Who has never drunk a glass of orange juice for breakfast, convinced of starting their day better, of doing themselves good, of giving the body its dose of fruit, its shot of vitamins?
And for good reason, orange juice or squeezed orange enjoy a reputation as a health drink.
Only who says juice, says sugar.
So what is it really?
Is the morning gesture so good for our health?
To discover
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Blood sugar spike and fatigue
When asked the question, Isabelle Descamps (1), dietitian nutritionist, trainer in digestive and thyroid health, immediately answers in the negative.
In the morning, orange juice is problematic for two reasons: its sugar content and its liquid form.
Clarifications: at the risk of disappointing some, the body is not made to consume rapidly absorbed sugar in the morning.
At breakfast, “our body ideally needs proteins (eggs, cheese, butter, etc.) because it needs dopamine, the neurotransmitter that “starts” the day, allows concentration and energy, informs the dietitian nutritionist.
If we consume sugar, it will sit on the dopamine receptors and prevent the molecule from doing its job.
When drinking orange juice, the blood sugar level increases suddenly: this is what we call the blood sugar peak.
“The pancreas then releases a lot of insulin – the hormone that allows sugar to enter the cells – then the peak quickly goes down again, this is what we call reactive hypoglycemia.”
Consequences ?
We will experience fatigue, decreased concentration and roller coaster blood sugar spikes, responsible for cravings throughout the day.
This will also encourage us to eat more at lunch and dinner.
Also read: 3 tips from a dietitian to stop snacking
Eat the whole orange
If sugar is absorbed so quickly, it is because we consume the fruit in its liquid version.
By itself, orange juice is almost as sweet as a whole orange;
100 grams of the fruit provides 7.9 grams of sugar, the same quantity of juice provides 9.6 grams.
“But the liquid form is free of fruit fibers, fibers which slow down the absorption of sugar into the blood,” explains Isabelle Descamps.
In short, we only have water, sugar and a few vitamins.”
Thus, a so-called “normal” blood sugar level (at 100 milligrams of sugar per deciliter of blood) will rise to 115 after eating an orange but will rise to 150 after drinking juice.
“Eating the whole fruit provides gentle and progressive energy,” comments the dietitian.
It is not for nothing that the National Nutrition and Health Program (PNNS) has declassified juices from the “fruit” category to the “sweet products” category.
The liquid form is free of fruit fibers, fibers which slow the absorption of sugar into the blood.
Isabelle Descamps, dietitian nutritionist
In summary, orange juice is a “pleasure” food but not a “healthy” food.
To be consumed, therefore, with great parsimony.
And industrial juices should also become rare in our diet, due to the added sugars and additives they may contain.
If you absolutely want to enjoy an orange for breakfast, it is better to choose the solid version.
Even more so when we know that this form, and this alone, allows us to benefit from the benefits of the fruit.
“The composition of foods is interesting as a whole,” emphasizes the dietician.
Clearly, the sum of nutrients, vitamins or minerals they contain is of little interest, what matters is the way in which all these elements interact together;
This is what we call the nutritional matrix of the food.”
Without forgetting that this form forces us to chew and therefore to take time.
The sugar will arrive more slowly in the stomach.
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If you want a cool, tasty drink for breakfast, Isabelle Descamps recommends a glass of water at room temperature, in which you have squeezed a lemon and added mint leaves, for example.
“Drinking somewhat acidic (by adding diluted lemon or apple vinegar to your water) also allows you to moderate the glycemic peak of breakfast by 25%,” adds the dietician.
Enough to kill two birds with one stone.
(1) Isabelle Descamps provides advice on her YouTube channel.
On the subject, she is the author of these two videos “Sugar test, unstable blood sugar levels: causes and consequences” and “10 tips for eating less sugar”.