Orange Juice (100%, Frozen, Not Reconstituted) – Glycemic Index & Nutritional Analysis

Are you curious about how frozen orange juice concentrate affects your blood sugar? Let’s explore this common breakfast beverage and understand its glycemic impact and nutritional profile.

What is the Glycemic Index of Frozen Orange Juice?

Frozen orange juice concentrate (not reconstituted) has a glycemic index (GI) of 50, placing it in the medium GI range. This means it causes a moderate rise in blood glucose levels compared to pure glucose.

The glycemic load (GL) is 17.1 per 100g serving, which represents the actual impact on blood sugar when considering the carbohydrate content in a typical portion. This GL value is considered medium-high, indicating that despite its moderate GI, the concentrated nature of the juice means it still has a significant effect on blood sugar levels.

Nutritional Breakdown of Frozen Orange Juice (100g)

• Calories: 148
• Protein: 2.4g
• Fat: 0.25g
• Total Carbohydrates: 35.2g
• Dietary Fiber: 1g
• Sugars: 29.7g
• Net Carbs: 34.2g

Is Frozen Orange Juice Good for Blood Sugar Management?

While orange juice provides vitamin C and other nutrients, its concentrated form has several considerations for blood sugar management:

• The relatively high sugar content (29.7g per 100g) can cause significant blood glucose fluctuations
• The low fiber content (just 1g) doesn’t help slow sugar absorption
• The net carbs of 34.2g contribute to its medium-high glycemic load

Healthier Alternatives and Consumption Tips

If you enjoy orange juice but are concerned about blood sugar:

• Dilute frozen concentrate more than recommended to reduce carbohydrate density
• Consider eating a whole orange instead – it has more fiber and a lower GL
• Pair juice with protein or healthy fats to slow glucose absorption
• Limit portion sizes to reduce overall carbohydrate intake

Bottom Line

Frozen orange juice concentrate is a convenient source of vitamin C but should be consumed mindfully, especially by those monitoring blood glucose levels. Its medium GI but relatively high glycemic load makes it better suited as an occasional treat rather than a daily beverage for those with diabetes or insulin resistance.

When consuming, remember that the standard serving examined here (100g) is relatively small – many people drink much larger portions, which would multiply the carbohydrate impact accordingly.