A new study conducted at Toronto Metropolitan University (TMU) suggests that the benefits of 100 per cent orange juice far exceed your daily intake of vitamin C.
This study aimed to determine the effects of drinking pure orange juice and orange-flavored sugary drinks on the amount eaten at the next meal, blood sugar levels, average appetite, and emotional and sensory properties. did. -Adult weight.
Explaining the purpose of the study, author Nick Bellissimo, Ph.D., associate professor and director of the Nutrition Discovery Institute at TMU, said the study stems from the idea that reducing sugar intake is a healthy choice. Says.
“There are a lot of dietary guidelines and recommendations around reducing sugar, not just in Canada but around the world,” he says.
For example, the study found that the World Health Organization suggests reducing free sugar intake to no more than 10 percent of daily energy intake to reduce the risk of unhealthy weight and dental problems. I am quoting.
Based on such suggestions, Bellissimo says some countries’ guidelines recommend reducing all types of sugar.
“This essentially means all glycemic carbohydrates, right?… [But] “Does the source matter? Does the format matter? These are the fundamental things we’re looking at in our experiments,” he says.
experiment: orange juice vs soda vs water
The study recruited 36 adults between the ages of 18 and 45 with an average BMI that is considered healthy by conventional standards.
They participated in three separate testing sessions approximately 5 days apart.
On the morning of each testing session, participants arrived at the TMU laboratory at 8 a.m. after a 10- to 12-hour fast and were fitted with a continuous blood glucose monitor.
Breakfast was served in the lab, and two hours later, everyone was given 100 percent orange juice for the first session, orange soda for the second session, and water for the third session.
Approximately 60 to 90 minutes later, participants were served lunch.
“We fed them and said, ‘Eat until you feel comfortably full,’ and we actually measured how many calories they consumed at lunch,” Bellissimo says. Masu.
Participants were then sent home and asked to record everything they ate for the rest of the day.
“We put them on continuous blood sugar monitors, so we could measure their blood sugar levels, or what I call excursions, for the rest of the day, changes in blood sugar levels,” he said. Masu.
According to Bellissimo, changes in blood sugar levels have a wide range of effects on how a person feels, including mood, memory, performance, appetite, and the final number of calories burned during the day.
“So the idea is [of the experiment] “What should you have as a mid-morning snack if you’re looking to potentially help reduce appetite and food intake and regulate blood sugar levels?” says Bellissimo.
While this is not a recommended practice, Bellissimo says it’s not about restricting food intake, but rather about making healthy choices that work with your body’s biology to keep you full. Says.
“I think in general people are trying to make healthy choices in their daily lives…people don’t want to overeat. So we try to make them feel satisfied and keep them from overeating throughout the day. , trying to figure out what to feed your body in real time. Ask anyone who tries to restrict calories for breakfast, lunch, and evening. Do you really force yourself to overeat at the end of the day? You’re just setting yourself up. So our idea here is, can we take actions early in the day and on an ongoing basis to improve an individual’s self-regulation?”
Findings: Not all sugars are created equal
Bellissimo found that participants who drank 100 percent orange juice consumed fewer calories at lunch than those who drank the processed beverage, even though the two drinks had similar sugar content. It is said to have decreased.
Participants also ate fewer calories throughout the day, which led to lower blood sugar levels.
“origin [of sugar] “It’s important,” he says.
Bellissimo says there is a combination of factors that may explain the effect orange juice has on appetite and subsequent blood sugar levels.
“[Orange juice] There are some fibers. Orange juice has been found to be digested more slowly than some of these sugary sweetened beverages. This means that gastric emptying is reduced. This essentially refers to how quickly food leaves the stomach and moves into the small intestine. I also think it helps regulate blood sugar levels. ”
He added that if blood sugar levels aren’t properly regulated, hunger can come back sooner.
“And the next thing you know, you realize you’re making the wrong decision because… from a cognitive perspective, your biology has overridden your ability to throttle your energy intake. , because you’re not making the best decisions,” he says.
“I think everyone has been hungry at some point in their lives. And when you’re in that state of mind, you’re less likely to make good nutritional decisions.”
Lesson: Orange juice is probably better for you than you think
Bellissimo said the study provides a lot of practical information.
“There’s something about the ratio of glucose to fructose in various beverages that may actually improve outcomes in terms of suppressing appetite and food intake,” Bellissimo says.
The study points out that the source of sugar is important when considering reducing sugar intake, he said. Adding a little bit of that sugar to your 100% orange juice may help reduce your overall sugar consumption.
“A little bit of sweetness in the morning had very strong, clear, and distinct functional benefits in terms of appetite suppression, food intake control, and overall glycemic control for the day,” he says. Masu.
“I’m not recommending this as a weight loss solution; it’s about feeling good about the choices you make because it gives you real-time functional benefits and contributes to better self-regulation.”
He added that the findings do not apply to groups not included in the study, such as diabetics, obese patients, children and the elderly.
“But it opens the door to further experimental testing, especially long-term studies that I think we need to do,” he says.