A 200 ml glass of orange juice contains about 18 grams of sugar, similar to the amount found in a soda of the same size. This high sugar content is due to the fact that the juice lacks fiber, which is present in whole oranges and helps slow down the absorption of sugar in the body. While orange juice has a lower glycemic index than soda, meaning it causes a slower rise in blood sugar, regular and excessive consumption can still increase the risk of insulin resistance and type 2 diabetes. Nutritionists suggest eating whole oranges instead, as they are rich in fiber and provide a greater sense of fullness, and to consume pressed juice only occasionally, preferably with other foods. The sugar in orange juice is naturally derived from the fruit, but when fiber is removed, the body processes it similarly to added sugars found in processed foods. A 355 ml can of Coca-Cola contains about 39 grams of sugar, which is more than a similar volume of orange juice. However, the key difference lies in the presence of fiber in whole oranges, which is absent in pressed juice and helps regulate the absorption of sugar. In terms of calories, orange juice provides about 80 kcal per 200 ml, compared to 140 kcal for the same amount of soda. However, this difference is not significant enough to make orange juice a reliable choice for weight loss. Orange juice is also a good source of vitamin C, with 150 ml providing about 65% of an adult’s daily requirement. However, vitamin C deficiencies are rare, and not drinking orange juice daily does not pose a significant health risk for children. Experts recommend limiting how often orange juice is consumed and preferring whole fruit as a daily source of nutrition. Eating an orange instead of drinking its juice preserves the fiber, slows sugar absorption, and provides a greater feeling of fullness. Guidelines suggest enjoying pressed juice only occasionally and not drinking it alone to avoid sharp increases in blood sugar levels. Additionally, caution is advised with nectars, which may contain added sugars that can contribute to health risks when consumed regularly.