Your
honor... Today this glass of orange juice or OJ you see before you is on trial
for causing several humans to become overweight. Take this boy, Tommy for
example. He’s 12 years old and doctors have prescribed more physical exertion
to bring his body weight to a healthier level. Tommy would consume about 2
glasses of orange juice every morning. Generally, juices are full of free sugar
(glucose, fructose, sucrose etc.) which are often added by the manufacturer to
enhance flavor. According to a Press Release dated 4th March 2015,
the World Health Organization outlined a guideline recommending adults and
children to reduce their daily intake of free sugar to less than 10% of their
total energy intake (1).
Consider
Tommy’s breakfast table...On one end is an orange and on the other is a glass
of orange juice.
Constituents
|
OJ/Orange Juice
(100ml)
|
The Orange
(Fruit diameter: 8
inches)
|
Calories
|
47
|
62
|
Sugar
|
8.81 grams
|
12.25 grams
|
Dietary Fibre
|
0.2 grams
|
3.1 grams
|
% of Recommended Daily Intake
|
4%
|
3%
|
The
Orange is roughly 8 inches in diameter, a proportionate fruit carrying 62
calories, 3.1g of fiber and 12.25g of sugar (2). The glass holds 100ml of Orange juice carrying 8.81g of sugar,
0.2g of dietary fiber and 47 calories (3).
Now the brand of the juice has a direct impact on the exact caloric
constituents. Given the above stated values, one could assume that after consuming
one orange you are more likely to feel fuller. On the other hand after one
100ml glass of orange juice, you are more likely to seek out the fridge for a
second serving.
So
it’s like that at breakfast Tommy could have just one orange which makes up for
3% of his Recommended Daily Intake (RDI) (2).
Or he could have about two 100ml glasses of orange juice which accumulates to
4% of his RDI (3). It is important
to note that we are still referring to his breakfast table and that additional
juice may be consumed at lunch and dinner. However the juice is more accessible
and easy to consume. The orange on the other hand requires peeling and
additional preparation.
The
director of the World Health Organization’s Department of Nutrition for Health
and Development had this to say about free sugars...
“We
have solid evidence that keeping intake of free sugars to less than 10% of
total energy intake reduces the risk of overweight, obesity and tooth decay,” (4)
As
human beings we have a tendency to assume that “more” is always better. This is
not always the case. Too much of anything is not great for your body. In fact
your mantra should be “everything in moderation”. Take sugar for example, too
much of sugar in your diet can increase your risk of becoming overweight. This
in turn may result in chain reactions that could lead to Type II Diabetes,
Atherosclerotic heart disease or a predilection for cancerous outcomes. The
orange in its natural state harbors additional constituents such as fiber etc
that aid your digestive system’s motility while facilitating a gradual
absorption of sugar.
This
case is a bit murky, that I am aware of. The choice remains among individuals
like Tommy who may go for the healthier fruit option or go for the more
accessible glass of OJ. Statistics even show that with increasing age, the
consumption of sweetened drinks increases among children and young adults (4). Given this trend and all this
information, the question remains... Is there enough evidence to find this
glass of OJ guilty?
References
(1) World Health Organization. (2015, November 26). Media
Centre; WHO calls on countries to reduce sugars intake among adults and
children. Retrieved from World Health Organization : http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/
(2) Fatsecret . (2015, November 26). 1 Fruit Orange.
Retrieved from Fatsecret: http://www.fatsecret.com/calories-nutrition/usda/oranges%3Fportionid%3D33208
(3) Fatsecret. (2015, November 26). 100ml Orange Juice .
Retrieved from Fatsecret: http://www.fatsecret.com/calories-nutrition/usda/orange-juice?portionid=1137131&portionamount=100.000
(4) Home - Health Reports - Beverage consumption of
children and teens.
(2015, November 27). Retrieved from Statistics Canada: http://www.statcan.gc.ca/pub/82-003-x/2008004/article/10715/6500232-eng.htm
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