Drinking orange juice in the morning is a deeply ingrained routine for millions of people. Many consider this drink as a natural healthy choice for getting your daily dose of vitamins. However, some experts question this habit . So, should we continue or abandon this daily practice? This article provides some answers on this topic.
The benefits of orange juice in the morning
A source of vitamin C and antioxidants
A 150ml glass of freshly squeezed orange juice from your kitchen can cover half to two-thirds of your daily vitamin C needs.
Like most citrus -based drinks , it is also rich in antioxidants, particularly flavonoids such as hesperidin , known for its anti-inflammatory properties.
An energy boost as soon as you wake up
Orange juice contains simple sugars in the form of fructose and glucose. These are quickly absorbed and used by the body to produce energy. This is why you feel a boost of vitality after drinking it.
A delicious drink that promotes hydration
Composed of 86% water, this natural beverage is a pleasant and tasty option for increasing your daily hydration intake , provided you control the quantity. Furthermore, its pleasant sweet taste encourages consumption.
The limitations and drawbacks of orange juice at breakfast
A high glycemic index
Orange juice has a glycemic index (GI) between 45 and 52. Although slightly lower than that of very sugary drinks, it still causes a rapid spike in blood sugar after consumption . Your pancreas then secretes insulin to regulate it.
Acidity and risks to the stomach
The acidity of this juice can irritate your stomach lining , especially if you consume it on an empty stomach. It therefore poses a risk to people suffering from heartburn or acid reflux .
Low in fiber compared to the whole fruit
In terms of fiber, a whole orange contains about 2.2g per 100g , while the juice retains only about 0.3g , or 8 times less depending on whether the pulp is retained or not.
Difference between freshly squeezed juice and industrially produced juice
Freshly squeezed juice retains more of its vitamins and minerals. Commercially produced juices undergo heat treatments that degrade certain nutrients . If you choose a store-bought product , look for the label " pure juice " and check for the absence of added sugars .
Should you drink your orange juice on an empty stomach in the morning?
Impact on blood sugar
As we explained earlier, drinking orange juice on an empty stomach amplifies the blood sugar spike. If you wish to drink some at breakfast, avoid pairing it with other foods that are already very sugary.
If you are diabetic , choose whole fruit rather than juice . We also advise you to consult your doctor.
Difference if consumed with a balanced meal
Take it with a balanced breakfast that combines protein, fiber, and healthy fats to modify its metabolic impact. This combination limits cravings and stabilizes blood sugar levels.
Orange juice in the morning and weight loss: myth or reality?
Liquid calories vs. solid calories
Your brain doesn't process liquid calories the same way it processes solid calories. Juice is consumed quickly, without the effort of chewing. You can easily drink the equivalent of five oranges in a few sips without realizing it. This represents a significant amount of calories and carbohydrates .
Why it can hinder certain weight loss goals
According to a study conducted by researchers at the Children's Hospital Oakland Research Institute, drinking orange juice at breakfast reduces lipid oxidation after meals . In other words, your body burns less fat in the hours that follow. Furthermore, the blood sugar fluctuations caused by the juice increase cravings for snacks between meals . These two combined effects make it more difficult to maintain the calorie deficit necessary for weight loss.
Healthy alternatives to morning orange juice
|
Alternatives |
Main advantages |
Ideal for |
|
Whole orange |
Intact nutrients, satiety |
Weight control, transit |
|
Infusions and green tea |
Zero calories, natural hydration |
Stimulant effect |
|
Vegetable juice |
Low GI, minerals (celery-cucumber-apple) |
Weight loss goals |
|
Flavored waters |
Hydration, light flavor (citrus, mint, cucumber) |
Make you want to drink |
To mix things up, you can also explore smoothie recipes. by combining fruits and vegetables with chia seeds or plain yogurt.
FAQ: Orange juice in the morning
Is it good to drink orange juice every day?
Yes, it's possible to drink orange juice every day, but in moderation. A small glass with a meal helps limit blood sugar spikes and fits better into a balanced diet.
Is drinking orange juice on an empty stomach bad for the stomach?
Drinking juice on an empty stomach can cause gastric irritation. Always consume your juice during or after a meal to minimize these discomforts. If you suffer from reflux or heartburn, avoid it or dilute it.
What is the best time to drink orange juice?
It is best to drink it during or just after meals to avoid a sudden spike in blood sugar levels.
Does orange juice really help you lose weight?
No, that's a misconception. To lose weight or avoid gaining weight, you need to eat a balanced diet and engage in regular physical activity.
Conclusion
Orange juice in the morning offers undeniable nutritional benefits , but it causes a rapid spike in blood sugar. Ideally, you should eat the whole fruit . If you prefer juice, drink it with a meal rather than on an empty stomach, and limit the portion size .
Bibliography
Pereira, V., Figueira, O., & Castilho, PC (2025). Hesperidin: a flavanone with multifaceted applications in the food, animal feed, and environmental fields. Phytochemistry Reviews, 24, 3291–3305 . https://doi.org/10.1007/s11101-024-10008-2
Robayo, S., Kucab, M., Walker, S.E., Suitor, K., D'Aversa, K., Morello, O., & Bellissimo, N. (2024). Effect of 100% orange juice and a volume-matched sugar-sweetened drink on subjective appetite, food intake, and glycemic response in adults. Nutrients, 16(2), 242. https://doi.org/10.3390/nu16020242
Vikram, VB, Ramesh, MN, & Prapulla, SG (2005). Thermal degradation kinetics of nutrients in orange juice heated by electromagnetic and conventional methods. Journal of Food Engineering, 69 (1), 31-40. https://doi.org/10.1016/j.jfoodeng.2004.07.013
Stookey, J.D., Hamer, J., Espinoza, G., Higa, A., Ng, V., Tinajero-Deck, L., Havel, P.J., & King, J.C. (2012). Orange juice limits postprandial fat oxidation after breakfast in normal-weight adolescents and adults. Advances in nutrition (Bethesda, Md.), 3(4), 629S–635S. https://doi.org/10.3945/an.112.001990
