Debunking the Myths
A celebrity doctor recently told over 1.5 million people that he’d prefer they drink soft drink over juice, claiming that at least everyone knows soft drink is unhealthy. He argued that juice causes post-prandial blood glucose level (BGL) elevations, leading to inflammation and a host of diseases. This statement lacked nuance and proper evidence, serving more as clickbait than helpful advice.
Comparing Orange Juice and Soft Drink
So, is orange juice the same or worse than soft drink? It has been hypothesized that because orange juice is high in sugar, it would be associated with diabetes, obesity, and poor metabolic health, similar to soft drink. However, observational studies have not supported this hypothesis.
Evidence from Studies
Randomized controlled trials (RCTs) have been conducted with people who have metabolic syndrome. Participants were given 500ml of 100% orange juice (not from concentrate) per day, while the control group received no specific drink but followed the same dietary recommendations. The orange juice group showed improvements in insulin sensitivity, cholesterol, blood pressure, and even weight compared to the control group. These findings have been repeated in other small RCTs. It is hypothesized that the antioxidants and vitamins in the juice contributed to these beneficial effects.
Benefits for People with Diabetes
There is also data showing that people with type 2 diabetes who are given vitamin C experience improvements in blood glucose levels and diabetic ulcer healing, indicating that many people with diabetes likely have mild vitamin C deficiency.
Practical Advice
My advice is to prefer whole fruit over juice and aim to mainly drink water. If you do have juice, choose fresh rather than concentrated. There is no single food that causes disease on its own, and all foods can be included in a healthy diet. What matters most is the overall dietary pattern.
Addressing Misconceptions
The final issue with the celebrity doctor’s video is the assumption that everyone knows soft drink is unhealthy and only consumes it as a treat. Having worked in diabetes and obesity medicine for years, I know this is simply not true. When sharing advice with millions of people, it is crucial to have a breadth of experience in the field rather than basing assumptions on personal knowledge or social circles.