Category: Nutrition

Just say no to orange juice

The #1 Reason to Avoid Orange Juice

When discussing sources of “hidden sugars” with my patients I find that they are often very surprised at my position on orange juice. Essentially, I have taken it off the table. Frequently, the response I get is, “But what about the vitamin C?”

The reality of the situation is that yes, a glass of orange juice does indeed contain some vitamin C, but that fact hardly outweighs the fact that O.J. is just loaded with sugar. A single 12 ounce glass of O.J. contains an incredible 9 teaspoons of sugar, about the same as a 12 ounce can of Coke! This equates to 36 grams of carbs, about half of what you should consume in a day.

Let’s do a little math. If a person were to drink just one glass of orange juice each day, that would mean that he or she would be consuming an extra 3,285 teaspoons (close to 70 cups) of sugar in a year or about 53,000 extra calories.

This likely translates to unwanted weight gain., and as we’ve just learned from a study published last week, sugar consumption worsens blood pressure and cardiovascular risk markers, even in the absence of weight gain.

So if you’re concerned about vitamin C, sleep easy knowing that you’re probably getting enough in your multivitamin. The cost to your health from the sugar load in a glass of orange juice should justify your decision to opt out.

  • Debbie Belcore

    Dr. Perlmutter, I like to keep my carbs between 50-100 g per day and the great majority are from non-starchy veg. How do you recommend these carbs be ‘counted’ (half the total carbs)? There seems to be growing confusion/lack of consensus about this. All the way from the Jaminets saying don’t count non-starchy veg carbs at all to Dr. Bernsteins’: 1g carb will raise BS 3-5. With resistant starch that is not absorbed into the blood stream (I am dehydrating raw green plantains and bananas), do we not ‘count’ the great majority of these carbs(these are upwards of 80% RS)?
    Thank you for clarifying. I dislike the idea of eating ‘safe starches’ for mucus production as white rice and potatoes don’t seem very nutrient dense (I have been defaulting to sweet potatoes), yet do wonder if I should get my T3 up a little (all other thyroid markers are normal). Dr. Rosedale says this reflects a correctly tuned ‘motor’ yet many others (Chris Kresser and more) disagree.

    • David Perlmutter

      I tell folks to look at total carbs.


    I don’t drink OJ due to the acid. I would prefer the orange whole but citrus does not love my stomach.

  • Bob P

    We drink the reduced sugar OJ, primarily for the potassium content. Wouldn’t that offset the negative sugar effect on hypertension?

    • janusee

      still has too much sugar.

  • Carol

    I also found this out the hard way. During pregnancy 22 years ago, I drank a 16 oz. glass of OJ every morning (craved it) and had two honey nut waffles with butter and mrs. Butterworth’s syrup. Needless to say, I gained a lot of weight and was “borderline” gestational diabetic. It wasn’t until about the eighth month that the doctor scolded me for it. Now I’m 50 yrs old and insulin resistant; I had a stroke last year and my CV Profile shows I have stiff arteries. I wish I knew then about the dangers of sugar and carbs.

    • David Perlmutter

      Important to share this information now that we have it though.

    • dextery

      Carol, I understand that cucurmin in turmeric and cinnamon can assist in making your arteries less stiff and more pliable. I use copious amounts of both in my almost zero sugar greek yogurt. A ketogenic diet will also help.

    • CrazyAuntJane

      Huuh– maybe the waffles, butter, syrup had a part in you weight gain? and 16 oz is not exactly moderate!

  • Caroline

    It is important to inform people that this is NOT fresh OJ you are talking about. Misleading when it nearly exists OJ with sugar in Norway..

    • janusee

      fresh has too much sugar too.

      • Terry Licia

        Wrong! It has plenty of natural sugars (glucose, fructose and sucros) but overall, it is STILL a low glycemic food! It hardly has any effect on blood sugars. Do some research, on your own, and find out! Why would the glycemic index of a medium sized naval orange only be 40?! Cause the sugars it does contain take much longer to digest and the fiber helps that along.

  • Bdelsol

    Does this apply when juicing your own orange juice?

    • MargaretRC

      Yes, it does. Whether you squeeze it yourself or buy it in a carton, it’s the same as far as the sugar content is concerned.

      • schmoj

        Not true. Most commercially prepared orange juices made from “concentrate” contain additional sugar. So, the content is NOT the same.

        • Mateusz Mucha

          Right, but the amount of sugar IS the same. Vitamin C? Me don’t care, have one tomato, one green pepper, and you’re done with necessary vitamin C in your body. Avoid fresh orange juice at all cost.

          • KB

            NO. If you squeeze fresh orange juice you’re in control of the sugar being added to it…… preferably none. Saying fresh orange juice is not healthy for you is essentially saying oranges aren’t good for you. Oranges and Apples are almost identical in their nutritional benefits, plusses and minuses with both. The orange juice you buy in the store is what is bad for you. It isn’t fresh orange juice regardless of what the label says. It’s like buying into that everything with “organic” or “Fat Free, Low Fat, Non-Fat, etc” is healthy for you. ALL store bought juices are essentially loaded with sugar. If the juice was 100% from the fruit it would go bad in days….. and it certainly wouldn’t keep being in a non-refrigerated aisle like some fruit juices are, usually right next to the soda. I don’t think it should be avoided like the plague though. There are way worse things you could be eating or drinking than orange juice. Just keep it in moderation……. like just have one 8 ounce glass a day. It doesn’t matter what you eat if you’re not exercising as well. Odds are you’ll burn off that one ounce glass of OJ before you even get to your car to go to work. It’s all about the calories anyways. All this fad BS in counting carbs and proteins and sugars is BS. If you take in so many calories a day and burn more than you put in….. you’ll lose weight….. simple as that. Whether those calories come in the form of fats, carbs, or proteins it doesn’t matter. Burn the calories you put in your body…… nothing to worry about.

            Also, this “doctor” endorsing a multivitamin over food…….. I question his motives. NO ONE should need any multivitamin or vitamins in pill form, period. If you eat properly you get all the vitamins and minerals you need in your diet….. and then some. Buying bottled vitamins and minerals in the store is essentially buying colorful, expensive pee.

          • Mateusz Mucha

            Agreed: Real Fresh Orange Juice > Bought Orange Juice.
            Still: Real Fresh Orange Juice = bad for you, while Bought Orange Juice = worse for you.
            No, orange juice is not the same as orange. Orange juice, fresh one, the real one, is simply water with vitamine C and loads of sugar comparable to sugar amount in Coca Cola. No, thank you! Even though it does not have additional bad ingridients as Coke.

          • William George

            Only one problem with today’s nutritional values, no mater organic or not, if the soil that is used to grow them is pleated, and most are. example the value of 1 apple in 1950 would require about 39 apple today to get the same value. and organic means less pesticides and herbicides, and that in it self is a hell of a good start.

          • viralry e

            if you have a freshly squeezed glass of oj you will have 40mg of sugar…sure if you buy from the store you may have 50mg so yes maybe less sugar but still lots of sugar to help kill you and make you fat.

          • Jay 2017

            That’s ridiculous. He makes sense. You obviously read what wanted & did a minus to the rest of what he wrote.

          • viralry e

            exactly, watch FED UP it explains things very nicely

          • Toenails

            Kiwi fruit has vitamin C also:).

  • oj

    best way to drink oj is heavily watered own if you must drink it, juicing watermelons is a much better quality juice that isn’t too sweet, especially when watered down abit

    • MargaretRC

      Really? Watermelon juice? Very sweet. Lots of sugar, too. Yeah, if you’re going to drink juice, water it down. Better idea: don’t drink juice. Period. It’s no different than drinking soda.

    • Debbie Belcore

      WAtermelons – one of the highest fructose content fruits as well.

  • Victor

    A doctor recommending a multivitamin over it’s natural counterpart is just another example of how little the medical professionals in this country know or understand about health. Doctors know full well that the body absorbs synthesized vitamins much differently then those absorbed through natural, whole foods – often having the opposite effect of masking your body’s ability to process these synthesized vitamins. The result is malnutrition which leads to illness. Now why would the medical community want you to get sick?…hmm…for the same reason your car mechanic keeps wanting you to come back for repairs. It’s big business – create a population of illness so that you can sell medical advice, procedures, and most importantly pharmaceuticals. True advice would have been to say to juice your own orange juice instead of drinking juice products which are loaded with sugar, preservatives, and made from concentrate.

    • David Perlmutter
    • janusee

      true about vitamin pills. but even fresh orange juice is too high in sugar. maybe eating half an orange is ok, like 2-3 x’s per wk..

      • Terry Licia

        Too high in what KIND of sugar? Oranges do not contain refined sugar only fructose, glucose and sucros – all of which are “natural sugars” and digest much much more slowly, therefore on the glycemic index they’re 40, which is LOW, or … little effect on blood sugars! The fiber it contains helps. Oranges are terrific fruits that bring you many needed vitamins. Even diabetics can have one or two a day, but that’s plenty! 🙂

        • The actual fruit if you eat the glycemic index is low, if you squeeze the fruit and strip out all of the fibers into juice that completely changes the glycemic index of the product you made. Typically you would also need multiple oranges to make a glass of juice therefore increasing the total amount of sugars / carbohydrates that are the concern. This is the same issue for personal home squeezed juice or commercially made juices.
          Eating raw fruit is completely different than consuming the juice of the raw fruit. Which typically requires many raw fruits to be juiced for a single serving. Thus the problem.

          • Terry Licia

            Thank you for a great explanation!

        • Mona

          People are just regurgitating anything they heard from these, “doctors”.

          Instead of a doctor treating a patient with anxiety with breathing exercises, good diet and counseling, they push meds like “klonepin” (if I’m spelling it correctly). And many have gone batshit insane after trying to get off of it.

          They are a big money machine and we are the oils to lubricate the gears.

          They don’t care about us.

          • viralry e

            not all doctors are bad….
            stereotyping and generalizing and demonizing an entire profession is not the answer either.

        • Recharge I.V.

          Your body doesn’t know the difference between refined natural carbs or corn syrup it knows sugar and it’s all broken down the same way..

          • g kaplan MD


          • Brandon Edwards

            And that’s where you’re wrong.

        • KnowledgeTracker

          Your perception of OJ being ok and ok for diabetics is based on years of flawed and frauds research and funded by the sugar and carb/processed food industry. You need to open your mind to the real science of nutrition that has taken leaps and bounds in the last 25 years. Only in the last 10, has the research began to become openly available, but I know scientists who have known it for years. A natural orange, occasionally can have benefits and your body will generally tell you when it’s needed, but it should not be part of every day consumption, even for non diabetics. You can choose to listen to the science or not, but facts are facts. I encourage you to read the scientific and chemical research. You will have to dig, but look at the facts and not a typical doctor’s (whom most know nothing about nutrition) opinion who was taught in Med school what the corporations wanted them to learn. Those doctors who broke out of that and looked at the science are growing every day.

        • Margaret Sims

          I agree with terry . Fresh organic oranges are the way to go. That what I do or I juice them. It’s actually good for the brain from what I read. It also strengthens
          All the capillaries which is a plus …

          • g kaplan MD

            you missed the point. Juicing, smoothies etc, all ruins the nutritional value of fruits, veggies etc
            Only whole plant non processed diet works

          • Randall Freeman

            This chick is not a real doctor

          • Toenails

            So what. The advice is sound (good).

    • Albert Perry

      “True advice” would have been to skip the orange juice in favor of eating REAL oranges!

      • Ene Marius

        Not necessarily. For example I don’t eat in the mornings. For me trying to eat 3 oranges plus the time it takes is not feasible. But a glass of juice for me is like fast breakfast.

        • viralry e

          watch the movie FED UP and you will be foolish not to give up your glass of OJ. Yes, eating an orange whole is the way to go.

        • how sad that you missed the point. WHen your open heart surgery that will cost you $80,000 is due , you will reflect on your comment, and ask. Why didn’t I take the time to just eat the whole orange?

          • Jay 2017

            Eating the whole orange verses just squeezing the juice out of the orange with your hand. You make no sense. The juice & orange still goes in you just eating it wise. Wow

          • juice reduces the orange’s nutritional value to plain water and white sugar. White sugar is processed and has no nutritional value. One 12 oz glass of OJ is equivalent to 12 oz of water, plus 9 teaspoons of white sugar, = same as one coca cola. Both have no nutritional value. This is why we have such high % of diabetics. OJ and coc cola are harmful. Eat the fruit not its juice!

          • Emily

            Unless one eats the rind, then what is the difference? I squeeze my own orange juice. I take two oranges, juice them into a cup, then throw out the rind like most people do. Then I just add water to make it orange juice.

          • g kaplan MD

            When we place 12 ounces ( for example ) 0f a squeezed orange juice that you squeezed with your own hands under the microscope, we observe it has been reduced to: about 9 teaspoons of white processed sugar and water. You have destroyed ALL its nutritional value completely. It is all about biochemistry. It’s not about the rind. Please do look it up !

          • Bob Snider

            Question: If I section a peeled orange and hold it to the light to find the seeds which I remove then run it through my Vitamix, is it a healthy drink or not?

          • Randall Freeman

            I will go ahead and call bullshit.

          • Bla Knight

            the scientific abstract referenced in this article does not specify the source of the dietary sugars. Furthermore, the following paper establishes the health benefits of orange juice – http://conference.ifas.ufl.edu/citrus11/presentations/Wednesday/PM/0335%20Cesar.pdf.
            Moreover, the following article at WebMD clarifies that orange juice fights kidney stones –
            Also, you cannot ascertain the biochemical composition of a substance by looking at it under a microscope. the resolving power of a light microscope can only you to see cellular structures. Anything smaller than a typical bacterial cell would be invisible under a light microscope…
            and biochemical nutrients of the sort found in any kind of juice would be far far smaller than a bacterial cell or virus.

          • Martin J. Pattison

            The reason is that the sugars are absorbed more slowly if you eat the orange, so helps maintain a stable blood sugar level. I am not sure what the nutrients the Kaplan claims to be destroyed might be.

          • Brandon Edwards

            Orange juice has only the sugar that’s in the oranges. You don’t add sugar to orange juice.

          • David A.


          • Joe Smith

            the fiber in eating the actual orange is what changes the sugar value. That is why eating it is diffrent

    • Mona

      So, true… Real oranges contain that factor of helping your body absorb the vitamin C the oranges contain. I can’t believe the doctors of this world. People please don’t listen. Any whole food is good for you! ANY!

      • viralry e

        correct, but when you have a glass of OJ its no longer a whole fruit

        • Marcos Roberto

          Maybe not in the US, in Brazil for example, the OJ is litterally ORANGE JUICE, no water added, no sugar added, no nothing. Simply OJ.

          • viralry e

            oh ok so you are blending the orange rather than juicing it, correct?

    • Jay 2017

      Amen to that!!

    • g kaplan MD

      Correct. Look up ” what is the 3rd most common cause of death in the usa? Johns Hopkins and others report ” Medical errors and Medical professionals is the 3rd most common cause of death in the USA” . This kills about 250,000 yearly

    • Brandon Edwards

      Any orange juice that says 100% is fine. Concentrate is just orange juice with the water removed from it, which they add back when they put it in the bottles.

    • Gabriela Kaplan

      yes, the # 3 most common cause of death in the USA s due to medical errors and medical complications ( 250,000 deaths per year) so, do not take multvitamins, and before taking anything your doc recommends, look it up and question it. For example statins can kill some, so be careful
      better eat whole plant based diet where all nutrients, vitamins etc come from natural plants

  • Roger

    Eat an orange the fiber will do better for you than juicing it. At least the fiber will slow the digestion. When it comes to fruits eat half of your normal portion. Sometimes our eyes are bigger than our stomachs. @emlee, if your having reflux issues I would look to cut out hidden sugars or wheat products elsewhere in your diet. I have a sensitive stomach and was vegetarian for 18 mo and still had occasional acid reflux. Since I’ve eliminated wheat/gluten, starchy/sugary carbs and most other grains I’ve had zero problems for 6 months and counting.

    • David Perlmutter

      Glad to hear of this success Roger.

  • MOM

    You also need to watch SERVING SIZE. A serving of OJ is FOUR ounces, not 12. Or 16. It’s all about balance!! A bit of this and a bit of that!!

    • MargaretRC

      Who can stop at 4 ounces? It’s way too easy to keep going and drink too much, especially if thirsty. My policy is never to drink sugar. In any form. You want to eat an orange? Have at it. Just don’t drink it.

    • David Perlmutter

      Smart point Mom, and it applies to all foods!

  • Hans

    Why is everybody beating on O J ?

    • dextery

      Because it causes a rapid blood sugar rise, sends fructose straight to the liver, calls on the pancreas to control the blood sugar rise with insulin…and if you do not use the energy supplied by the sugar in the OJ, the pancreas is programmed to store that energy as fat. Do that over and over, you will develop diabetes, heart disease, high blood pressure and a compromised immune system. The identical happens with wheat products and table sugar. It won’t happen overnight, but someday in the future you will wake up and say WTF happened to my body. It is falling apart.

      • bob

        This comment and the original post deserve a double facepalm.

        • dextery

          That certainly is a helpful post. Would you care to explain?

          • Bob

            See Ori LegFav post above. The dogma here is terrifying and not based in reality.

          • Daniel Soule

            Care to share your credentials?

          • Terry Licia

            Amen, Bob! I was totally shocked at the entire article. It doesn’t even go into the facts at all!

        • Rex

          Since I can’t vote bob up without making an account i’ll reply.

          Fructose is different from Sucrose.
          These poor patients have been told to cut out the yummy stuff and even FRUIT is a “no no”, no wonder people hate seeing their doctors…

          The article is a joke as well as dextery’s comment.

          I’m also sick of these so called “scientists/researchers” who spend grant money on the flipping OBVIOUS and on things where whatever being studied is being studied independently of everything else.

          At Daniel asking for Bob’s credentials. Hey Dan, why don’t you do your own goddamn research instead of believing everything you’re told. It’s almost like you’re still a small child expecting everyone to do things for you. Grow up!

      • Terry Licia

        Sorry but it does NOT a cause rapid blood sugar rise. It’s glycemic index count is 40, which is considered low, and having little effect on immediate blood sugars – all due to the fiber it contains, as well as the natural sugars, which digest much more slowly. Stay away from REFINED SUGAR but eat hearty of those low on the glycemic scale. AND … be aware that WHEN you eat things affects everything.

        • Joshua Bapp

          Sorry terry, it does cause your sugar to skyrocket. Ilove OJ but im a new diabetic. It was like OJ was calling me i gulped alot, but right afterwards i felt so weak and blurry eyed. Man it tastes so delicous but my sugar meter ran HI meaning my sugar was over 600. I hate that because i could drink it all day oh well. True story though.

          • Terry Licia

            You know, I’ve had to reverse just about EVERYTHING I said because I was talking about real OJ, as in fresh-squeezed, which I don’t think is what anyone gets at the grocery store! There, it’s from concentrate and yes, it IS loaded with superfast to hit ya, SUGARRRRR!!! I apologize for the mixup! I still use the glycemic index but I watch carbs like a hawk. Recently, I had to have two steroid injections and I thought my insulin pump was going to vibrate off my body! My BG went so high, it would not even register on the glucometer! Sorry you had that experience, very sorry! It’s scary! I don’t get the effects you from high sugars, but low ones? OH man! I start shaking like a leaf, stuttering, can’t focus, can barely walk and it hits FAST and HARD. Sounds like your’s but ..just the opposite! 😀

          • Joshua Bapp

            It’s okay, I have my sugar under control now with metformin. It runs between 70 and 140. The biggest thing for me is I cut out ALL Sugary drinks. Thanks for the concern, I appreciate that!

          • Terry Licia

            I just now learned something else! I thought my home’made juice didn{t have the same kind of sugars as the store concentrates and apparently that does not matter. OJ is OJ and its high in sugar, period. I keep two small bottles in the door of the fridge for those awful lows, and my doc just added 500 mg twice a day to my insulin regimen! I have better control, too. GOOD LUCK!! Take care of those highs and get more exercise! If I could go back and redo ONE thing, it would be the exercise part. Now that neuropathy has ruined my feet and makes every step feel like I am walking on broken golf balls, I have to tell people … move now, you may not be able to later cause you did not NOW!

          • Joshua Bapp

            Will do, thanks

          • Toenails

            I get the same symptoms from low blood sugar also. Not fun, that’s for sure. All the best:).

          • Jan Levine

            Fruit is normally only available for a short time, before winter. Fruit has also been bred to be much sweeter than in previous times. Only eat fresh fruit in season in very limited amounts.
            A great resource, https://www.jackkruse.com/getting-started-guide/

          • viralry e

            glycemix index count refers to the whole fruit not a glass of the juice devoid of its true properties, juice+pulp/fiber – the GI for oj is 50 according to harvard study…http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods – coke is at 63 – not saying harvard is reputable, probably best to take an average of 10 different studies. In any case they say a raw orange serving is 45 GI (120mg)

        • Jan Levine

          See Sugar: The Bitter Truth, video by Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, https://www.youtube.com/watch?v=dBnniua6-oM

      • Peter Martinez

        Absolutely dreadful understanding of physiology on this page. You people use such laymans terms, it’s obvious none of you know what you’re talking about.

        Look up the Randle Cycle (or the glucose-fatty acid cycle) and then look up oxidative phosphorylation. Then tell me you should be substituting large amounts of fat for something with as much obvious nutrition as oranges.

        When you people realize that health and body fat do not go hand in hand, then you can begin to understand nutrition.

  • Di

    you don’t need to get Vitamin C from orange juice – bell peppers, kale, spinach, broccoli and strawberries are all good sources of vitamin C and are lower in carbs than orange juice.

    • smartandsure

      But I LOVE a tall ice-cold glass of orange juice!!!

  • mj

    I agree with MOM, the serving size, when I grew up, was 4 oz. no super sizing.

  • janusee

    good info. (but concluding w suggesting depending on multivitamin tablets for vit c is way off.)

  • Bob
  • David Perlmutter

    For those of you asking about the benefits of your own, homemade orange-juice, see this post from my friend Dr. Mercola: http://articles.mercola.com/sites/articles/archive/2003/04/12/fruit-juice-part-three.aspx

  • Ori LegFav

    Cool story bro. I read this and laughed as I drank an entire glass of OJ.
    Some Better Reading in my opinion, which is much more fully sourced and backed by science:

  • Sreeni

    How about lemon water for that Vit C?

  • metronome

    What about pomegranate juice or, are all juices bad?

  • scott rias

    Hi, nice blog Really very interesting post shared above. Awaiting for more
    posts like this.

  • Pat Nash

    Just downloaded Dr. Perlmutter’s Guide to the Glycemic Index. Thanks for it, I really respect Dr. P’s advice in Grain Brain and am trying to follow it but find some of the numbers in this GI Index surprising. GI for orange is 40 and the GL is 4. Whole wheat bread’s GI is 71, the GL is 9. The GL for both are seem low, considering it is recommended that oranges and bread are to be avoided. Would be grateful for an explanation about this confusion as I try to implement changes and follow the Grain Brain way.

    • David Perlmutter

      So glad this has been a helpful tool for you Pat.

  • memoryartist

    What is Dr Permutter’s view on coconut water?

    • David Perlmutter


  • Adam

    I don’t know who to believe anymore. Try this try that! Buy this buy that!

    • Terry Licia

      It takes a lot of research, and for most of us who are writing articles, we’ve attended college where we had professors helping us learn to think critically, and exposed us to pseudo-science, which is what so many see online today. Phoney baloney stuff is what I call it! HOW to tell the difference? Read .. a lot! Ask … a lot of questions in forums, get info from medical studies, from other patients and from your own doctor. Just like when you shop for a car, you simply MUST have certain information at your fingertips. Not everyone is an expert but to read their words, you’d think they were MD/PhD’s or had double PhD’s, but the fact is … they’re either just RN’s or doctor wannabes.

    • Victoria Miller

      Trust Dr. Perlmutter.

      • David Perlmutter

        Don’t trust me, trust the science.

  • mike niccum

    I would say broccoli would be a better source of Vitamin C – http://whfoods.com/genpage.php?tname=nutrient&dbid=109

  • MissB

    Dr Perlmutter regarding Vegetable Juicing: Oranges… understood… high sugar! But how do you feel about Vegetable Juicing? I do a large handful of Spinach or other greens, Small amount of Beet, 1 branch of Celery, and two Carrots. This in addition to doing the healthy fats, meats and salads, adds to that nutrition. Sugar in carrots… I’ve always phooey’d the notion, for the nutritional value ax’d that in my mind. Do you have something on these blogs somewhere that speaks of your thoughts/knowledge regarding veggie juicing. Thank you

    • smartandsure

      People do a lot of juicing these days. What for? What happens to the fiber that we’re supposed to have when you juice rather than chew???

  • connie

    In my house we us 4 ounce glasses for OJ

  • Plants with Pesco

    Love broccoli, spinach and red pepper for vit. C And love kale, collards, bok choi and sesame seeds for healthier (not estrogens or growth hormone) sources of calcium. Get some sunshine w/these to help you absorb the calcium better. These greens are have much better bioavailable calcium than milk and cheese. Broccoli gives vit. C, iron and calcium among a lot of other goodies!!

    • David Perlmutter

      All healthful options there!

  • Terry Licia

    I’m a diabetic, and have been through the cycles of “what’s good for you” for 40 decades. Thinking back, I wonder that I haven’t either stroked out or lapsed into a coma due to various AMA or ADA recommended diets! The old “food pyramid” sent my sugars into orbit! I use an insulin pump so getting the carb numbers correct is extremely important for obtaining the exact amount of insulin delivery from the pump. I am VERY careful about what I eat and how much I eat, plus how much I exercise. And, what times these things all occur! Eating a very low glycemic indexed food at dinner would be a no-no for me since my sugars drop in the night. No need to help that drop!

    Once, due to the high ‘sugar’ content, oranges were verboten! BUT as we’ve learned, the fiber in oranges, plus the different kinds of ‘sugar’ in them (glucose, fructose and sucrose), makes an orange sit low on the glycemic index, with a score of 40, meaning this: an orange has very small effect on blood glucose. This is due to the fiber; oranges have 3.1 grams of fiber, or 8% of a woman’s needs, and 12% of men’s. Soluable fiber slows the digestion of natural sugars and prevents a large spike in blood sugar.

    For example, a single medium-sized navel orange has about 17.5 grams of sugar, with about 11.9 grams of that being natural sugars. These are made up of 50% sucrose, 23% from glucose and 27% fructose. Almost 48 of the total calories from the orange are from natural sugars, which are NOT just empty calories as refined sugar is. Plus, that same orange contributes 82 mg of Vitamin C. This exceeds a woman’s daily recommended amount of 75 mg and nearly fulfills the 90 mg of Vitamin C men need daily. You also get folate, B-6 and calcium. Oranges also have phytonutrients called flavonoids. One may actually help lower cholesterol and provide antioxidant protection.

    SO … an orange a day helps keep the doctor away! Fear not! Oranges ARE good for you, in moderation! I eat an orange for my morning or afternoon snack all the time, and per my pump’s calculations, I need only a few units of insulin. So, if your body makes its own insulin you won’t even notice, and if you do need to add insulin, it’s just a tiny bit – and THAT says a lot! And, hey! An orange comes to you in its own 100% biodegradable ‘packaging’ — but the birds never let it get to the point of decay! ;-D

    The moral of the story? Believe half of what you read and none of what you hear — especially in a society that tends to obsess about the latest trend in foods, fashion – sometimes to the detriment of the person! Always look up different points of view on any subject but most especially anything relating to your health, happiness and longevity! Havvagudden!

    Sources: Iowa State University, Harvard Health Publications, USDA Database, Drug Bank, Elmhurst College, Institute of Medicine.

    • Pete Smith

      The fact is if you juice the orange and take away the pulp and segment membranes, and fibre that contains then your body will absorb the sugar much more quickly. If you drink a fresh orange juice made from three whole oranges that is almost 50g of sugars in your system – quickly absorbed.

      I am diabetic type 1 and also love oranges. But I only eat the fruit and steer clear of the juice. This is true of concentrate and fresh juice.

      Please continue advocating oranges, but remember there is a difference between oranges and oranges with all the pulp and solid matter removed!

  • EdSadowski

    Studies show overwhelmingly the enormous health benefits of a glass of orange each day: lowers blood pressure, reduces inflammation, benefits arteries, lowers cholesterol, prevents cancer, has low glycemic index, and even improves mental functioning during the day. The sugar argument is bogus and unproven, as many, many studies show the antioxidants in all types of juices slow sugar absorption and even lowers blood sugar levels. I’ll say it again, orange and most juices have low glycemic index, meaning no spikes in blood sugar.

  • John B

    Orange juice is perfectly nutritious and healthy if it would not be for the additional sugars that had been included in them unnaturally – it is true that there is quite a bit of sugar in an orange although that sugar is a healthy fructose and not a high-index refined corn syrup fructose which is found in the products bottled and sold in many of the stores. You could always use a lemon as its lower in sugar although its sour and often calls for sweetening. To be fair I will say that bananas may have lots of sugar so that may not be a better option than orange

  • Rex

    Fail. Please close your site and get a new hobby.

  • Fresh Squeezed

    OJ is innocent of this crime!!!!

  • tonepolice

    I think the “little math” section demonstrates how poorly we reason when someone integrates some daily value over the course of a year. If anything it shows that 70 cups of sugar, spread out over a year, isn’t very large and is about half of what we *should* consume.

  • s dubbya

    Meh, I think you also have to consider that sugar in OJ is natural, while sugar in Coke is…not

    • Anatman

      “Natural” does not equal “healthy.”

      • s dubbya

        No one said natural is healthy.

        However in this case, natural sugar is healthier than processed sweeteners.

  • Greg

    Is lemonaide just as bad? My wife craves it and drinks a lot of it, thinking it’s good for her. I hope she’s right.

    • Anatman

      Lemonade is just as bad, and maybe even worse, since it is made with refined cane sugar.

  • lizzy J

    So let’s go over a quick list of the things you should NOT drink: store bought orange juice, fresh squeezed orange juice, coffee, milk, soda pop, alcohol, and tap water. According to all the food Nazi’s if you consume any of those, you will die tomorrow.

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  • Walter Donne

    I have been making protein shakes with Kale, Spinach Bananas and OJ now I will give up on the OJ totally and substitute carrot juice, blueberry juice, fat free Almond Milk and water

  • I have no problem avoiding drinking “juice”, since the sugar in it now disgusts me. The ‘diet’ I was on for 2 weeks pretty much flushed out the sugars in my system. And now, any sort of refined sugar repulses me. Believe me! I had tried a small glass of Simply Lemonade–what used to be my 3rd favorite, next to water (I don’t know anyone who drinks more water than I do), and coffee (black, as I’ve been preferring for the last 2 months)–and just GAGGED. It tasted nothing like fruit; just flavored sugar water. A tiny taste test of orange juice did the same. (Granted, the orange juice was Minute Maid, which is, in fact, worse than actual juice.) But now I only want my sugars to come from nature. Basically, fruit or honey. If I ever get a craving for fruit juice in the future, it will consist of real fruit and water.

  • diane

    This is not true. And the statements being made concerning the “sugar” are ridiculous. The body NEEDS sugar, table sugar-maybe not, fructose paired with the correct foods is very beneficial for our health. AND FOR THOSE WITH BLOOD SUGAR ISSUES OR DIABETIES”. I say this from experience. I followed for 1 year the crap that the doctors told me I needed to eat after being “diagnosed’ with D2. My A1C tests proved never changed. I started a program to heal my thyroid and lo and behold, with 8-16 oz of Orange juice-Not from concentrate every day, along with other foods to balance it out and my A1C is now 5.0. I even have 4 oz by my bed at night, with sea salt and it helps me sleep so much better. Do research before you buy into what these “educated” people are telling you! I eat a lot of foods that they would gasp at: fruits, ice cream coffee with milk and sugar, cheese and so much more. Conventional medicine is a business! They are not looking to heal anyone or anything, if they do their money well dries up! I did it “their” way for 7 months and I stayed the same, never improved. I have been on this eating plan for the same amount of time and my A1C is still higher than I want, but it is not n the D2 range-no thanks to the Doctor. They have been bought by the pharmaceutical companies-they don’t even “practice” medicine anymore, they just push drugs!!!!!

  • Karl Pomerleau

    This is one of the most stupid articles I’ve read. Claiming that 36g of carbohydrates is half of what you should consume in a day should be enough to make you stop writting articles forever. Your macronutrients intake depends largely on your metabolic rate meaning, that someone that burns 2800 calories a day will need more than 70g of carbs (280calories) to have optimal hormonal balance and to be healthy period. I see people in the comments fighting over if it’s good or not to have one glass of orange juice a day while most of you people are out of shape overeating or undereating and have more serious health concerns than this thread right here. Drinking 1,2,3 glasses of orange juice a day won’t make you gain weight. What makes you gain weight is the big bag of chips and 3 chocolate bars your fat ass added on top of it. Adress the real problem instead of masking it with bullshit excuses like this article. I’ve studied nutritrion and exercise science and helped many people lose lots of weight while staying healthy and let me tell you that this orange juice joke is the least of your concerns. Peace.

    • smartandsure


  • William George

    Has anyone thought about where fresh orange juices comes from when oranges are out of season ? and I saw organic orange juice that has been pasteurized, how nutritional is that.

  • randall l criswell

    Horrible advice.”Rest easy as your probably getting enough from your multivitamin.”
    Never replace your nutrition if you can afford to with pills . I’d rather get my vitamin C from broccoli anyday than a pill.Just like a Doctor to push drugs and make money from the sick.

  • X-calibur

    I’m on a 1000 calorie diet, consisting of around 70 grams of protein (200g meat (38 gram protein) + 40g protein powder (32 g protein)), 85+ grams of fat (30 grams in the meat, 55 grams in the olive oil that I use to cook my meal, some in vegetables (?)), and 25+ gram carbs (5g in meat, 20g in 400g vegetables), and some in the ketchup (don’t know how much that would be, but I use little). If I’m gong to maintain my weight I need another 1000 calories, so, for me, a couple of glasses of orange juice (0.5 liter; 50 gram carbs; 225 calories) doesn’t matter. There is still room for 775 calories which I have to figure out how to fill, when I get into the weight maintenance phase. I will also start working out after my recovery from Plantar Fasciitis, which is another 500 calories 3 times a week. Anyways, definitely fine by me.

    X-calibur (Alwin)

  • EdSadowski

    “A growing body of research has painted a clear picture that enhanced nutrient intake and better diet quality appears to be associated with drinking 100 percent orange juice in adults,” Carol E. O`Neil, PhD, MPH, LDN, RD, School of Human Ecology, Louisiana State University Agricultural Center.

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  • Joshua

    This man is an idiot. The sugar in orange juice is natural sugar, and is actually a necessity for some bodily functions, quite unlike the high fructose corn syrup that is the sugar in a glass of coke. He also recommends only 72 grams of carbs in a day? Well that’s fine if you only care about having little fat, but then I hope you’re also okay with losing tremendous amounts of muscle. This man does not know what he is talking about and is clearly misinformed.

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  • Ashley

    Oranges contain natural sugar. I don’t drink store bought orange juice nor juice from concentrate. I drink fresh juiced orange juice that I juice myself. I also eat oranges throughout the day, usually as a snack. My body is highly sensitive to sugars like cane, brown, white sugars but fruit sugars are easily digestible and leave no ill effects. I have yet to read any info about orange juice causing health problems especially if fresh. In fact, I know a man who reversed his stage 4 cancer by consuming high amounts of fresh fruit and vegetables and even he juices daily especially oranges. I’ll take natural sugars from the earth (whether whole or juiced) over added, artificial sugars. Once you juice your own fruits, you’ll never go back to store bought juices. I only drink filtered water or fresh homemade juices.

  • Jose Flor Acosta

    i like victors answer

  • DanialThom

    This is why doctors have fallen so far; ridiculous analysis like this. First, who drinks a 12oz glass of orange juice? That’s like 5 oranges. And equating fruit juice with coke is just moronic. Ok, “I could have had a V8”; I get it. But the idea that a 3oz glass of OJ with breakfast is a health risk is just plain moronic.

  • Snow

    How many of you take vitamins headache tablets or antidepressant drink alcohol smoke eat fast food I’m sick and tired of all these big knobs saying do this do that oh no that cause cancer or that causes cancer or it does this here’s a little something for you stop listening to the propaganda you know what you should be doing but you choose not to you choose to believe more in what you hear not what you know is right those things I mention above will bring more problems to you’re health then you realize our body rely on to much man made crap our immune system has no idea what to do anymore grow you’re own veggies look for a real good local butcher that only gets local meat don’t go to Woolworths or Coles to get this stuff trust me you will feel much better in the end

  • Some Body

    Unless you exercise enough to deplete your glycogen levels, meaning you have none left to break down to glucose to get ATP, all the fruit or fruit juice will do will be to raise and unbalance your glucose levels. After a workout you can have fast digesting sugars, juice, jam, etc… but that is to regulate your depleted glucose levels by getting them up to normal. To replenish the glycogen, starchy & fibrous carbs are best.

    You don’t exercise and keep drinking fruit juice and eat fruits high in simple sugars, all you will end up with is that you will have weight problems unless your metabolism or body type naturally can deal with it. Most sedentary people don’t need to be 50+ to watch their sugar intake, it has the same effect on teens who do nothing but sit in front of computers or televisions. You don’t exercise, you shouldn’t eat simple sugars… We weren’t meant to be sitting on a chair all day, only walking to get into cars or other types of public transportation.

    You don’t exercise enough, you shouldn’t be stuffing yourself..

  • dan

    I like the taste of orange juice! doesn’t that mean anything?
    You guys are a crock! What a bunch of BS!

  • Celinda Scott

    Who would ever drink 12 oz. of orange juice??? The typical breakfast OJ throughout my life time as been 4-5 oz. All the screaming about orange juice–you can’t avoid it when you are on the internet–sounds like a vendetta to me against the industry.

  • Joan Gaasenbeek

    This article should convince present users to re-consider their daily intake.

    • David Perlmutter

      That’s the goal, as we should all be more vigilant about what we put into our body.

  • Anca Bungardean

    Are you referring to freshly squeezed orange juice or the packed one (with very long expiry date)? Thanks

  • Aloma Alber

    I do find that a fresh tangerine or two in the blender raw with some water or simply enjoyed peeled as usual is very good benefit to the digestion. but yes I see the point regarding the commercial orange juice in the purchased bottle.

  • Melissa Proulx


  • Melissa Proulx

    I learned a lot.

  • chef

    i will drink 1 liter every day

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