivity, and reduce bad cholesterol. It also lowers blood pressure in overweight adults and raises good cholesterol, promoting heart health.

2. How does orange juice affect brain function?

Studies show that people who drink orange juice feel more alert and perform better on cognitive tests compared to those consuming sugary drinks. It is particularly beneficial for older adults, enhancing brain function.

3. What antioxidants are present in orange juice?

Orange juice is rich in antioxidants like flavonoids, carotenoids, and ascorbic acid. These antioxidants prevent oxidative damage, protecting cells and reducing the risk of chronic diseases such as cancer, diabetes, and heart disease.

4. How does orange juice boost immunity?

Orange juice contains a high level of vitamin C, a powerful antioxidant that boosts immunity, protecting against common cold and flu. It also promotes skin health by increasing collagen production, making the skin look younger and firmer.

5. Is orange juice a better option than whole fruits?

While whole fruits are high in fibre and slow down sugar absorption, freshly squeezed orange juice still provides essential nutrients like vitamin C. Despite its lower fibre content, moderate consumption of orange juice can be beneficial for health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.