As we know, oranges are a rich source of vitamin C, which helps keep your skin healthy and strong. They also contain significant amounts of potassium, both of which help regulate blood pressure. Plus, orange juice is a popular drink that many people enjoy for its taste and health benefits.
Unfortunately, one of the things that some drinkers may be unaware of is that almost all commercially-available brands of fresh orange juice have an average of more than 2 grams of sugar per cup!
That’s right — two grams or more! And although most people consider 1–2 grams of added sugar to be “normal”, anything above this amount can contribute to weight gain and diabetes. So why should you care? Because the average person needs only 5% of their daily calories to come from fat, so even small changes to nutrition can make a big difference.
This article will tell you how to prepare your own non-sweetened orange juices at home, and what types of oranges you should use. But first, let us discuss the dangers of adding too much sugar to your drinks.
Examples of added sugar in food
Many people agree that adding too much sugar to your diet can be harmful. Yours body does not like more than it needs so it will store the extra sugar as fat. This can lead to obesity, diabetes, and heart disease.
Some sources of sugar are white chocolate, maple syrup, coconut milk, and cocoa powder. All of these foods contain trace amounts of sugar but they are not considered additives because their amount is limited.
White chocolate with no chocolate chips or butter mixed into it is an example of a product with added sweetener. These types of products are typically one tablespoon at most. A serving size of orange juice is usually eight ounces, which is two tablespoons. Therefore, a normal sized glass has three servings of additive!
There are many ways to make sure you do not drink enough liquid to make this definition. Try buying smaller sizes or look for water instead of juice. Also, try drinking less sweet fruit juices such as apple juice and pear juice. You may want to just avoid oranges if you cannot bear the taste.
Look for these added sugar ingredients
While not totally necessary, it is okay to use slightly higher amounts of sweeteners such as sucralose (also known as Splenda), agave nectar, or coconut syrup in place of plain white sugar.
Agave nectar does contain glucose, but its chemical structure is different from that of regular glucose. The molecules are linked together much more tightly, making it less accessible to your body’s natural insulin production. This may contribute to some people developing diabetes if they consume too much.
Coconut syrup contains high levels of glucose and fructose, which can be metabolized just like glucose. Because coconut syurp comes with no nutritional value other than calories, drink enough sense to make you feel full!
By limiting yourself to one cup of orange juice per day, you can easily avoid using any additives except for salt.
Should I really limit my sugar?
Many people feel that if they’re trying to lose weight, they should restrict added sugars. After all, drinking orange juice is a source of sugar!
This isn’t necessarily true though. While it’s important to be aware of your intake of carbs, calories aren’t the most significant factor in weight gain.
Studies show that it takes only about 5% of your daily calorie budget for glucose (the simple carb we know as “sugar”) to promote inflammation.5 Inflammation has been linked to nearly every major health problem, from obesity to diabetes to heart disease.6
So while having some oranges with breakfast or lunch may not be ideal due to the naturally occurring carbohydrates they contain, making an effort to avoid the other types of sugar you’ll find in foods can have much better results.
Helpful tips for eating less sugar
Making changes to your diet is hard, especially when there are so many sweets in the world. Consuming too much added sugar can be tricky because it is typically found in foods that we consume regularly.
Many of these foods are marketed as being healthier alternatives to more traditional ones. For example, people may be given cookies or dessert snacks instead of plain bread and butter. Or, they may be served juice with no water or milk!
It is important to remember that not only do most added sugars go bad in your body, but they can also contribute to weight gain. Too much sugar can make it easier to store extra calories as fat.
This article will talk you through some helpful tips on how to reduce your intake of sugar. These strategies include changing what types of food you eat, how you prepare them, and whether or not you need to limit yourself to a certain amount.
Use sugar substitutes
While it is always better to avoid added sugars, there are some sweeteners that can be used in place of pure sugar.
The best alternative sweetener for most people is probably xylitol because it does not promote tooth decay. This chemical comes from birch trees and is often found in products such as chewing gum or liquid supplements.
Xylitol may also help reduce blood glucose levels, but you would have to drink lots of it before we know if this applies to you. Because too much xylitol can cause stomach issues like diarrhea, start off by using just one type of sweetener and then add more only once your symptoms disappear.
Another good option is sucralose, which many people use to stay away from due to its after-effects but works well in plain water!”
This article will go into more detail about both of these options and what others can look like while still being considered “healthy”.
Try making your own juice
It is very easy to make your own fresh orange juice in the blender! Simply peel the top layer of skin off an average size orange, remove any seeds, and add water or freshly made plain glass milk– this depends on whether you want it sweet or not!
When blending, do not overdo it as this can affect how well the liquid blends with the rest of the ingredients. You will also have to bear in mind that oranges are natural sugars so there should be some amount of sugar in the final drink.
Juice your own oranges
Unfortunately, most of us do not drink our water or juice ourselves, we have someone else to do it for us. And even if you do manage to downleach some liquid yourself, almost every major grocery store and drugstore will sell pre-made orange juices that are very high in sugar content.
Most people find it difficult to limit their intake of sugars, which can be both internal (from carbohydrates) and external (such as from drinks). Having too much glucose in your blood may cause your body to retain fluid, leading to weight gain.
This additional water weight can add up over time, so try to avoid drinking overly sweet liquids to help regulate your body’s balance.
Know the difference between canned and fresh fruit
While most people agree that it is better to drink more water, few know what makes up an adequate amount of liquid. One of the major components of that fluid comes from fruits and vegetables.
Many fad diets recommend only drinking plain water because the flavor of the water can be made with adding some sort of acid or juice. However, this advice may not be good for you unless the acids are derived from berries, oranges, or other non-dietary liquids such as milk.
Acid in foods play a key role in helping your body process food properly. They also help keep your stomach neutral so they make eating easier. Some experts suggest limiting the number of grams of acid you consume per day to improve health.
