A glass of orange juice contains as much sugar as a glass of Coke, causing similar glucose fluctuations because the absence of fiber from the whole fruit accelerates the body's assimilation of the sugar.

noli's read

From an analytical standpoint, the quantitative comparison is accurate: according to the CIQUAL nutritional composition table (observational data), a glass of orange juice provides approximately 9 to 10 g of sugar per 100 ml, which is very close to the 10.6 g in Coca-Cola. Furthermore, the World Health Organization (expert opinion) indeed classifies these sugars as "free sugars" due to the mechanical extraction of the fibers that would normally slow their absorption. However, equating the overall biological impact of these beverages on our vitality is an exaggeration. A randomized controlled trial (RCT) published in the journal Clinical Nutrition (2019) demonstrated that orange juice and cola have quite distinct metabolic effects, with the juice not altering insulin sensitivity in the same way. Moreover, large meta-analyses of observational studies (notably published in Public Health Nutrition) indicate that moderate consumption of pure fruit juice does not lead to the same risk of internal energy imbalance as sodas, thanks to the presence of valuable nutrients such as vitamins, potassium, and polyphenols.

the sources

1. 1Malik VS, Hu FB 2019
2. 2Yang Q, Zhang Z, Gregg EW, et al. 2014
3. 3Westwater ML, Fletcher PC, Ziauddeen H 2016