Orange juice is a popular beverage enjoyed by many as part of a nutritious breakfast. It’s known for being an excellent source of vitamin C. However, some people avoid orange juice because of its sugar content. This article examines whether the natural sugars found in orange juice are bad for your health.
Natural Sugars in Orange Juice
There are three main naturally occurring sugars found in orange juice:
Glucose and fructose are simple sugars. Sucrose, also known as table sugar, is a disaccharide made up of one glucose and one fructose molecule bonded together.
During juicing, the sucrose in oranges is broken down into free glucose and fructose molecules. This is why orange juice has a sweet taste.
The total sugar content of orange juice is:
|Sugar||Amount per 8 oz (240 ml) serving|
|Total sugars||19.3 grams|
As you can see, all the naturally occurring sucrose is broken down into glucose and fructose during juicing. A 240 ml glass of orange juice contains about 19.3 grams of total sugars.
How Different Sugars Affect Your Health
Glucose, fructose and sucrose all provide 4 calories per gram. But despite having the same calorie content, these sugars differ in the ways they are metabolized and utilized in the body:
- Glucose – Metabolized by every cell in the body. Used as the body’s main source of energy.
- Fructose – Metabolized only by the liver. Provides energy for cells, but excess is converted into fat.
- Sucrose – Broken down into glucose and fructose during digestion before being absorbed.
This means that eating too much added sugar from sucrose (table sugar) can spike blood glucose levels. Excess fructose consumption is associated with increased visceral fat, fatty liver and insulin resistance.
However, the fructose and glucose in orange juice come packed with beneficial antioxidants, vitamins and minerals. This changes how they affect the body compared to isolated fructose and glucose added to processed foods.
Ripeness Impacts Sugar Content
The ripeness of oranges used to make juice can alter its sugar content. As oranges ripen on the tree, sucrose is converted into glucose and fructose:
- Unripe oranges contain more sucrose.
- Ripe oranges contain more glucose and fructose.
This means that orange juice made from riper oranges tends to be sweeter due to its higher fructose content. Juice made from unripe oranges has a higher proportion of sucrose, which does not taste as sweet.
So drinking orange juice made from very ripe oranges means you’ll get more fructose. This is worth keeping in mind if you’re concerned about your fructose intake.
Pulp Provides Benefits
Oranges are a whole food packed with beneficial fiber, antioxidants and plant compounds. Some of these beneficial components are found in the juicy pulp.
Orange juice with pulp contains more fiber and beneficial plant compounds than juice with no pulp. Therefore, it may be healthier to choose orange juice with pulp:
|Nutrient||Orange Juice with Pulp||Orange Juice No Pulp|
|Fiber||0.5 grams||0 grams|
Carotenoids are antioxidant plant pigments that reduce inflammation and oxidative damage. Consuming orange juice with pulp provides more carotenoids like beta carotene.
Drawbacks of Liquid Calories
Although orange juice contains some fiber, it’s not nearly as filling as whole oranges. That’s because juicing removes the membranes and pulp that add bulk:
- 1 whole medium orange contains about 62 calories
- 1 glass (240 ml) orange juice has 112 calories
It’s also easier to drink a lot of calories from juice than eating whole fruit. This increased calorie intake from liquid “empty” calories can lead to weight gain over time.
For this reason, the American Academy of Pediatrics recommends that children under 1 year old should not be given juice, and those 1–6 years old should have less than 4–6 ounces (118–177 ml) per day.
Risks of Too Much Fructose
While orange juice naturally contains fructose, it provides antioxidants and other beneficial nutrients.
However, consuming excess added fructose from high fructose sweeteners like high fructose corn syrup has been linked to:
- Weight gain
- Increased belly fat
- Insulin resistance
- Increased risk of fatty liver disease
- Type 2 diabetes
Studies show that excess fructose intake from added sweeteners is worse for metabolic health than excess glucose. But this does not apply to the fructose in natural fruit juices.
Moderate fruit juice intake as part of a healthy diet is unlikely to cause harm. Yet it’s wise to limit your consumption of fruit juices high in sugar and calories to no more than one small glass a day.
Should Diabetics Drink Orange Juice?
Orange juice can affect blood sugar levels due to its high carbohydrate content:
- One 240 ml glass provides 21 grams of carbs.
- Almost all the carbs come from natural sugars.
Despite its sugars, orange juice has a moderate glycemic index (GI) of around 50. This means its sugars are absorbed more slowly than refined carbs.
But people with diabetes need to be cautious with fruit juice and monitor their blood sugar response:
- Drink small portions of no more than 4 ounces (120 ml).
- Have juice alongside foods that contain fiber and protein.
- Avoid large amounts that spike blood sugar levels.
Orange juice is not suitable for people following low carb or ketogenic diets due to its high sugar content.
Alternatives With Less Sugar
If you want to reduce your sugar intake, there are some alternatives to orange juice with less sugar:
- Dilute your juice – Mix equal parts water and orange juice to cut the sugar content in half.
- Eat whole oranges – You’ll get fiber that helps control blood sugar.
- Drink smoothies – Blend whole oranges with milk or yogurt for a low-sugar option.
Other lower sugar alternatives include:
- Apple juice – 10 grams of sugar per 240 ml
- Grapefruit juice – 11 grams of sugar per 240 ml
- Tomato juice – 5 grams of sugar per 240 ml
The Bottom Line
Orange juice contains natural sugars like fructose and glucose. Although excess fructose from added sweeteners has been linked to health problems, moderate amounts from fruit juice are unlikely to cause harm.
Enjoying small portions of orange juice as part of a healthy diet can provide benefits from vitamins, antioxidants and nutrients. But limit your intake to a small glass per day.
Choosing low-sugar alternatives or eating whole fruit instead of drinking juice are some of the best ways to reduce your sugar intake.