What if I drink orange juice every day?
Orange juice is a breakfast staple for many people. Its tangy sweetness helps wake you up in the morning and its hit of vitamin C provides some nutrition. But what happens if you drink orange juice every single day? Is it healthy to make orange juice an everyday habit, or could overdoing it on OJ have some downsides?
Nutritional Profile of Orange Juice
First, let’s look at what’s actually in orange juice. An 8 ounce glass of fresh-squeezed orange juice contains:
- 112 calories
- 25 grams carbohydrates
- 21 grams sugar
- 2 grams protein
- 450 mg potassium
- 124% Daily Value for vitamin C
- 2% DV for calcium
- 2% DV for iron
Store-bought orange juice may have slightly different nutrition depending on whether it’s from concentrate. But in general, OJ is high in carbs and sugar due to its natural fruit sugars. It’s also high in vitamin C and provides a dose of potassium.
Benefits of Drinking Orange Juice
Here are some of the top benefits you can get from drinking orange juice:
High in Vitamin C
One of the best known benefits of orange juice is its high amount of vitamin C. Just one cup contains over 100% of your daily needs for this antioxidant nutrient. Vitamin C plays important roles in immune health, collagen production, iron absorption, and protecting cells from damage.
Source of Potassium
Orange juice contains good amounts of potassium, a mineral and electrolyte that’s important for blood pressure, fluid balance, nerve transmission, and muscle function. Potassium may also help reduce the risk of kidney stones and bone loss as you age.
Counters Inflammation
Chronic inflammation is linked to many diseases. Antioxidants in orange juice like vitamin C, flavonoids, carotenoids, and hesperidin may help combat inflammation and oxidative stress in the body.
May Support Heart Health
Some research shows that drinking orange juice could support good heart health. Compounds in oranges may help improve cholesterol levels, lower blood pressure, and improve blood vessel function. But more studies are needed on this specific benefit.
Downsides of Too Much Orange Juice
Despite the benefits, drinking large amounts of orange juice every day could potential have some downsides as well:
High in Sugar
Even though it’s natural, orange juice is high in sugar. A cup contains 21 grams – more than a can of soda. Consuming excess added or natural sugars can contribute to weight gain and increase the risk of type 2 diabetes.
Effect on Blood Sugar
The sugar in orange juice is sucrose and fructose, which can spike blood sugar quickly. This may not be ideal for people with diabetes or pre-diabetes who need to control their blood sugar levels.
Can Erode Tooth Enamel
Orange juice is acidic, with a pH around 3-4. Acidic drinks can promote loss of enamel on teeth. Swishing with water after drinking OJ and practicing good dental hygiene can help offset any effects.
May Interact with Medications
Orange juice is high in vitamin C, which can enhance iron absorption. People taking iron supplements or blood thinners like warfarin should avoid drinking large amounts of orange juice because of increased risk of iron toxicity and bleeding.
Nutrition Comparison of Orange Juice vs. Whole Oranges
How does orange juice stack up nutritionally compared to eating whole oranges? Here’s a nutrition facts comparison:
| Nutrient | 1 cup Orange Juice | 1 Medium Orange |
|---|---|---|
| Calories | 112 | 62 |
| Carbs | 25g | 15g |
| Sugar | 21g | 12g |
| Fiber | 0g | 3g |
| Protein | 2g | 1g |
| Potassium | 450mg | 237mg |
| Vitamin C | 124% DV | 113% DV |
Orange juice contains more calories, carbohydrates, and sugar compared to eating a whole orange. It also lacks the filling fiber of a whole orange. So whole fruit is generally a healthier choice.
Should You Drink Orange Juice Every Day?
Based on the nutrition profile and potential pros and cons, here are some tips on including orange juice in your daily diet:
- Drink orange juice in moderation – 4 to 8 ounces daily is a good amount for most healthy adults.
- Limit other high sugar foods and beverages on days you consume orange juice to help control excess sugar intake.
- Brush teeth after drinking orange juice to prevent erosion of tooth enamel.
- Drink orange juice alongside iron-rich foods instead of iron supplements to avoid interactions.
- Consume pulp-containing or freshly squeezed orange juice to get the most nutrition and fiber.
- Pair orange juice with protein and healthy fats like eggs or avocado to blunt blood sugar spikes.
- If you have diabetes, drink orange juice only occasionally and monitor your blood sugar levels when you do.
The Bottom Line
Drinking a moderate amount of orange juice can fit into a healthy diet and provides vitamin C, potassium, and plant compounds. But consuming too much on a regular basis may lead to excess sugar and calorie intake. For the best nutrition, eat whole oranges or opt for small portions of fresh orange juice balanced with other whole foods.
