Nothing pairs better with a breakfast plate of eggs, bacon and pancakes than orange juice. Hartford HealthCare, Orange juice may lower risk of chronic diseaseIt reduces inflammation and reduces the risk of kidney stones. 2024 Survey According to a study published in the scientific journal Nutrients, drinking 100% freshly squeezed orange juice before a meal: Food appears to lower blood sugar levels Drinking orange juice, as opposed to drinking sugary orange drinks, has been shown to lower cholesterol levels in healthy adults. In addition to these numerous health benefits, could having a glass of orange juice in the morning also benefit your cholesterol health?
Natural orange juice is rich in vitamin C, dietary fiber, potassium, folate, and more. 2023 Research Papers A study published in the Journal of Nutrition Science explains that this popular breakfast food may not do much to lower total cholesterol or increase HDL (good) cholesterol, but it may improve LDL (bad) cholesterol levels.
Orange juice’s effect on cholesterol levels
A 2023 systematic review and meta-analysis included nearly 400 participants. Orange juice supplementation was found to have little effect on total cholesterol or HDL cholesterol levels, and some studies showed a reduction in “good” cholesterol levels in women. However, consuming more than 500 milliliters of orange juice per day may be associated with increased risk of heart disease. Significantly lowers LDL cholesterol levelsThis was especially true in studies that lasted at least eight weeks.
That being said, some studies have shown that orange juice may affect not only your total cholesterol levels but also your LDL cholesterol. 2013 Survey Researchers published a paper in the journal Lipids in Health and Disease that looked at the long-term effects of orange juice on cholesterol levels among people working in orange juice factories. They found that 41% of employees drank two glasses of orange juice daily for more than a year, while the remaining employees did not drink orange juice at all. Compared to employees who did not drink orange juice, employees with normal or slightly elevated cholesterol levels were found to have lower total and LDL cholesterol levels when they consumed orange juice.
Choose the healthiest orange juice product and when to consume it
To ensure that orange juice is benefiting your overall health, registered dietitian Melissa Keeney tells Hartford Healthcare that some pulp is better than none. “The pulp contains fiber, which helps regulate your digestive system and makes blood sugar more stable,” she says. Also, be on the lookout for orange juice products that claim to be low in calories. While this may sound healthy on the surface, a product with 50% fewer calories means that the nutrients are also cut in half due to the added water.
Finally, what about sugar concerns? Orange juice is naturally high in fruit sugar, or fructose. 2018 Mouse Study According to a paper published in the journal Cell Metabolism, fructose is primarily broken down in the small intestine. This process was originally thought to take place in the liver, but high concentrations of fructose are difficult to completely metabolize in the small intestine, increasing the risk of fructose reaching the liver and potentially having adverse health effects. The study authors advocate conscious consumption of fruit juice, and further point out that drinking orange juice after breakfast may be a healthier choice than drinking it immediately after waking up. However, the researchers of the aforementioned 2024 study point out that drinking 100% natural orange juice before a meal may actually have a positive effect on blood sugar levels, and further research is needed to determine the optimal timing for consuming orange juice.
