Is Orange Juice Keto-Friendly?
In the ketogenic diet, anything that's high in carbs and sugar needs to go. Even fruits that we consider healthy aren't all keto-approved and must be avoided.
Many have been asking us if orange juice is keto-friendly. Many people have varying opinions, so we're here to finally lay the facts.
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Is orange juice keto-friendly? Or should you avoid them? Find out here.
Nutritional Profile of Orange Juice
The macronutrients of orange juice vary per brand. And if you choose to make your own, then the nutritional profile will depend on the type of orange you use and the ingredients you'll add on it.
One orange fruit (about 86 grams), when juiced, yields 39 calories, 0.2 grams fat, 7.80 grams of total net carbs, and 0.6 grams of protein.
If you drink a cup of orange juice (approx. 248 grams), that's 111 calories, 0.5 grams of total fat, 26 grams of total carbs, and 1.7 grams of protein.
Orange juice packs a punch of essential vitamins and minerals that help our body function at an optimum level.
If you chug a cup of orange juice, you'll get 9% vitamin A, 206% vitamin C, 5% vitamin B6, 2% calcium, 2% iron, and 6% magnesium of the recommended daily intake (RDI).
Is Orange Juice Beneficial?
Looking at the nutrients that come with orange juice, the answer is an absolute YES.
Orange juice provides the body with a lot of benefits.
We're exposed to free radicals on a daily basis, so we need to fortify our immune system and consume healthful foods and drinks. Orange juice does exactly just that!
Orange juice is rich in vitamin C
Vitamin C is important for the body as it strengthens our immune system. It's a powerful antioxidant that fights damaging free radicals.
It also promotes bone health, helps heal wounds faster, and improves gum health.
Orange juice can help prevent kidney stones
Small mineral deposits accumulated in the kidney become stones (a.k.a kidney stones). This can cause severe pain, blood in the urine, and nausea.
Orange juice increases the pH on urine, making it more alkaline. According to studies, more alkaline urine may help prevent kidney stones.
Orange juice improves heart health
Heart disease is one of the most common causes of death. Some studies suggest that drinking orange juice may reduce some risk factors for heart disease and help keep your heart strong and healthy.
Is Orange Juice Keto-Friendly?
As mentioned at the beginning of this blog, anything that's high in carbs and sugar does not have a room in the ketogenic world.
Orange juice, unfortunately, is among the drinks that you skip. Why?
Just think about how many carbs are in an eight-ounce glass of orange juice... 27 grams!
Most keto dieters limit themselves to consuming only 20 grams of carbs a day.
If you hold on to the same carb limit, then you will want to avoid orange juice.
Orange Juice Alternative
Yes, orange juice is rich in vitamin C, but that doesn't necessarily make the drink keto-friendly.
There are other fruit juices that you can enjoy with low amounts of carbs.
Grapefruit juice is an excellent alternative. It offers that same sour and tangy taste with hints of sweetness like orange juice, without having too many carbs.