International research shows that regular moderate consumption of 100% orange juice is not associated with weight gain or obesity, can help maintain normal heart health and contributes to reduced blood pressure and insulin resistance
New research* reviewing misperceptions about the health effects of 100% orange juice among the general public and patients with specific medical conditions has revealed that almost half (42%) of the population mistakenly think that pure orange juice contains added sugar.
Carried out among a nationally representative sample of adults, including patients with specific health conditions (obesity; high cholesterol; hypertension), the research was conducted by Fruit Juice Matters – a non-commercial educational initiative established to inform healthcare professionals about the proven health benefits of 100% fruit juice by sharing the latest scientific insights.
Sugar misunderstandings
42% of people in Ireland are under the impression that pure orange juice is a sugar-sweetened beverage (like sugar-sweetened carbonated drinks or sugar-sweetened fruit flavoured drinks), however, it is prohibited under EU law to add sugar to 100% orange juice. Pure orange juice contains only the sugars that are naturally occurring in the fruit from which they are made. For every gram of natural sugar in 100% orange juice, it contains 20 milligrams of micronutrients including potassium, folate, vitamin C and bioactive flavanones like hesperidin and narirutin which are positively associated with health benefits. A 150ml of natural orange juice is also one of the recommended 7 daily portions of fruit and vegetables according to the Department of Health’s food pyramid.
According to the new Irish research more than one in ten (15%) people avoid drinking 100% fruit juice because they think it’s unhealthy. However, a new multi-part crossover study[1] investigating the effects of 100% orange juice and sugar-sweetened beverages (SSBs) on various metabolic parameters has revealed that drinking 100% orange juice (which has a glycaemic index of only 50) every day leads to improved glycaemic control.
The research also found that one fifth of people rely on vitamin supplements rather than their diet to reach the daily vitamin C requirement, and a further 38% don’t monitor their vitamin C intake at all. The HSE recommends 40mg of vitamin C every day[2] which can be provided by a 150ml glass of 100% orange juice containing more than 100% of the RDA at 54.6mg.
Obesity misperceptions
The new Irish research also highlighted health-related misperceptions concerning pure fruit juice among patients with obesity. One in four obese people in Ireland worry that regular 100% juice consumption will negatively affect their condition. However, new studies from the University of Hohenheim[3] confirm findings of previous international research which shows that regular consumption of 100% fruit juice is not associated with weight gain or obesity. The Hohenheim study also identified an association between consuming orange juice three times a day with a main meal and reduced body fat among study participants.
In another recent trial[4], 78 obese people were randomised to drink 500 ml per day of either 100% orange juice or a control drink over 12 weeks as part of an energy-reduced diet. Both groups lost similar amounts of weight, despite one group consuming pure orange juice twice daily, and both vitamin C and folate intakes increased by 62% and 39% respectively in the 100% orange juice group alone.
High cholesterol & hypertension insights
Additionally, the Irish research showed that 18% of patients with high cholesterol and over a quarter (26%) of those with hypertension are concerned about the negative impact that regular consumption of pure fruit juice could have on their medical condition.
Recent European research, however, is pointing to the neutral or positive impact that 100% orange juice consumption can have on heart health, blood pressure and gout risk. One study suggests that 100% orange juice may encourage free cholesterol transfer to high density lipoprotein cholesterol, which helps to maintain normal heart health.[5]
Another 2018 German study shows that levels of serum potassium, which support normal blood pressure, stayed the same among 100% orange juice drinkers and average blood uric acid levels also reduced, suggesting a lower risk of gout. [6] Additionally, an 8-week study[7] involving participants who drank 100% orange juice daily or a control, has found that 100% orange juice intake led to statistically reduced blood pressure and insulin resistance.
Commenting on the new research insights, dietitian Mary McCreery said,
“As a nation we are becoming increasingly conscious of what we are consuming, the origin and processing of our food and drink, and the health implications of our daily diet. It’s quite surprising as a result, that considerable confusion still exists concerning 100% orange juice and its effect on our health, as the new research findings suggest.
Unlike sugar-sweetened beverages, 100% orange juice only contains naturally occurring sugars from the fruit itself, and recent international studies have further consolidated the fact that it has numerous health benefits – contributing to normal heart maintenance, reduced blood pressure and insulin resistance, and contrary to common misperceptions, it is not associated with weight gain or obesity.”
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*Research conducted by iReach among a nationally representative sample size in May 2019*
[1] Büsing FA et al. (2018) High intake of orange juice and cola differently affects metabolic risk in healthy subjects. Clin Nutr: in press https://www.
[2] https://www.hse.ie/eng/health/
[4] Ribeiro C et al. (2017) Orange juice allied to a reduced-calorie diet results in weight loss and ameliorates obesity-related biomarkers: A randomized controlled trial. Nutrition 38:13-19.
[5] Cesar TB et al. (2010) Orange juice decreases low-density lipoprotein cholesterol in hypercholesterolemic subjects and improves lipid transfer to high-density lipoprotein in normal and hypercholesterolemic subjects. Nutr Res 30(10):689-94.