LIFESTYLE
Rethinking Orange Juice at Breakfast
Ophélie Ostermann – Madame Figaro
22-February-2024
Orange juice often graces breakfast tables, being fresh, tasty, and energizing. Yet, is it truly beneficial for our health?
Everyone has likely enjoyed a glass of orange juice at breakfast, convinced it’s a healthy start to the day, providing a dose of fruit and a vitamin boost. However, juice also means sugar. So, what's the real impact? Is this morning habit truly good for our health?
Before exploring the true effects of this beverage, we recommend reading our article Morning Drinks to Protect Your Liver.
Isabelle Descamps (1), a dietitian nutritionist specializing in digestive and thyroid health, immediately answers no. In the morning, orange juice poses problems due to its sugar content and liquid form. Our bodies aren't designed to process fast-absorbing sugars early in the day. "For breakfast, our bodies ideally need proteins (eggs, cheese, butter...) as they require dopamine, the neurotransmitter that ‘kicks off’ the day, allowing for concentration and energy," explains the nutritionist. Consuming sugar can block dopamine receptors, preventing the molecule from functioning properly.
Drinking orange juice leads to a rapid increase in blood sugar levels, known as a glycemic spike, followed by a quick drop, resulting in reactive hypoglycemia. This can cause fatigue, decreased concentration, and cravings throughout the day, leading to increased food intake at lunch and dinner.
Consuming the whole orange is recommended over juice. While an orange and its juice contain similar sugar levels — 7.9 grams per 100 grams of the fruit compared to 9.6 grams in the juice — the liquid form lacks the fruit's fibers, which slow sugar absorption into the blood. As a result, a "normal" blood sugar level might rise to 115 after eating an orange but could jump to 150 after drinking juice. Eating the fruit whole provides gentle, sustained energy, which is why the National Nutrition Health Program (PNNS) reclassified juices from the "fruit" category to "sugary products."
In summary, orange juice is more of a "pleasure" food than a "healthy" one, to be consumed sparingly. Industrial juices, with added sugars and additives, should also be limited. If desiring an orange at breakfast, opting for the solid version is best, as it allows for the benefits of the fruit's nutritional matrix — the way nutrients, vitamins, and minerals interact. Plus, chewing the fruit encourages taking time to eat, slowing sugar absorption.
For those craving a flavorful, refreshing drink at breakfast, Descamps suggests a glass of room-temperature water with squeezed lemon and mint leaves. Adding something acidic, like lemon or diluted apple vinegar, to water can reduce the breakfast glycemic spike by 25%, offering a healthier start to the day.
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