Orange juice is often avoided by those who are looking to improve their body composition because it contains a high amount of sugar and a low dosage of fiber, but when consumed as part of a balanced diet, the benefits of OJ are significant, confirms yet another new study.
Most of us know that orange juice is rich in vitamin C, and this is important for immunity, but a humble glass of OJ is seriously packed with other nutrients too, like vitamin b9 for cell growth, and electrolytes such as potassium. Still, the presence of sugar, weighing in at around 50 grams, has a lot of people running scared. There’s no denying that orange juice undergoes processing that strips out the fiber, even with some of those little ‘bits’ still intact, but the benefits from this sip of citrus are becoming too bright to ignore. That’s because despite the sweetness of orange juice, this beverage can actually reduce blood pressure, improve protein synthesis, and provide greater insulin regulation.
How was the Study Carried Out?
Scientists tracked adults who drank a 500ml daily dose of pure pasteurized orange juice (meaning that is has been heat treated for killing the bad bacteria and improving its longevity) for 60 days. When this period was over, the team looked at the participant’s markers for inflammation, blood pressure, and fat metabolism, by monitoring the expression of more than 1,700 genes.
What were the results?
By identifying the changes in each gene that were triggered by orange juice consumption, the study found the following benefits:
- Improved blood pressure regulation
- Improved fat metabolism
- Improved cell signalling
- Improved insulin regulation
- Improved protein processing
The study observed that orange juice “may contribute to the significant reductions in systolic and diastolic blood pressure and body fat percentage,” noting that those who carried more weight expressed greater improvements in fat metabolism as a result of orange juice. For the leaner subjects, an accelerated effect on inflammation was noted instead.
This latest study builds on a previous large review that also found similar benefits from regular orange juice consumption, including better cell communication and positive effects on both our genes and gut, pointing to better heart health. So, when squeezed into a balanced diet that tracks overall calories and macro intake, a glass of OJ should have a welcome spot at the breakfast table, or as a way to hydrate after a workout, for example.
To get the most from the healthy flavonoids found in this citrus drink, choose 100% pure, freshly squeezed juice, in order to rule out artificial ingredients, and don’t replace your glass of OJ with regular fruit consumption, because whole fruits are much higher in fiber.
