A new study has uncovered that people with type 2 diabetes can safely enjoy 100% orange juice with their breakfast without negatively impacting blood sugar levels – challenging long-held assumptions about diet.
With type 2 diabetes affecting 4.6 million souls in the UK and an additional 1.3 million possibly undiagnosed, as per figures from Diabetes UK, managing the condition through lifestyle choices, particularly diet, is paramount.
In the study, published in Nutrition and Diabetes, researchers at The University of Hasselt conducted the trial, enrolling normal-to-overweight people with well-managed type 2 diabetes. Participants feasted on a carbohydrate-rich breakfast accompanied by either whole oranges, a 250ml glass of pure orange juice or a sugary orange-flavoured drink.
The impact on blood glucose and insulin was monitored over a four-hour period post-meal.
Dr Kenneth Verboven, leading the research team, revealed their unexpected findings: “We believed that the lowest blood glucose levels would be seen when someone ate fruit with breakfast, while orange juice and a sugary drink would cause higher glucose levels. In fact, there were no differences.
“We believe the significant rise in blood glucose and insulin was primarily due to the bread consumed during our standard carbohydrate-rich breakfast. The minor amounts of sugars from the fruit or drinks were negligible.
“This doesn’t imply that we advocate for individuals with diabetes to consume sugary drinks at breakfast, as these typically offer no nutritional value. However, 100% orange juice is a different story, as the sugars are derived directly from the fruit and it boasts similar vitamins, minerals and bioactives to whole oranges.
“While fruit remains the healthiest addition to breakfast as it contains some fibre, a small daily glass of 100% fruit juice is a convenient alternative when fruit isn’t an option.”
A recent study commissioned by Swedish food tech firm Picadeli and conducted by Ipsos revealed that 86% of Britain’s Gen Z adults failed to meet WHO guidelines for fruit and vegetable intake – incorporating a daily glass of 100% fruit juice can help ‘bridge this gap’, the researchers suggested.
Pure orange juice and other 100% fruit juices are categorised as minimally processed under both EU and UK law, containing no added sugars, flavourings, or preservatives.
Just one glass of orange juice provides over 80% of the daily recommended intake of vitamin C, a crucial nutrient that bolsters immunity and skin health.
Dr Carrie Ruxton, an award-winning nutritionist, highlighted the worrying lack of fruit consumption in Europe and said: “With fruit intake alarmingly low across Europe, adding a small daily glass of fruit juice into your diet can be an easy way to make sure you consume important nutrients and vitamins.
“This study shows that you don’t need to avoid fruit juice if you have well-controlled diabetes and can instead benefit from the vitamins and minerals. Choosing a high fibre breakfast, such as oats or bran flakes, is a good way to help limit those blood sugar spikes.”