More Than Just Sugar in a Glass
This is significant because it helps explain why orange juice has repeatedly been linked to better heart health. Rather than simply raising blood sugar levels, orange juice appears to trigger subtle changes in the body’s regulatory systems—reducing inflammation and helping blood vessels relax.
Much of this effect is attributed to hesperidin, a citrus flavonoid with antioxidant and anti-inflammatory properties. Hesperidin has been shown to influence pathways related to blood pressure, cholesterol balance, and glucose metabolism.
Individual Responses May Vary
Interestingly, the effects of orange juice appear to differ depending on body composition. People carrying more body weight showed stronger changes in genes involved in fat metabolism, while leaner individuals experienced more pronounced reductions in inflammation-related gene activity.
Evidence from Larger Studies
A systematic review of 15 controlled trials involving 639 participants found that regular orange juice consumption reduced insulin resistance and lowered total cholesterol levels. Insulin resistance is a hallmark of prediabetes, while elevated cholesterol is a well-established risk factor for heart disease.
Another analysis focusing on overweight and obese adults reported modest reductions in systolic blood pressure and increases in high-density lipoprotein (HDL)—often referred to as “good” cholesterol—after several weeks of daily orange juice intake. While these changes were small, even modest improvements can have meaningful long-term health benefits when sustained.
Effects on Metabolism and Gut Health
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