Are Orange Juice Keto Friendly? 5 Benefits and 3 Drawbacks of Drinking It When you first start a ketogenic diet, your doctor or nutritionist will probably tell you to avoid fruit juices and drink water instead. This is because most fruit juices have a lot of sugar and very little fiber. Drinking too much sugar can lead to weight gain and negative health consequences, but that doesn’t mean you have to avoid orange juice forever. There are some great benefits of drinking orange juice on a keto diet, as long as you get the right type. Here’s everything you need to know about drinking orange juice on keto.
Is Orange Juice Keto?
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The Benefits Of Oranges For Keto Dieters
1. Orange Juice is Not High in Sugar
Unlike most fruit juices, orange juice has only 5 grams of sugar per 100 milliliters. That’s a fraction of the amount in other fruit juices, like grapefruit or apple juice. If you’re eating a ketogenic diet, cutting out high-sugar foods is a good idea anyway. So drinking orange juice can be one way to cut out some sugar without havi
2. Oranges are High in Vitamin C
Oranges contain plenty of vitamin C and potassium – both important for your health and helping your body to use the vitamins and minerals you eat better!
3. Oranges are Good for Weight Loss
Orange juice contains more than just sugar – it also contains pectin, which can help with weight loss by helping you feel full on fewer calories.
4. Oranges are Anti-Inflammatory
Orange juice is a rich source of the antioxidant alpha-arbutin, which is also found in green tea and cranberries, both of which can help reduce inflammation in the body.
5. Orange Juice is Low in Carbs and High in Potassium
The GI of orange juice is low – it has a score of 1 on the glycemic index (GI). This means that it is digested slowly and won’t spike your blood sugar levels or cause you to feel hungry for hours after drinking it.
6. Orange Juice Contains Fiber
Orange juice contains lots of fiber – around 3 grams per 100 ml (around the same amount as other fruit juices). Fiber helps your body to digest food more effectively and helps you feel fuller for longer when you drink it. This can help you keep your weight down by keeping hunger at bay and helping you eat less overall on a keto diet
Major Drawbacks Of Orange Juice On A Keto Diet
1. Oranges are High in Potassium
Orange juice is a rich source of potassium – about 400 mg per 100 ml! This is good for preventing high blood pressure, but it can also cause ugly hungry after drinking it.
2. Orange Juice is a Good Source of Vitamins and Minerals
Oranges are a good source of vitamin C, potassium and the antioxidant alpha-arbutin.
3. Oranges are High in Fiber and Low in Sugar
Orange juice is a high-fiber fruit, with 3 grams of fiber per 100 ml. This is more than many other fruit juices that are low in fiber.
4. Orange Juice has Fewer Calories than Other Fruit Juices
Orange juice has around 160 calories per 100 ml, while other fruit juices have more like 300 calories per 100 ml – so orange juice can help you stay on track with your diet if you choose the right type!
5. Oranges are Low in Fat and Calories Compared to Other Fruit Juices
Orange juice contains only 5 grams of fat per 100 ml, compared to around 9 grams of fat in grapefruit juice or 12 grams in apple juice.
Conclusion
Orange juice is high in sugar, which is why it’s usually not recommended for keto dieters. However, there are some low-sugar orange juice options, as well as ways to reduce the amount of sugar in regular orange juice. Drinking orange juice in moderation can be a great way to get more vitamin C, as well as some B vitamins, potassium, and fiber. These are all important nutrients for maintaining health and staying fit and can help prevent disease, keep your skin healthy, and give you energy. Simply make sure you get 100% pure squeezed orange juice with no added sugar or sweeteners. Stay away from any orange juice with added sugar, corn syrup, or other additives. Orange juice is a great source of vitamin C, but you do have to be careful not to drink too much sugar.
