Many of us start our mornings with the fresh, revitalizing aroma of freshly squeezed orange juice, accompanied perhaps by toast and a slice of turkey breast. Sounds like the perfect start to a productive day. But did you know that, behind this apparent harmlessness, there is a reason why some nutritionists advise against this morning drink? The answer may surprise you.
First of all, let’s clarify: oranges, as a fruit, are rich in essential vitamins and nutrients. But when turned into juice, even if pure and without added sugar, it loses a vital component – its fiber.
As said by nutritionist Anna Costa, “When you chew a fruit, its fiber reaches the stomach and inflates like a sponge thanks to the water in the fruit or the water we drink. Therefore, it is the nutrient that makes fruit sugars healthier”.
The point is that fiber has a vital function for our body: it slows down the absorption of sugar in our digestive system. And therein lies the crux of the problem with orange juice.
Blood glucose spike
Without these fibers, the sugar contained in the juice is quickly absorbed by our body, causing blood glucose spikes. To illustrate this speed, Anna Costa exemplifies: “The sugars in the juice take between 5 and 10 minutes to reach the intestine and enter the blood, while those in the whole fruit take at least half an hour”.
This accelerated process is not only a risk for diabetics, but also for anyone trying to maintain a healthy balance in their diet. Frequent sugar spikes can, in the long term, negatively influence the functioning of our endocrine system and also contribute to weight gain.
So what is the solution?
Simple! Instead of reaching for the juicer in the morning, why not eat a whole orange? This way, you will not only get the benefits of the fruit’s vitamins and nutrients, but you will also ensure a healthy and balanced absorption of sugars, thanks to the fiber contained in it.
