According to science, the side effects of drinking too much orange juice


We have been told for a long time that we take a cup of orange juice for breakfast, immune-boosting, skin health-supporting vitamin C supplements every day, but would the cost of drinking such high-sugar drinks be less every day Is benefit?

Orange juice is still widely regarded as a healthier alternative than other sugary beverages such as soda, as it is made from fruit – but the two are not very different. While 100% fruit juice contains sugar rather than naturally as it does in sugar-sweetened beverages, the way your body processes and reacts to this sugar is essentially the same, one of accordingly JAMA Network Open Review. In addition, orange juice often contains more sugar and many calories.

The sun-colored drink is undeniably a good and excellent source of some essential nutrients – an eight-ounce cup of orange juice contains anywhere between 80-100% of the daily value of your vitamin C (depending on Depending on which brand you buy), 10% DV of potassium, 15% DV of thiamine, and 15% DV of folate with polyphenols and other phytochemicals – however, it has nothing-redeeming properties like 24 grams of sugar Huh.

Scientists have concluded that although fruit juices may not be as harmful as sugary drinks, they are certainly not as healthy as whole fruits, and that drinking it has negative side effects. At the same time, due to its concentration of beneficial micronutrients, there are actually some benefits. We reviewed the science and listed the side effects below. Read further, for more healthy food, don’t miss the 7 healthiest foods to eat right now.

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Like most food and beverages, orange juice has calories – almost all of it from sugar. Without any saturated, digestive-slowing nutrients like fiber, healthy fats or protein, orange juice can cause a spike and crash in blood sugar, which can lead to weight gain, according to Soda Jama study. This is especially concerning if you are drinking OJ regularly.

Actually, a Nutrition and diabetes The study found that when researchers gave orange juice to participants 3 times a day between meals, they found that drinking juice increased body fat and decreased insulin sensitivity in just four weeks. So if you want to drink OJ, at least do it with food so that other foods can help slow down your body’s digestion of sugars.

And those same fattening effects can be seen for a long time. Over the course of 4 years, a study found that an increased intake of fruit juice was associated with an increase in 0.08 pounds. It is not much, but it shows how different your body is in comparison to fruit juice, because it consumes whole fruits, because people who have increased their whole fruit intake, their weight is consumed0 in a year. Lost 12 pounds.

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Results from 2013 BMJ Over 180,000 participants were studied over 24 years It was found that drinking fruit juice every day increases the risk of diabetes by 21%, while higher intake of whole fruits is associated with 23%. Less Risk of type 2 diabetes.

Assistant Professor in the Department of Nutrition at Harvard School of Public Health, Senior Writer Drs. Qi Sun argued: “Juicing processes lead to a lower content of beneficial phytochemicals and dietary fiber. In addition, juice fluids are absorbed more quickly. And blood sugar and insulin levels are higher in food than solid whole fruits. More dramatic changes occur later. “

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Drinking too much orange juice is a positive ?! While it’s still not good to drink very much (More than one serving) At a time, if you drink OJ regularly, you are helping to meet your daily recommended intake of 1 to 2 cups of fruit – which is especially beneficial because America’s 80 Percent population does not meet fruit recommendations. (One cup of 100% fruit juice from a group of fruits is considered 1 cup / serving.)

In fact, juice intake has actually been linked to greater consumption of intact fruits and vegetables: a roundtable of experts concluded that extracting juice from the diet would actually reduce daily fruit consumption and the number of sugary beverages Those who consume will increase, while another study found that drinking 100% of those fruit juices was 42% more likely to meet their daily recommended fruits and vegetables.

Even if fruit juice counts toward your daily recommended intake, the USDA 2020-2025 dietary guidelines still say that “at least 100% of the recommended amount of fruit should come from whole fruit rather than juice” . When juices are consumed, they are consumed. ” 100% juice (without adding sugar). “

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In 2019 Neuroscience The study, compared with serving less than 1 per month, daily consumption of orange juice was associated with significantly lower odds of poor subjective cognitive function. Researchers hypothesized that the high-antioxidant and bioactive substances (including vitamins, minerals, and polyphenols) content in 100% fruit juice may have juice-supporting benefits. (Related: 13 Healthy Foods That Boost Your Memory, According to Nutritionists)

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After drinking 2 cups of orange juice every day for a month, the blood pressure of overweight men was reduced to one American Journal of Clinical Nutrition study. Researchers believe the benefit may be linked to sperperidin: the major polyphenol in orange juice that has been shown to have an anti-inflammatory and anti-atherogenic role.

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A cohort study found that participants who drank more than half a cup of OJ a day for more than 20 years had a lower incidence of hypertension — a precursor to heart disease. If you want to cap your OJ intake, there are other ways to improve your heart health: According to doctors, simple ways to keep your heart healthy.

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