An 8 oz glass of orange juice has about 21 grams of sugar, which is too much for many people. It’s healthier to eat whole oranges to get the recommended daily intake of vitamin C.
Is sugar bad for health?
Too much sugar 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?
As a rule of thumb, we shouldn’t consume more than 25 grams of added sugar a day. This is extremely difficult to meet, though. Especially, if you regularly consume sodas, sweets, and processed products.[2,3]
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, too much 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 drink high doses of fruit juices, due to their high sugar content.
Orange juice is high in sugar
Orange juice is high in sugar. It contains about 8.4 grams of sugar per 100g. A glass of orange juice has between 21 and 31 grams of sugar:
- 8 fl oz has 21 grams
- 10 fl oz has 26 grams
- 12 fl oz has 31 grams
Hence, even a glass of freshly squeezed orange juice contains too much sugar. Commercial orange juice may contain a higher sugar content.
So, if you like drinking orange juice, at least drink up to an 8 oz glass a day.
Furthermore, an 8 oz glass of freshly squeezed orange juice has approximately 110 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.
Why should I drink an 8 oz glass of orange juice per day?
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 recommended daily intake of vitamin C!
But, we can get the recommended daily intake of vitamin C from other foods high in vitamin C. Many fruits and vegetables are great natural sources of vitamin C.
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. High doses of vitamin C from supplements are considered pretty safe. But, you probably won’t benefit from taking doses greater than 1,000 mg a day.
How much sugar in an orange?
As a rule of thumb, consuming whole fruits is healthier than drinking fruit juices. Whole fruits also contain fiber. Fiber supports weight loss. It 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 28 grams of fiber per 2,000 calories. Failing to meet the recommended daily intake significantly increases the risk of obesity!
Oranges are excellent dietary sources of fiber.