Nutritionists agree: eating a whole orange is better than drinking freshly squeezed juice. Both options offer benefits for our body, but the former allows us to better leverage the fruit's nutritional properties, including fiber, vitamin C, and flavonoids, which are partially lost in beverages (even freshly squeezed, espresso). In particular, what makes the difference is the fiber content, found primarily in the pith and pulp, two components of the fruit that are removed when consumed as juice: these not only contribute to a feeling of satiety, but also help keep blood sugar levels under control.
Why Oranges Are Good For You
If the proverb says "an apple a day keeps the doctor away," the same could be said for the orange, a fresh and tasty fruit that often appears in the diet during the winter season, both for breakfast and as a snack. It is a food that as a whole presents itself as a true panacea: it is one of the foods that boasts a high vitamin C content, which with its antioxidant powers strengthens the immune system and fights free radicals, becoming a precious ally against cellular aging. Furthermore, fiber regulates the absorption of sugars in the blood, reducing glycemic spikes and, in the case of pectin, becomes an ally for the health of the intestinal microbiota.
What Happens in The Juice
The whole orange is composed of the zest, the pith, the slightly bitter white part attached to the peel, and the pulp. The nutrients are concentrated mainly in the first two, which are completely eliminated when juicing . Furthermore, to obtain a juice free of any impurities, much of the pulp is also excluded, and you can see this with the naked eye because it is what remains filtered by the juicer. Let's see what this entails.
Less Fiber and More Free Sugars
The sugars present in the juice are considered free sugars because, during juicing, the orange's cell walls are destroyed, releasing the fructose and glucose naturally contained in the fruit. Unlike intrinsic sugars, which are found inside the cells and are accompanied by fiber, these are absorbed more quickly by the body, causing a sudden rise in blood sugar levels. This effect is accentuated by the loss of fiber, which instead favors its gradual release. Furthermore, at least 2-3 oranges are needed to make one juice, resulting in a higher sugar concentration.
Among the fibers that are reduced is pectin, an important nutrient for the "good bacteria" present in the intestine: they promote the well-being of what was once called intestinal flora, promoting the overall health of the organism. Another detail not to be underestimated is the feeling of satiety that fiber provides. In general, eating orange pieces involves chewing and takes more time, while drinking is a quick action, which can lead to less satisfaction, leading to a search for solid foods to satisfy hunger, thus consuming more calories.
Less Vitamin C
Freshly squeezed orange juice is often appreciated and recommended for getting a high level of vitamin C. "No," because it is equally well known that this vitamin is sensitive to oxidation and can degrade quickly when exposed to air, light, and heat. Furthermore, some compounds present in the pith and peel, such as flavonoids, are lost during pressing: among these are anthocyanins, which are not only responsible for the orange's color, but have a wide range of positive effects on our body, from reducing the risk of heart disease and tumors, to improving brain function, by stimulating the immune system and having an anti-aging effect on the skin, while also protecting the fragility of veins and capillaries.
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