A glass of orange juice is a breakfast ritual. Orange juice is one of the richest sources of vitamin C, which supports the immune system and is an antioxidant. Orange juice also has smaller amounts of vitamin A, another antioxidant and contributor to skin health, and it contains a lot of simple sugars for a quick energy boost. However, drinking too much orange juice can also raise your blood sugar, which can have adverse effects.
High Blood Sugar
An excessively high blood sugar, called hyperglycemia, can be the result of several factors, according to the Mayo Clinic website. A diet high in simple sugars and simple carbohydrates such ripe fruits and juices can lead to hyperglycemia. Other factors include a sedentary lifestyle, injury or infection, and improper use of insulin. Symptoms of hyperglycemia include frequent urination, feelings of thirst, fatigue, blurred vision, confusion and headache. Left untreated, it can lead to cardiovascular disease, nerve damage, kidney damage, cataract, bone and joint disorders, skin problems and gum infections.
Glycemic Index
The glycemic index is the key to understanding a particular food's effect on blood sugar. Foods and beverages have a value that denotes their glycemic index or load; the higher this number, the greater its effect on insulin levels and blood sugar. Foods that measure 55 and below are low-glycemic, while those between 55 and 70 are medium-glycemic. Your should consume foods with an index above 70 in moderation, since they cause a rapid and large increase in blood sugar levels. A 250 g serving of orange juice has an index of 46 to 54, according to Harvard Health Publications. This means that it causes a low to moderate increase in blood sugar. However, drinking excessive amounts of orange juice causes a large glycemic increase.
Orange Juice and Diabetes Risk
Orange juice certainly has nutritional value. However, a study by the Harvard Medical School found that just one glass a day of orange juice is enough to increase the risk of diabetes by 24 percent, according to the Daily Mail. Eating three servings of fruit a day actually decreases the risk by 18 percent. Researchers assume that the difference is that actual fruit contains fiber, which helps to reduce diabetes risk. Orange juice and other fruit juices, which lack fiber, are not a replacement for real fruit. In addition, several brands of orange juice contain additional sugar to lessen tartness. Check nutrition information labels when buying orange juice, and consume it only in moderation.
Orange Juice and Blood Sugar Management
Despite this, orange juice is still useful for blood sugar management. In medical situations that involve symptoms of low blood sugar, or hypoglycemia, you can use certain food or beverages to restore glucose to normal levels, according to the Friedman Diabetes Institute. The general rule to alleviate hypoglycemia symptoms is to consume at least 15 g of simple carbohydrates or sugars. You can get these from a half-cup of orange juice or any other fruit juice, or a similar amount of regular soda. One cup of fat-free milk or five pieces of hard candy can achieve a similar effect. However, hypoglycemic patients should not regularly consume too much fruit juice or sugar.
References
- American Diabetes Association: Sugar and Desserts
- DailyMail: "Just One Glass of Orange Juice Could Increase Risk of Diabetes"; August 2008
- Friedman Diabetes Institute: Hypoglycemia and Hyperglycemia
- Harvard Health Publications: Glycemic index and glycemic load for 100+ foods
- Mayo Clinic; Hyperglycemia in diabetes; March 2010
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