When you think of healthy drinks, orange juice might come to mind. Oranges are loaded with vitamin C, which helps your immune system. But what if you drink a lot of orange juice? Is it healthy to drink orange juice every day?
We wanted to know all the facts about starting your day with a glass of OJ, so we got in touch with dietician nutritionist Lauren Manaker. The bottom line? “While orange juice is a popular and nutritious beverage,” she said, “there are several reasons why someone might choose to avoid drinking it every day.”
Here’s what you need to know.
The Health Benefits Of Orange Juice
“Orange juice is the darling of the immune health-supporting drinks, thanks to the vitamin C it provides,” said Manaker. “But OJ is so much more than a vessel for this key nutrient.”
Other key nutrients in orange juice are folate and thiamin. Some OJs are also fortified with vitamin D and calcium, which Manaker said might support bone health.
“Since most Americans are not eating the recommended servings of fruits and veggies every day, OJ can help bridge the gap in an accessible and versatile way,” she added. So that’s good news if you’re an orange juice drinker.
The Health Risks Of Orange Juice
Here’s the thing, though: Orange juice contains a lot of sugar. The average 8-ounce serving, according to the USDA, has about 26 grams of carbohydrates and 20 grams of sugar.
That being said, orange juice is comprised of natural sugars. But still, Manaker said that natural sugars can contribute to increased caloric intake and potential weight gain if consumed in excess.
Juicing produce stripes it of much of its fiber. A cup of orange juice has zero protein, fiber, or fat, which are nutrients that can help slow the absorption of sugar and prevent blood sugar spikes.
And due to its acidity, orange juice could make symptoms worse for anyone with acid reflux or gastritis. She also said people with diabetes or who are managing PCOS might experience elevated blood sugar when drinking orange juice by itself.
“For this population, drinking orange juice as they are enjoying a meal or snack that provides protein, fiber, and fat may be a better bet, assuming their healthcare provider approves of them drinking fruit juice,” said Manaker.
Pasteurized Vs. Unpasteurized Orange Juice
There are also some food safety things to keep in mind when choosing your juice. Unpasteurized OJ is often favored for its fresh taste, it comes with an increased risk of contamination from bacteria, Manaker said. Pasteurized orange juice undergoes a heat treatment that kills harmful bacteria, but some of the nutritional value and flavors can be lost in the process.
Pasteurized orange juice has a longer shelf life, so if you decide to purchase unpasteurized juice, she said you should drink it shortly after it’s made.
“And if you are making it at home, wash the outside of the orange before squeezing to help remove any bacteria that may be on the surface.”
So, Is It Healthy To Drink Orange Juice Every Day?
This depends on several factors, such as your diet and health history. “If a person is relatively healthy and they are not eating enough servings of fruit every day (as most Americans are not), then a glass of OJ every day may be a good idea,” she said. “Just be mindful of serving sizes when drinking your juice!”
As the Associate Editor at Delish, Allie is a writer, reporter, and producer of features at the intersection of food and culture. Before Delish, Allie worked for publications including Apartment Therapy and Insider. She even spent time working in restaurants and breweries. Allie has dumpster-dived in NYC to expose food waste, reported on the invasive lionfish you can eat, and wrote about the growing trend of weed weddings. Her health and nutrition stories on hydration culture, bananas, and coffee have generated nearly 2M combined views. She loves traveling, running, and eating her way through new places and even has a thorough Google Maps ranking system for her favorite restaurants and bars! When not writing about food, she’s planning her next trip, lifting weights, or training for a race.
Expertise: food & culture (Sustainability, Health, Travel)
Education: M.S. in Journalism from Columbia University, B.S. in Information Science (User Experience Design) from the University of Michigan
