A glass of orange juice has about 26g sugars and 140 calories! You better prefer whole oranges, though. Oranges contain only 9g sugars per 100g, while they’re pretty high in dietary fiber!
Is sugar bad for health?
Excessive sugar intake may cause serious health issues. It has been linked to obesity, type 2 diabetes, metabolic syndrome, inflammatory diseases, and cardiovascular disease. Furthermore, excess sugar consumption may lead to fat accumulation in the liver, decreased insulin sensitivity, and increased uric acid and cholesterol levels.
How much sugar can we eat a day?
Moreover, cutting down sugar is pretty difficult because sugar interferes with the reward system of the brain, affecting eating behavior. So, sugar causes overeating. Also, excessive sugar causes weight gain because it prevents leptin production. This hormone helps regulate energy balance by inhibiting hunger.
Certainly, consuming reasonable amounts of fruits or even fruit juices isn’t bad for our health. But, we shouldn’t consume too much fruit juices, due to their particularly high sugar content.
What’s the sugar content of orange juice?
All fruit juices are high in sugars. Orange juice is no exception. It contains about 8.4g of sugars per 100g, or 26g of sugars per an 10 oz glass.
Actually, most calories of orange juice come from sugars. A glass of freshly squeezed orange juice has approximately 140 calories. Thus, we should drink it in moderation if we want to lose weight. As orange juice consists mainly of sugars, the best time to drink it is in the morning or before/after exercise.
Certainly, orange juice has many health benefits. Above all, it’s pretty high in vitamin C. Just a glass of orange juice provides approximately 170% of the required daily intake of vitamin C!
But, as orange juice is high in sugars and calories, you better drink it in moderation. You could get the recommended daily intake of vitamin C from other foods high in vitamin C, such as broccoli, cauliflower, peppers, and of course whole oranges!
Moreover, you could take vitamin C supplements, if you want to really boost your daily vitamin C intake. You’ll find a wide variety of vitamin C supplements on iHerb. Use our affiliate link to get a $5 discount (new customers), or a 5% discount (existing iHerb customers) on your order.
High doses of vitamin C from supplements are considered pretty safe. But, you probably won’t benefit from doses greater than 1,000 mg a day.
How much sugar in an orange?
As a rule of thumb, consuming whole fruits is a much better option than fruit juices. Fruits contain dietary fiber as well. Fiber provides satiating effects and helps lose weight. First, it’s slowly digested. Additionally, fiber expands in the stomach, keeping us full for a long time.
Fruits, vegetables, beans, and whole-grain are the best dietary sources of fiber.
We should consume at least 28g of fiber per 2,000 calories. Failing to meet the daily recommended intake significantly increases the risk of obesity!
Oranges contain 12g carbs per 100g. 2.4g are fiber, and 9.35g are sugars. A large orange contains 3.7g fiber, or 13% of the daily required dose, and only 14.4g sugars!