What Occurs to Your Physique When You Drink Orange Juice on an Empty Abdomen

Orange juice is a breakfast desk staple—latest estimates recommend Individuals drink about 486,000 metric tons of orange juice yearly.

The beverage has a refreshing taste, fast-acting sugars to spice up vitality, and ample vitamin C content material.

However what occurs while you down a full glass of orange juice very first thing within the morning? You could wonder if doing so may overwhelm your bloodstream with sugar, or whether or not the citrus’s acidity may trigger abdomen irritation, dental issues, or different points.

In line with specialists and analysis, there may be each execs and cons to consuming orange juice on an empty abdomen. Right here’s what it is advisable know.

It Offers Fast Vitality (Particularly Earlier than a Exercise)

An 8-ounce glass of orange juice gives almost 29 grams (g) of carbohydrates, 21 of which come from sugar.

Sugar is a sort of carbohydrate, that are the physique’s most popular supply of vitality. Meaning consuming orange juice by itself may provide you with a fast pick-me-up within the morning.

That is very true as a result of orange juice has very minimal quantities of fiber, which might in any other case decelerate the physique’s absorption of sugar.

In line with Toby Amidor, MS, RD, a registered dietitian and cookbook creator, this hit of vitality may be useful if you happen to’re headed for an A.M. exercise.

“OJ is an efficient pre-workout snack as it’s simply digestible, which is what you need pre-workout— particularly inside half-hour of the exercise,” Amidor informed Well being.

Primarily, the carbs in orange juice can exchange glycogen (vitality) shops and restock fluids that your physique might have misplaced in a single day, setting you up for a greater exercise.

Vitamins and Antioxidants Are Nonetheless Absorbed By the Physique

Whenever you drink your orange juice with out meals, there’s nothing to inhibit or compete together with your physique’s absorption of its vitamins—that goes for carbs, antioxidants, and vitamin C.

“A cup of freshly squeezed orange juice can comprise over 100% of the advisable each day vitamin C consumption for adults,” mentioned Jennifer Phan, MD, gastroenterologist with Hoag Doctor Companions in Irvine, CA.

That’s a superb factor in your immune system—vitamin C helps shield present immune cells and promote the manufacturing of latest ones, Amidor mentioned.

“The abdomen doesn’t want meals current for vitamin C to be absorbed, so orange juice nonetheless delivers its antioxidant and immune-supporting advantages,” Phan informed Well being.

The identical is true for different antioxidants in orange juice, together with hesperidin, a phytonutrient which helps “shield the physique’s cells towards harm attributable to free radicals,” Amidor defined. Hesperidin may additionally be good for coronary heart well being—analysis from 2021 discovered that hesperidin in orange juice improved the perform of the endothelium, or the layer of cells that line the blood vessels.

Consuming orange juice solo received’t change something, she mentioned, so that you’ll reap all of those advantages even on an empty abdomen.

Regardless of the potential positives of consuming orange juice very first thing within the morning, there’s a danger of some not-so-pleasant results, too.

It Might Spike Blood Sugar

There’s a motive juices are sometimes advisable as a fast therapy for low blood glucose (hypoglycemia): they quickly elevate blood sugar.

“The pure sugars in orange juice are absorbed shortly,” Phan defined. “With out meals to gradual the method, this will result in a spike in blood sugar.”

Blood sugar spikes might typically result in emotions of thirst, tiredness, complications, blurred imaginative and prescient, or frequent urination. Nonetheless, for most individuals, a rise in blood glucose isn’t too worrisome.

“The increase in pure sugar provides you with a brief spike, however it’ll go proper again down,” Amidor mentioned.

And regardless that consuming orange juice on an empty abdomen might elevate your blood sugar briefly, analysis suggests there’s no affiliation between consuming 100% fruit juice and creating diabetes, she added.

“In case you’re frightened [about your blood sugar], then stick to 1 serving and devour with meals or in a smoothie with different meals,” Amidor instructed.

You May Expertise Abdomen Irritation

With a pH stage of about 4, orange juice is definitely acidic. So for some folks, consuming it by itself may trigger gastrointestinal points.

“On an empty abdomen, there isn’t a meals to buffer its acidity,” mentioned Phan. “This could result in irritation of the abdomen lining in people who find themselves delicate. It might probably additionally set off heartburn and acid reflux disease.”

Nonetheless, Phan famous that that is most typical in folks with underlying circumstances, together with gastroesophageal reflux illness (GERD), gastritis, ulcers, or irritable bowel syndrome (IBS).

Dental Enamel Might Take a Hit

The identical acidity that might irritate your abdomen may hurt your tooth enamel, too.

“Whenever you drink orange juice on an empty abdomen, your physique produces much less saliva, which is what protects the enamel,” Michael Wei, DDS, founding father of Manhattan Beauty Dentist, informed Well being.

When this occurs, the acid from orange juice sits on the enamel, elevating the chance of enamel erosion and tooth decay, he defined. A 2021 research discovered that, within the lab, commercially ready grape, citrus fruit, strawberry, and orange juice elevated the harm of tooth enamel and dentin (the fabric beneath the enamel).

To reduce these results, Wei advisable consuming orange juice by a straw or following it up with a glass of water. 

On the finish of the day—or, fairly, the start of the day—is it a good suggestion to drink orange juice on an empty abdomen?

Having a glass of orange juice very first thing within the morning is a strong technique to increase vitality, however Phan mentioned consuming it with meals is, typically, the higher possibility.

By pairing your orange juice with a meal or snack, you’ll reduce any dangers for dental erosion or abdomen aches, preserve your blood sugar extra regular, and nonetheless reap antioxidant advantages.