Once seen as the ultimate healthy breakfast beverage, orange juice is now under the scanner for its high sugar content—even when the sugar is naturally occurring.
The US Food and Drug Administration (FDA) recently proposed lowering the minimum required sugar content in orange juice from 18 grams to 17 grams per 240 ml glass. This move follows the natural drop in sweetness of oranges caused by citrus greening, a disease that has severely affected orange crops, especially in Florida.
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While the FDA’s proposal is meant to support orange juice manufacturers who are dealing with changing fruit quality, health experts warn that even a small change in sugar standards doesn’t solve the bigger issue: most people are still drinking too much sugar, especially in liquid form.
“Even though juice is made from fruit, once you remove the fibre, it behaves a lot like soda in your bloodstream,” explains Julia Zumpano, a registered dietitian at the Cleveland Clinic. Fibre slows down sugar absorption in the body, but without it, juices can lead to quick blood sugar spikes, increasing the risk of type 2 diabetes, heart disease, and weight gain.
Most commercial orange juice brands on the market contain far more sugar than what’s being proposed. A typical glass of:
Florida’s Natural or Minute Maid contains around 24 grams of sugar
Simply Orange has about 23 grams
Tropicana clocks in at 22 grams
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Some "light" versions, like Tropicana Light or Simply Light, offer significantly less sugar (around 10–11g), but they often use water or added flavorings to dilute the juice.
So, what’s the healthier alternative? Whole fruits. A medium orange has about 12 grams of sugar along with fiber, vitamin C, and antioxidants. When eaten whole, fruit offers better satiety and a slower release of sugar—without the sugar rush or crash.
Nutritionists recommend limiting juice intake to no more than 4–6 ounces a day, and choosing 100% juice without any added sugars or concentrates. For a genuinely healthy start to your day, skipping the juice and reaching for the whole fruit might be your best bet.
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.
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