A glass of orange juice at breakfast supports weight loss. It’s low in calories, hydrates the body, burns fat, and protects from chronic inflammation, which is a common cause of obesity! Drinking too much can make you fat, though, as it’s high in sugars.
Can a glass of orange juice make you gain weight?
An 8 oz glass of orange juice has about 110 calories. Hence, a glass of orange juice won’t make you fat.
On the other hand, commercial juices may have more calories. So, people who follow a sedentary life and drink more than two glasses of orange juice a day could gain weight.
In any case, a glass of orange juice won’t keep you full for a long time, as it’s poor in fiber. Fiber supports weight loss, though. Fiber expands in the stomach and slows digestion. It controls appetite and prevents cravings for fattening foods.
On the other hand, whole oranges have a decent amount of fiber.
Sugar in a glass of orange juice won’t make you fat
Despite its relatively high calorie and sugar content, drinking orange juice in moderation supports weight loss. It has a great nutritional value.
| 100g | A glass | |
| water (g) | 88.3 | 219 |
| calories | 45 | 112 |
| protein (g) | 0.7 | 1.74 |
| fat (g) | 0.2 | 0.5 |
| carbs (g) | 10.4 | 26 |
| sugars (g) | 8.4 | 21 |
| calcium (mg) | 11 | 27.3 |
| iron (mg) | 0.2 | 0.5 |
| magnesium (mg) | 11 | 27 |
| phosphorus (mg) | 17 | 42 |
| potassium (mg) | 200 | 500 |
| zinc (mg) | 0.05 | 0.12 |
| copper (mg) | 0.04 | 0.1 |
| selenium (mcg) | 0.1 | 0.25 |
| vitamin C (mg) | 50 | 124 |
| lutein & zeaxanthin (mcg) | 115 | 285 |
Orange juice contains only 0.2 grams of fat and 0.7 grams of protein per 100g. Its calories come mainly from sugars. A glass of orange juice has about 21 grams of sugars!
Certainly, high amounts of sugars can make you fat. Drinking only a glass of orange juice a day won’t make you fat, though.
Furthermore, according to the University of Sydney, a serving size of orange juice (8 oz glass) has a glycemic load of 12. It means that a glass of orange juice won’t spike your blood sugar. On the other hand, eating foods with a high glycemic load (more than 20) has been linked to a high risk of obesity![2]
If you want to lose weight, prefer consuming foods with a low glycemic load (less than 10). Whole oranges have a glycemic load of 5.
Benefits of drinking orange juice for weight loss
Above all, orange juice is the richest fruit juice in vitamin C. An 8 oz glass contains more vitamin C than the recommended daily intake! Vitamin C is vital for weight loss, though.[3]
First, vitamin C regulates lipolysis. During lipolysis, the body burns fat for energy! Moreover, vitamin C regulates hormones and glucose metabolism, which are important parameters of weight gaining.[4]
Additionally, drinking a glass of orange juice in the morning is a great way to hydrate the body. It contains about 220 grams of water and many electrolytes. You need to be well-hydrated to lose body weight. Water is essential for burning fat.
Furthermore, orange juice is a great source of antioxidants. Vitamin C and carotenoids, such as lutein and zeaxanthin have a powerful antioxidant action. Actually, orange juice has 72 mg of antioxidants per 100g. It’s one of the richest common foods in antioxidants.[5]
Eating foods high in antioxidants is important for weight loss. Above all, antioxidants can decrease chronic low-grade inflammation, which may lead to obesity. A well-balanced diet with plenty of antioxidant-rich foods prevents obesity and helps lose weight.[6]
Therefore, drinking orange juice, as part of a hypocaloric diet for weight loss, is good for maintaining a lean body!
What’s the best time to drink orange juice for weight loss?
The best time to drink a glass of orange juice for weight loss is in the morning. Orange juice hydrates and increases the antioxidant status of the body.
Moreover, it provides steady levels of energy during the day. Actually, sugars in orange juice won’t make you fat when orange juice is consumed at breakfast. They’re stored as muscle glycogen, due to increased insulin sensitivity.
If you want to cut down calories to the minimum, you could drink lemon juice, instead of orange juice. Lemon juice is also rich in vitamin C. However, it has the lowest sugar content among common fruit juices. It’s pretty low in calories as well.
