Drinking orange juice for breakfast is good for health.

Who has never had a glass of orange juice for breakfast, convinced that his day starts better, that he is doing well, that the body is giving a dose of fruits, a dose of vitamins? And for good reason, orange juice or squeezed orange has a reputation as a health drink. Only those who say juice say sugar. So what exactly is it? Is the morning gesture so beneficial for our health?

Increased blood sugar and fatigue

When asked the question, Isabelle Descamps (1), a dietitian, nutritionist, digestive and thyroid health coach, immediately answers in the negative. Orange juice in the morning is problematic for two reasons: the sugar content and the liquid form. Clarifications. at the risk of disappointing some, the body cannot use fast-absorbing sugar in the morning. For 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 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 suddenly rises. this is what we call peak blood sugar. “Then the pancreas releases a lot of insulin, a hormone that allows sugar to enter the cells, and then the peak drops again quickly. This is what we call reactive hypoglycemia.” The consequences? We will experience fatigue, decreased concentration and increased blood sugar levels responsible for cravings throughout the day. This will also encourage us to eat more at lunch and dinner.

Eat the whole orange

If the sugar is absorbed so quickly, it is because we use the fruit in its liquid version. Orange juice itself is almost as sweet as the whole orange; 100 grams of fruit gives 7.9 grams of sugar, the same amount of juice – 9.6 grams. “However, the liquid form is free of fruit fiber, fiber that slows the absorption of sugar into the blood,” explains Isabelle Descames. In short, we only have water, sugar and a few vitamins.” Thus, the so-called “normal” blood sugar level (100 milligrams of sugar per dliter of blood) will rise to 115 after eating an orange, and to 150 after drinking juice. “Eating the whole fruit provides subtle and advanced energy,” comments the nutritionist. It is not for nothing that the National Nutrition and Health Program (PNNS) declassified juices from the “fruit” category to the “sweets” category.

The liquid form is free of fruit fiber, fiber that slows the absorption of sugar into the bloodstream.

Isabelle Decamps, dietitian, nutritionist

In summary, orange juice is a “nice” food, but not a “healthy” one. Consume, then, with great savings. And industrial juices should also become rare in our diet because they can contain added sugars and additives. 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 only this allows us to benefit from the benefits of the fruit. “The composition of the food is generally interesting,” the nutritionist emphasizes. Obviously, the sum of the nutrients, vitamins or minerals they contain is of little interest, what matters is the way in which all these elements interact. This is what we call the nutritional matrix of food.” Without forgetting that this form forces us to chew and therefore takes time. Sugar will reach the stomach more slowly.

If you want to have a cool, tasty drink for breakfast, Isabelle Descames recommends drinking a glass of water at room temperature, in which you have squeezed lemon and added, for example, mint leaves. “Drinking a little acid (by adding lemon or apple cider vinegar diluted in water) also allows you to moderate the glycemic peak of breakfast by 25%,” adds the nutritionist. Enough to kill two birds with one stone.

(1) Isabelle Descamps gives advice on her YouTube channel. He is the author of these two videos on the topic: Sugar Test, Unstable Blood Sugar Levels. causes and consequences” and “10 tips for eating less sugar”.