Orange juice is a healthy and delicious drink. However, it’s rich in sugar. Juicing removes all fibre and leaves only carbohydrates. Additionally, more fruit is needed to make a glass of juice. With each glass of juice, you are consuming a greater quantity of fruit than when eating the whole fruit. The juice will have more fructose and may not be a good option for people with low glucose tolerance. But you don’t have to forgo it completely – there are ways to make it healthier.
Optimise orange juice intake to balance glucose
• Consider consuming whole oranges instead of fruit juice. To improve the fibre content in your juice, you can add pieces of orange or other fruits.
• Try having vegetable juice with a little bit of orange juice. The juice from vegetables like carrots, beets, and spinach contains more fibre and lesser carbohydrates. They provide satiety.
• Try to have a smaller portion of orange juice. Try using orange juice that is low in sugar and has added fibre. This will reduce the number of carbs.
• Combine Orange juice with foods rich in fats, proteins, and fibre. Consume whole fruits like pears and apples with them. Adding nuts like almonds and walnut will also help.
Orange juice, according to research, is linked with metabolic risk and weight gain due to its high level of sugar. However, it is rich in vitamin C, potassium, magnesium, and folate. It is also high in antioxidants. Hence, it is excellent for your health if consumed in moderation and with foods rich in fat, fibre, and protein.
