Juice versus Whole Orange: which is better?

One of the most frequently asked questions is: what is better, drink an orange juice or eat the whole orange?

The secret is quickly revealed. An orange contributes about 100 calories; it has a high antioxidant power due to the amount of vitamin C; adds other components such as calcium, magnesium, iron and phosphorus, promotes healing and strengthens the immune system.

When you eat a whole orange, you take advantage of all the fiber in the fruit, promoting satiety, but, in addition, its natural sugar is gradually absorbed without generating glycemic peaks.

But, When we drink an orange juice, we use at least 3 oranges, and by eliminating all the pulp, we lose the fiber and concentrate all the fructose (the natural sugar in fruits), which quickly enters the blood, generating the famous spikes in blood glucose (high blood sugar).

When that happens, a lot of insulin is released, to get all that glucose out of the blood and give it to the cells. It is released so much at once that our body stores it, and it does so in the form of fat. In addition, the caloric value goes from 100 calories in a whole orange to 300 calories in orange juice.

That is why The sugar that you eat together with the fiber of an orange, which is going to be released gradually, is not the same as the sugar concentrated in a juice that enters all together suddenly in our body.

And not just the orange ones; they can also combine fruits and vegetables and achieve a juice full of vitamins and minerals. For example: carrot juice, green apple, orange and honey: How can you make it at home? Clean and peel the ingredients and add them with the amounts you want to the blender and beat until the ingredients are mixed. If the preparation is very thick, it is recommended to add a little more water to achieve the desired texture.

Regarding the creativity of formulations, Vegetables, rich in other properties and with very few calories, for the most part, can be added. Thus, it is possible to innovate in highly nutritious combinations using blueberry, mango, acai, pomegranate, passion fruit, coconut or grape, among others.

Here are some smoothie ideas to make them nutritious

– Use seasonal fruits and vegetables

– Incorporate sesame, flax, chia, sunflower seeds, whatever you like

– You can use yogurt or milk, preferably skim, and if you want to make the veggie version you can use almond drink

– You can sweeten with a natural sweetener. Be careful with honey, it has the same caloric value as sugar. It is not bad to use it if you like it, but the amount should be measured in teaspoons.