What happens to your blood sugar when you drink orange juice?

Many people believe that orange juice causes high blood sugar because it contains a lot of sugar and no fiber.

In fact, orange juice only causes a slight increase in blood sugar levels, especially in healthy people, according to Aviv Joshua, a nutritionist working in the US.

The effects of orange juice on blood sugar

Although orange juice contains carbohydrates, the natural sugars in orange juice do not spike blood sugar like refined sugars found in soda, according to the health site Verywell Health .

Orange juice does not cause large fluctuations in blood sugar levels, even when consumed pure and undiluted.

Photo: AI

In addition to vitamins and minerals, orange juice also contains flavonoids, a group of plant antioxidants, notably hesperidin, which has the ability to reduce blood sugar.

Therefore, orange juice does not cause large fluctuations in blood sugar levels, even when consumed pure and undiluted.

The glycemic index (GI) of orange juice is low, ranging from 43 to 49. This index reflects how quickly a food raises blood sugar levels. A score of 55 or less is considered low.

A fresh orange has a glycemic index of about 43, which is similar to orange juice. However, whole oranges also contain fiber, which helps slow the absorption of sugar into the blood.

Nutritional composition of orange juice

Orange juice is not only a rich source of vitamin C but also contains many antioxidants that are good for the immune system and skin.

In 100 grams of orange juice, the body receives about 47 calories of energy, 10 grams of carbohydrates, 0.81 grams of protein, 0.36 grams of fat and 30.5 milligrams of vitamin C.

However, due to its very low fiber content, orange juice should be combined with other fiber sources in the daily diet to ensure nutritional balance.

Should diabetics drink orange juice?

In trials, diabetics who ate fresh oranges or drank orange juice experienced a mild increase in blood sugar levels, with no significant difference.

Therefore, orange juice can be included in the diabetic menu in moderate doses and should be consumed with meals to slow down sugar absorption.

Diabetics should choose fresh oranges instead of orange juice to increase fiber intake. If you drink orange juice, you should limit it to about 150 ml per day.

Note that you should not drink orange juice on an empty stomach or use it as a substitute for water.

Source: https://thanhnien.vn/dieu-gi-xay-ra-voi-luong-duong-trong-mau-khi-ban-uong-nuoc-cam-18525072615292842.htm