Photo: Lisa Fotios

Which fruit juice has no added sugar?

orange juice In truth, 100% orange juice contains NO added sugars, and the sweetness you taste is from naturally occurring sugars that develop as the oranges grow on the trees. All fruit has naturally occurring sugar that comes with many nutrients, vitamins, antioxidants, and beneficial plant compounds.

floridacitrus.org - Florida Orange Juice Has No Added Sugar

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Know the facts about 100% orange juice and its naturally occurring sugars, that may help provide your body the energy your brain and blood cells require to function properly.

How Much Sugar is Actually in Orange Juice?

A common misconception about orange juice is that it’s jam-packed with added sugars. In truth, 100% orange juice contains NO added sugars, and the sweetness you taste is from naturally occurring sugars that develop as the oranges grow on the trees. All fruit has naturally occurring sugar that comes with many nutrients, vitamins, antioxidants, and beneficial plant compounds. 100% orange juice, by law, has nothing added. Look for labels that say 100% orange juice. Words like “beverage, drink, -ade, punch, or cocktails” usually indicate it is not 100% fruit juice. If added sugars have been included, the ingredients list may have words such as “corn syrup, dextrose, or sucrose.”

Sugar and Calories

Foods with added sugars have come under scrutiny because they provide mostly “empty calories,” without adding nutritional benefits, and may contribute to excessive calorie intake associated with weight gain.3-5 Unfortunately, any foods with sugars are often lumped into this category, even those of high nutritional value such as 100% orange juice. The number of oranges needed to make an 8-ounce glass of orange juice can vary depending upon the citrus variety, how juicy the oranges are, and their size. Oranges grown for juicing in the production of commercial Florida Orange Juice are so juicy that it only takes about 1.7 oranges on average to make an 8-ounce glass of juice.2* Thus, if you ate the same quantity of whole oranges as OJ, you would consume the same amount of sugar.2 Unlike table sugar, which only provides calories, the natural sugar in 100% orange juice comes with vitamins, minerals, and antioxidants. Orange juice is one of nature’s nutrient-rich foods! And a convenient way to reach one’s daily fruit intake recommendations. At the end of the day, the calorie level of all sugars is the same, so it’s about balance and moderation. Replace those empty calorie foods with more nutritional foods. In fact, children and adults who consumed 100% orange juice had lower intakes of added sugars compared to those who did not.29 One hundred percent orange juice is a great substitution for nutrient-poor foods and beverages, such as sugar-sweetened beverages, in the diets of children and adults.29 Florida Orange Juice offers you with Amazing 5 benefits: no added sugar, folate, potassium, vitamin C and great taste. Florida OJ is a naturally sweet and nutrient-dense beverage with fewer calories than other commonly consumed fruit juices.

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100% orange juice

is one of the most nutrient

dense beverages available. 6,7

Detailed Nutrition Information

Sugars are Carbohydrates

Carbohydrates include sugars and starches (which break down into sugars). Carbohydrates are naturally occurring and found in fruits, vegetables, beans, and grains. Simply put, they provide your body with energy. Your brain and blood cells require sugar to function properly.3

Weight Maintenance

100% orange juice, as well as other 100 percent fruit juices, is not related to excess weight, body mass index (BMI), or other indices of obesity or being overweight in both adults and children, and clinical studies testing 100% orange juice or 100 percent fruit juice have not resulted in increased obesity or body weight. 7,9-14 The effect of satiety (fullness) and hunger has also been studied with 100% orange juice consumption. Satiety increased and the desire to eat decreased in participants after consuming 8 ounces of 100% orange juice compared to water in a randomized clinical trial.15 Adding pomace from oranges to the juice (which adds more fiber and flavonoids) increased these effects and was similar to whole blended oranges. Feeling full may help in making healthier food choices at your next meal. A study following adolescent girls over time found naturally occurring sugars (both solids and liquids) were not associated with weight or adiposity (BMI z-score, waist circumference change).27 Analyses NHANES data (2009-2014) for children 2-19 years of age also found naturally-occurring sugars as liquids (e.g. fruit juice) or solids (e.g. fruit) were not associated with overweight of obesity.28 However, it is important to remember that it is the sum of the diet, not just one nutrient like sugar, along with physical activity, lifestyle behaviors, and other factors (e.g. genetics) that are involved in energy balance.3 Excess calories from any food may result in a higher risk for being overweight. As the Dietary Guidelines for Americans state, “foods containing added sugars are no more likely to contribute to weight gain than any other source of calories in an eating pattern that is within calorie limits.”5

Diabetes and Metabolic Syndrome

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Excess calories consumed from any food can increase body fat. Overweight, obesity, elevated triglycerides and fasting blood glucose are some of the risk factors for diabetes and metabolic syndrome. Research indicates 100% orange juice or 100 percent fruit juice is not associated with an increased risk of developing diabetes or metabolic syndrome, and studies show no adverse effects on glucose or insulin metabolism.11, 16-18

Fruit Intake and Diet Quality

Dietary patterns recommended by the Dietary Guidelines for Americans include eating fruits, vegetables, whole grains, and lean proteins. An 8-ounce glass of 100% orange juice counts as one cup of fruit or one serving of fruit. These are based upon lowered risk of disease and improved nutrient intake.5 According to the 2015-2020 Dietary Guidelines for Americans, about one-third of the U.S. population’s fruit intake comes from fruit juice.5 Research shows that both adults and children who regularly consume 100% orange juice or 100 percent fruit juice are more likely to have higher diet quality, higher intake of vitamins and minerals, and higher whole fruit intake.10,11,14,15,19,20 These results show 100% fruit juice is complementary and not competitive with whole fruit intake and may encourage the consumption of whole fruit.

Oral Health

Fermentable carbohydrates provide a favorable environment for oral bacteria to thrive and may increase the risk for dental caries. However, fluoride exposure, oral hygiene, food composition, timing (exposure, frequency), and host dynamics (e.g. genetics, dietary behaviors, gut microbiome) are also major factors.5,21-22 Sugar intake alone is not the cause of cavities.5,21-22 In fact, the “relationship between sugar consumption and caries is much weaker in the modern age of fluoride exposure than it used to be.”23 Research indicates 100 percent fruit juice does not independently cause dental caries.21,24-26 *Comparisons made between averages in weight, water, energy, and sugar content in orange juice (09206, 09209) and whole oranges (09203) of different sizes. *Values based on a 2000 calorie diet. FDA rounding rules applied when calculating percent DV based upon 2018 rules. Information is not intended for labeling food in packaged form. Nutrient values may vary based on brand or product types.

floridacitrus.org - Florida Orange Juice Has No Added Sugar

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