Think twice before drinking orange juice every day

It's no surprise orange juice reigns as the best-selling fruit juice in the United States. Its savory and refreshing taste, along with its marketed health benefits, have made the drink a mainstay of many people's diets.

But does the drink live up to its healthy reputation, and is it OK to drink orange juice every day?

For the most part, yes, but with some caveats, experts say. Orange juice – rich in vitamin C, potassium, folate and sometimes vitamin D – has solid nutritional benefits that can bolster your immune system and your skin health. But like most good things, it's best consumed in moderation.

About 4 to 8 ounces (or a cup) of orange juice daily is fine as long as it isn’t a primary source of hydration, said Rachael Ajmera, a dietitian who runs the website Nutrimental. 

Orange juice is high in sugar and low in fiber compared to fresh fruits, and can cause blood sugar levels to spike. This is especially true if a person is drinking it by itself, Ajmera said. Each serving also contains a good amount of calories, and given it isn’t particularly filling, Ajmera said it can be easy to go “overboard,” leading to weight gain if adjustments aren’t made to the rest of your diet.

Most adults can aim for about two servings of fruit daily, and juice counts toward that total. But the benefits aren’t an oranges-to-oranges comparison. Erika Cheng, a professor at the Indiana University School of Medicine, called the concept that juice is nutritionally equivalent to whole fruit a common misconception. Orange juice is best thought of as a concentrated source of fruit rather than a direct substitute for whole fruit. 

When eating an orange, fiber helps slow down absorption of its natural sugars, Cheng said. Juice has little to no fiber, which may result in blood sugar spikes.

Can everyone drink orange juice daily?

Due to the increase in blood sugar, experts say people with diabetes, insulin resistance or those at risk of cardiometabolic disease should be especially mindful of their intake. Orange juice can still fit in their diet, but likely in moderation. 

Pairing it with a good source of protein, fiber and healthy fats can reduce its effects on blood sugar levels, Adjmera said. Think whole-wheat toast, avocados, Greek yogurt, chia seeds or eggs. 

Adding some sparkling water to the juice can also help cut down on the amount of sugar and acidity while stretching portions more, but for individuals with acid reflux or heartburn, she said it might be best to stick to non-citrus juices instead.

What is the healthiest orange juice to drink?

When in doubt at the grocery store, the healthiest option is 100% orange juice without added sugar. In addition, high pulp not from concentrate, which can contain extra fiber, can be more filling and better for blood sugar control.

Cheng says products labeled as “juice drinks” or “cocktails” often contain added sugars and offer fewer nutritional benefits.

Does it matter when I drink it?

Insulin sensitivity tends to decrease at night, meaning that your body isn’t as efficient at transporting sugar from your bloodstream to your cells. For people with insulin resistance and diabetes, this can cause higher blood sugar levels.

“Even if you don’t have diabetes, consuming a high amount of sugar before bed could interfere with sleep by disrupting key hormones like cortisol,” Adjmera said.