What is unhealthy about orange juice?
Orange juice has long been touted as a healthy start to the day. With its bright color and fresh citrus flavor, a glass of OJ seems like a refreshing source of vitamin C. But in recent years, concerns have been raised about some aspects of store-bought orange juice that may not be as healthy as they seem.
Sugar Content
One of the biggest issues with orange juice is its high sugar content. An 8 ounce glass of orange juice typically contains around 21 grams of sugar. To put that into perspective:
| Beverage | Sugar per 8 oz Serving |
|---|---|
| Orange juice | 21 grams |
| Cola | 27 grams |
| Apple juice | 24 grams |
| Cranberry juice cocktail | 33 grams |
As you can see, the sugar content of orange juice is comparable to that of soda and other sweetened beverages. Consuming too much sugar from any source can lead to weight gain, increased blood sugar and insulin levels, and an increased risk for diabetes and heart disease when consumed in excess.
Lack of Fiber
Another downside of orange juice compared to whole oranges is that it contains very little fiber. A medium orange contains about 3 grams of fiber, whereas an 8 ounce glass of orange juice has virtually none. Fiber helps slow the absorption of sugar into the bloodstream, leading to more stable energy levels. It also promotes fullness and a healthy digestive system.
When you drink orange juice, you miss out on those benefits of the whole fruit. The juicing process strips away the pulp and fiber, leaving just the sugary juice behind. Eating whole oranges and other fiber-rich produce is a healthier choice.
Loss of Beneficial Compounds
Some research suggests that fresh-squeezed and commercially produced orange juice may lose beneficial compounds like flavonoids and vitamin C over time. One study found that within 4 weeks, bottled orange juice lost up to 98% of flavonoids like naringenin and hesperidin. These plant compounds have antioxidant and anti-inflammatory effects.
Another study showed commercial orange juice can lose up to 22% of its vitamin C content within 12 weeks of processing. Exposure to air, light, and heat can degrade these nutrients in orange juice over time.
Overconsumption
It’s easy to over-consume orange juice since it comes in liquid form. Your brain doesn’t register the calories and sugar in liquids in the same way as it does for solid foods. This can lead to unintentionally drinking more calories than you realize.
Having a glass or two of orange juice per day is unlikely to cause harm. But drinking large amounts on a regular basis may end up spiking your blood sugar and excess calorie intake without making you feel full. Moderation is key when it comes to fruit juices.
Low in Other Nutrients
While orange juice does contain vitamin C and potassium, it’s relatively low in other nutrients compared to whole oranges and other solid fruits and vegetables. Here’s a comparison of the nutrients in 8 ounces of orange juice versus one medium orange (154 grams):
| Nutrient | 8 oz Orange Juice | Medium Orange |
|---|---|---|
| Calories | 112 | 62 |
| Carbs | 25 g | 15 g |
| Sugar | 20 g | 12 g |
| Fiber | 0.5 g | 3 g |
| Protein | 1.7 g | 1.2 g |
| Vitamin C | 124 mg | 70 mg |
| Folate | 30 mcg | 40 mcg |
| Potassium | 496 mg | 237 mg |
As this comparison shows, orange juice has more calories and sugar but less fiber, folate, and other micronutrients than whole oranges. You get a more concentrated dose of vitamin C but miss out on some other benefits.
Possible Pesticide Residue
Some orange juice brands may contain small amounts of pesticide residue. Oranges tend to be heavily treated with pesticides, and residue can make its way into processed orange juice. One study found residues of the fungicide carbendazim and insecticide diazinon in some orange juice samples.
However, the levels of pesticide residue in orange juice are generally well below EPA tolerance limits. Still, it may be worth opting for organic brands or freshly squeezed juice to minimize exposure.
Health Claims are Misleading
Orange juice brands often claim their products support immunity due to the vitamin C content. And some brands are even “fortified” with extra vitamins and minerals like calcium, vitamin D, and zinc.
However, the bioavailability of added nutrients may be poor, and they aren’t always necessary if your diet already contains adequate nutrition. Labels can exaggerate potential benefits to make the juice seem healthier than it really is.
Acidic Effect on Teeth
The citric acid naturally present in orange juice can erode tooth enamel over time, especially if consumed frequently. Acidic drinks like citrus juices have been associated with an increased risk of cavities when consumed excessively.
One study found that consuming orange juice daily led to a significant loss of tooth enamel hardness over the course of just two weeks. This suggests it’s better to consume orange juice in moderation as part of a balanced diet, rather than drinking large amounts every day.
May Contain Mold
Standing orange juice, such as concentrate or cartons kept at room temperature, may start to accumulate mold such as penicillin spores. This typically wouldn’t happen until the juice is opened and left for some time. But it means storing orange juice properly and consuming quickly is ideal.
May Not Be Fresh
Even refrigerated orange juice can lose some freshness and flavor within a couple weeks after processing. For the freshest, best taste, try juicing oranges at home. Store-bought orange juice is also subjected to pasteurization and oxygen removal processes that can degrade the flavor.
Contains Added Flavors
Some orange juice varieties contain added natural flavors or essences, such as orange or tangerine oils. This compensates for the loss of fresh orange flavor during processing. Check the ingredients list to see if your juice contains flavor additions.
Often Has Added Sugars
Along with natural sugars, some orange juice brands also contain added sugars like high fructose corn syrup or cane sugar. This boosts the sweetness but adds empty calories without any nutritional benefit.
Check the sugar content on labels and avoid juice with multiple different sweeteners high on the ingredients list. Higher sugar content means the juice isn’t as natural or healthy.
May Cause Heartburn
The high acid content in orange juice can provoke heartburn or acid reflux symptoms in some people. Lying down after drinking a glass of orange juice can lead to particularly bad reflux.
If you experience frequent heartburn after drinking orange juice, limit your portions or consider lower-acid alternatives. Diluting juice with water may also help minimize acidity issues.
Potential Citrus Allergies
Some people have food allergies to citrus fruits like oranges. Symptoms may include itching, hives, swelling, abdominal pain, diarrhea, nausea, or vomiting after consuming oranges or orange juice.
Those with known citrus allergies should avoid orange juice altogether and drink non-citrus juices or other beverages instead.
May Interact With Medications
The acids present in orange juice can impact the absorption and efficacy of some medications if consumed together. In particular, drinking orange juice can reduce the effectiveness of antibiotics and thyroid drugs.
To prevent negative interactions, speak with your doctor about any medication restrictions regarding orange juice or other citrus products.
High Glycemic Index
Orange juice scores around 50 on the glycemic index, which measures how quickly foods raise blood sugar levels. That’s considered a high GI. For comparison:
| Beverage | Glycemic Index |
|---|---|
| Orange juice | 50 |
| Apple juice | 44 |
| Cranberry juice | 40 |
| Grapefruit juice | 48 |
A high GI means orange juice can cause sharper spikes and crashes in blood sugar compared to whole fruit or lower GI foods. This makes it less ideal for diabetes management.
Contains Carrageenan
Some orange juice brands contain carrageenan as a stabilizing additive. This ingredient is extracted from seaweed and helps prevent separation of ingredients. However, there are concerns that carrageenan may cause gastrointestinal inflammation and should be avoided.
If you want to avoid additives like carrageenan, check labels carefully and stick to pure juices without it.
Risk From Concentrate
Frozen orange juice concentrate requires reconstitution with water before drinking. But there have been cases of foodborne illness caused by failure to properly reconstitute concentrate.
Drinking concentrated orange juice without sufficient dilution can potentially lead to nausea, vomiting, abdominal cramps, and other symptoms. Always mix concentrate thoroughly according to instructions.
May Contain Mycotoxins
Mycotoxins are toxic substances produced by mold that can grow on citrus fruits under certain storage conditions, especially in humid climates. Patulin is one mycotoxin that has been found in molded oranges or orange juice at potentially unsafe levels in some cases.
Properly monitoring orange crops and discarding moldy fruits helps minimize this risk. But it’s another reason consuming fresh juice quickly is advised.
Frequent Urination
Drinking lots of fluid in general can lead to more bathroom visits. But orange juice in particular has a diuretic effect that may send you running to the toilet more urgently and frequently due to its liquid content and acids.
This can be disruptive if you drink orange juice before long meetings, car rides, or other situations where bathroom access may be limited.
Tooth Enamel Erosion
We covered earlier that the acidity of orange juice can gradually degrade tooth enamel over time and increase cavity risk. But tooth erosion from orange juice can happen after even just one serving.
One study had participants rinse with orange juice for just 60 seconds. This was enough to immediately reduce enamel hardness by 84%. The effect worsened with longer exposure. So it’s best to avoid swishing juice around your mouth.
May Cause GERD
Frequent heartburn after drinking orange juice may be a sign of gastroesophageal reflux disease (GERD). The acidity can aggravate symptoms of GERD, which causes stomach acid to back up into the esophagus.
For those with reflux issues, it’s best to avoid large amounts of orange juice as well as other acidic drinks. Small diluted amounts may be tolerated better.
Conclusion
Orange juice retains some vitamin C and potassium from oranges but lacks fiber and other nutrients found in the whole fruit. The juicing process also strips away beneficial plant compounds. While orange juice is fine in moderation as part of a healthy diet, relying on it too much could lead to excess sugar, calories, and acidity issues. Drinking freshly squeezed juice and enjoying whole oranges are likely healthier choices.