Orange juice does not have to be a villain of the diet
Have you ever heard that orange juice can not be consumed by people on a diet because it is a very caloric drink?
"The caloric value of a glass of juice (200ml) is 86kcal to 20gr of carbohydrate." This is a myth that has tarnished the image of this delicious and healthy juice, which has been banned from eating many people. a big mistake is not to count these calories and carbohydrates in the total sum to be consumed in a meal, for example. Many people think that being natural fruit juice can be consumed at will, "explains nutritionist Lyvia Mendes of Xandô .
So, no, the orange juice does not have to be cut, but, yes, counted in a balanced way. "Orange juice is rich in vitamins, minerals, antioxidant compounds, which guarantee several health benefits, as they help in the detoxification of the body, in the fight against free radicals, in the regulation of intestinal function, and have diuretic action, improving retention water, and anti-inflammatory action, "she adds.
After all, can orange juice be included in the diet?
A study by UNESP has shown that orange juice can be a dietary ally. The tests were performed with 78 adult men and women between 18 and 65 years of age and with a body mass index (BMI) of between 30 and 40 kg / m². The participants were separated into two groups, one being called the "Diet", following a menu of 2,000 kcal / day, focusing on weight loss, and the other called "Orange Juice", with a menu containing the same amount At the end of the analysis, the researchers noticed that orange juice did not prevent weight loss of the participants and the recorded weight loss between the groups was the same: less six pounds in three months, eliminating 8% fat and 3% muscle mass. The reduction of measures in the waist and in the hip of the participants was also observed. In the group that consumed orange juice, there was a reduction in glucose, insulin, triglycerides, total cholesterol and LDL levels.
Best time to consume orange juice
When docked at the right times of the day, food can reach its full potential in our body. "In a general context, orange juice can be included in the breakfast, along with a good quality protein source, as well as in the main meals in order to promote a greater absorption of non-heme iron, found in dark leafy vegetables, legumes and fruits, in addition to promoting the absorption of the other vitamins and minerals, "explains Lyvia.
Ideal amount to consume and contraindications
Orange juice can be consumed by all, but the drink becomes harmful when ingested in excess and with the addition of sugar. "The amount to be ingested must be respected according to the dietary plan of each one to not extrapolate the calories, as well as the daily carbohydrate intake prescribed by your nutritionist", guides the expert.
Best way to consume the juice of orange
Alone, orange juice already offers numerous benefits. However, when it is mixed with other foods important for the proper functioning of the organism, its power becomes even more interesting. "A good choice for a healthy diet is to mix fruits with vegetables (cabbage, celery, carrot, beet, fennel) and condiments / herbs (ginger, cinnamon, mint, basil, parsley) that increase antioxidant nutrient supply, vitamins and minerals with properties of detoxification of the liver, improving the process of weight loss, "explains nutritionist Patricia Bertolucci.Juices with these combinations bring together several important nutrients for maintaining metabolism. "An example is orange juice, apple, carrot, cabbage and ginger." Orange has vitamin C, an important antioxidant, while apple provides soluble fibers that help intestinal function and decrease cholesterol absorption. beta-carotene excellent for preventing premature aging and reducing the risk of cancer.The cabbage has vegetable source calcium, excellent for bone and muscle health, and also because it contains sulfur helps to clean the liver.Finally, ginger is an excellent thermogenic increase in energy expenditure, "says Bertolucci.
Thus, fruit juices with vegetables are an excellent consumption option providing a higher content of nutrients and aiding in the hydration and replacement of electrolytes. Check out more here on how to insert the natural juices into the diet.
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