Nutritionists warn: daily consumption of orange juice can be harmful.

Should you consume 100% orange juice daily?

According to ТСН: The question of daily consumption of 100% orange juice is actively discussed among nutritionists. Although this drink is considered 'natural,' it has its limitations and cannot fully replace whole fruits.

Nutrition specialists emphasize that even 100% natural orange juice should not be consumed in large quantities daily. This drink contains a lot of natural sugars and very little fiber, which helps control sharp fluctuations in blood glucose levels. Domestic experts point out that whole oranges are a more beneficial option, as they provide the body with fiber and promote a longer-lasting feeling of fullness.

Additionally, it is planned to reduce the minimum sugar content in pasteurized orange juice from 10.5% to 10%. As the regulator notes, this will not affect the taste or nutritional properties of the drink. However, even with a slight reduction in sugar content, the juice is not considered optimal for daily consumption.

Experts clarify that natural sugars from the juice are absorbed by the body just like added sugars. For example, a glass of 100% orange juice with a volume of 225 ml contains more than 20 g of sugar and about 112 calories. Compared to a whole orange, which has half as much sugar and about 3 g of fiber, juice is less filling and may more quickly affect blood sugar levels.

However, it is worth noting that orange juice is not equated with sugary soft drinks since it contains many beneficial components, including vitamin C, potassium, folate, and flavonoids with antioxidant properties. Some types of juice are additionally enriched with calcium and vitamin D. So, nutritionists do not recommend completely giving up juice.

Thus, whole fruits remain the best option for the daily diet, while 100% orange juice can be consumed occasionally in small amounts. As experts note, it is more of a pleasant addition, rather than a drink to be consumed daily.

In summary, although orange juice has its advantages, it cannot replace the benefits of the whole fruit. It is recommended to consume juice in moderation, balancing it with a variety of whole fruits to ensure the best nutrition for the body.