What Happens When You Start Your Day With An Orange Juice? Here’s What Expert Says

Whoever said having fruit juices in the morning is healthy is only partially correct. Orange juice is one of the most relished breakfast juices worldwide. But whether it is healthy to have it first thing in the morning is an ongoing debate. Orange juice is said to provide vitamin C for immunity and collagen, antioxidants for cellular protection, and can benefit heart health by lowering bad cholesterol and blood pressure. But again, is it safe to drink it first thing in the morning? Let’s find out.

Also Read: Alia Bhatt’s Nutritionist Warns: “Fruit Juices Are Poisoning You”: Here’s What to Take Instead

What Happens When You Start Your Day With An Orange Juice?

Starting your day with orange juice may be refreshing. It contains vitamin C, antioxidants, and other vital nutrients like potassium and folate.

According to the US Department of Agriculture (USDA), one cup (about 249 g) of raw orange juice contains approximately 122 calories, 28.6 g of total carbohydrates, 21 g of sugar, 1.7 g of protein, and 443 mg of potassium.

Orange juice is a nutritional powerhouse that has the potential to prevent cell damage, improve immunity, and reduce the risk of various chronic diseases, including heart attack, diabetes, and cancer. Moreover, people who have kidney stones can benefit from drinking orange juice daily. Orange juice tends to increase the pH in urine and makes it more alkaline, which means less acidic urine is linked with a lower risk of kidney stones.

What Does It Mean for People With Stomach Issues?

While drinking orange juice has several health benefits, drinking it early in the morning, especially on an empty stomach, can lead to digestive problems.

According to Rajeswari Shetty, HOD - Nutrition and Dietetics, S L Raheja Hospital, Mahim - A Fortis Associate, it [orange juice] does not go well with people having gastric issues, causing more acidity.

A study published in Roczniki Państwowego Zakładu Higieny highlighted that orange and grapefruit juices were one of the leading contributors to GERD, or gastro-oesophageal reflux disease, a chronic condition where stomach contents frequently flow back into the oesophagus, causing symptoms like heartburn.

Should Diabetes Patients Have Orange Juice For Breakfast?

In general, oranges are a safe fruit choice for people living with diabetes. It has a moderate glycaemic index of around 43. However, drinking orange juice isn't the same thing as having an orange, especially when done on an empty stomach.

Shetty shares that drinking orange juice in the morning can cause an increase in blood sugar levels, as it is high in fructose and has a low fibre count. This is particularly true for people who have diabetes and who have pre-diabetes.

Also Read: Orange Vs. Tangerine: What Is The Difference And Is One More Nutritious Than The Other?

Consume Orange As A Fruit Or Juice?

“It is better to eat whole oranges than orange juice, as whole oranges contain more fibre, which helps to manage the blood sugar,” Shetty explains.

She adds, “It can cause more satiety and contains more nutrients, which one is unable to get when the juice is extracted.”

Why Moderation Is Key

Whether you have an orange or drink orange juice, moderation is key. Excessive consumption can lead to various side effects, including:

• Digestive issues like heartburn, diarrhoea, nausea, and vomiting
• Blood sugar spikes 
• Weight gain
• Increased risk of type 2 diabetes
• Tooth enamel erosion
• Sleeplessness and restlessness
• Hyperkalaemia, a condition characterised by high potassium levels in the blood, with symptoms like muscle weakness, paralysis, and cardiac arrest

Conclusion

Orange juice is generally safe, but it should be consumed in moderation. Excessive consumption is likely to cause a spike in blood sugar levels, digestive distress, and tooth enamel erosion. It is always advised to consult a doctor if you have any concerns about your intake. Healthier alternatives can also replace morning orange juice. These include moong water, detox tea, vegetable juice, infused water, and smoothies with milk, fruits and whey protein.