A recent study has uncovered surprising health benefits linked to the consumption of 100% orange juice, proving that this popular citrus drink extends beyond its refreshing taste.
Researchers from Toronto Metropolitan University examined the effects of drinking pure orange juice and compared this with the consumption of a sugar-sweetened beverage (SSB) or “orange drink.” They found that the former yielded more health advantages.
The research was funded by the Florida Department of Citrus and published in the journal Nutrients. It studied the impact of these beverages on appetite, food intake, and glycemic response in adults. Additionally, emotions and sensory characteristics associated with consuming these drinks were also explored.
Key Takeaway: Pure orange juice drinkers consumed fewer calories than those who opted for sugar-sweetened beverages.
Thirty-six adults of normal weight were involved in the study. Each participant was given either 100% orange juice, an orange drink, or water to consume before eating.
The researchers discovered that the intake of food and energy was lower among the adults who drank 100% orange juice compared to those who had the orange drink. A phenomenon known as “caloric compensation” was observed, which refers to the adjustment of energy intake based on previous consumption.
The caloric compensation from 100% orange juice was noted at 84%, whereas the orange drink was at -25%. In simpler terms, the energy intake of the orange juice drinkers was significantly less.
Blood glucose levels were also found to be lower after people drank the 100% orange juice. The rest-of-day blood glucose concentrations were lower after 100% orange juice consumption compared with the orange drink and water control, the study stated.
“In conclusion, consumption of 100% orange juice as a preload resulted in higher caloric compensation, lower total daily EI [energy intake], and lower blood glucose concentrations compared to the orange drink.”
The researchers speculated that the flavonoids present in 100% orange juice slow down the digestion and absorption of sugar. This could explain why the same spike in blood glucose was not observed in those who drank the SSB.
Interestingly, the energy in the orange juice was compensated for at the next meal – i.e., participants decreased their food intake at lunch by an amount similar to the energy in the orange juice – whereas participants ate more calories at lunch after consuming the SSB.
Nick Bellissimo, study co-author and associate professor of nutritional physiology at Toronto Metropolitan University, shared his thoughts on the findings. He confirmed that this effect on energy intake and glycemic response persisted for the rest of the day.
“And participants consuming the orange juice actually consumed fewer calories, primarily by decreasing their carbohydrate intake,” he said. “A little bit of orange seems to go a long way.”
Ilana Muhlstein, a registered dietitian and nutritionist in Los Angeles, reviewed the study and found the results significant.
“The most important finding of the entire study is that the blood glucose concentrations were lower after 100% orange juice compared with an orange drink of the same calories, which shows that the body can recognize a difference between natural sugars and added sugars,” she said.
“The body can recognize a difference between natural sugars and added sugars.”
Muhlstein also recommended mixing 100% orange juice with some water for a more positive blood sugar result.
