Is It Healthy To Drink Orange Juice Every Day?

When considering healthy beverages, orange juice often tops the list. Rich in vitamin C, it’s known for its immune-boosting properties. However, if you’re reaching for that glass every day, you might wonder: Is drinking orange juice daily really healthy?

To get the facts, we consulted registered dietitian nutritionist Lauren Manaker, who provides some insightful details about the advantages and disadvantages of consuming this popular drink regularly.

The Health Benefits Of Orange Juice

Orange juice is often hailed as a powerhouse for immune health, primarily due to its high vitamin C content. According to Manaker, “Orange juice is the darling of the immune health-supporting drinks, thanks to the vitamin C it provides.” Yet, the benefits don’t stop there.

Orange juice contains more than just vitamin C.It also has folate and thiamin. Some brands add extra vitamin D and calcium to help keep your bones strong.

Additionally, since many Americans have a hard time eating enough fruits and vegetables every day, orange juice can be a convenient way to get more of these important nutrients.“OJ can help bridge the gap in an accessible and versatile way,” Manaker notes, making it a potentially beneficial addition to your diet if you’re not getting enough fruits and vegetables.

The Health Risks of Orange Juice

While orange juice does offer health benefits, it’s important to consider its drawbacks as well. One significant concern is its sugar content. An average 8-ounce serving of orange juice contains about 26 grams of carbohydrates, including 20 grams of sugar.

Even though these sugars come from nature, eating too much can make you take in more calories and possibly gain weight. Manaker explains that even sugars found naturally in foods can raise your blood sugar levels, especially if you eat them alone.

Additionally, juicing strips oranges of their fiber, resulting in a beverage that lacks essential nutrients like protein and fat.

These nutrients are crucial because they help slow sugar absorption and prevent blood sugar spikes. This is particularly important for individuals with conditions like diabetes or PCOS, who may experience elevated blood sugar when drinking orange juice alone.

For those managing acid reflux or gastritis, the acidity of orange juice can exacerbate symptoms. Manaker advises that individuals in these categories might find it beneficial to consume orange juice alongside a meal that includes fiber, protein and healthy fats, assuming their healthcare provider approves.

Cooked vs. Raw Orange Juice

Another thing to think about is the kind of orange juice you pick. Fresh unpasteurized juice tastes better, but there’s a higher chance of it being contaminated with bacteria. On the other hand, pasteurized orange juice is treated with heat to kill bacteria, but it may lose some nutrients and flavor.

Pasteurized orange juice lasts longer, so it’s safer if you won’t drink it right away. If you choose unpasteurized juice, drink it soon after making it. Manaker suggests washing the outside of the orange before juicing to remove any bacteria.

So, Is It Healthy To Drink Orange Juice Every Day?

The answer to this question largely depends on individual factors, such as your overall diet and health history. Manaker states, “If a person is relatively healthy and they are not eating enough servings of fruit every day (as most Americans are not), then a glass of OJ every day may be a good idea.”

However, she emphasizes the importance of being mindful of serving sizes. Drinking orange juice can indeed be a healthy addition to your diet, but moderation is key. Balancing your juice consumption with whole fruits and a variety of other nutritious foods is crucial for maintaining overall health.

Conclusion

In summary, orange juice can offer a range of health benefits, particularly for those who struggle to meet their daily fruit intake.

However, it’s essential to be aware of the sugar content, potential health risks, and the type of juice you choose. In the end, drinking orange juice daily can be good for you, especially if you don’t have too much and eat a balanced diet. It’s a good idea to talk to a doctor or nutritionist for advice that fits your needs.