Why eating an orange is better than having a glass of juice according to Harvard

Whole orange has vitamin C, twice the fiber, and half the calories of juice.

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We usually think of orange juice as a healthy drink that provides us with vitamin C, however, nutrition specialists warn us of the disadvantages in its consumption and point out that eating the fruit directly has more benefits for your health.

Whole orange: vitamin C, double fiber and half calories

Consume the whole orange is much better that juice brings you vitamin C, half as much sugar as a 12-ounce glass of orange juice and double the amount of fiber, according to Harvard School of Public Health..

A 130 grams medium orange offers 69.7 mg vitamin C, almost the total of what an adult needs a day (women: 75 mg and men: 90 mg), according to the NIH Office of Dietary Supplements.

Eating whole orange benefits you with its nutrients and antioxidants, it also provides more satiety and raises blood glucose levels at a slower rate than juice.

Disadvantages of juice

High in calories

The orange juice has vitamins, minerals and phytochemicals, but its consumption should be limited since it may contain the same amount of sugar (although from natural fruit sugars) and calories than soft drinks.

Consume no more than a small glass (four to six ounces) per day, recommends the HSPH.

Increase your blood glucose levels quickly

Orange juice has a glycemic index higher than an orange since it takes longer to digest, which causes the release of glucose in the blood to be slower.

Promotes obesity

Regardless of whether it’s homemade or supermarket juice, it has more calories and does not have the benefits of fiber and does not provide satiety.

A person to continue eating even after drinking a high calorie drink. You end up consuming more calories throughout the day than you would consume without the juice, increasing the risk of gaining weight.

Less benefits

When the juice is processed (not homemade) part of the vitamin C, folic acid, flavonoids and other beneficial plant compounds in fruit.

Pasteurized orange juice has less antioxidant activity immediately after thermal processing.

Some brands may reincorporate the pulp after pasteurization and add vitamin C.

In addition to favor weight gain, the habitual consumption of sugary drinks can increase the risk of type 2 diabetes, heart disease and other chronic diseases.


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