Orange Glycemic Index: Health Benefits

Oranges are round citrus fruits that grow on trees and originally came from China. Today, these fruits are grown in warm climates worldwide, including the United States, Mexico, and Spain. Oranges can come in many varieties, including Navel, Mandarin, Cara Cara, Blood, Valencia, Seville, and Jaffa oranges.

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Regardless of the type of orange you consume, each variety contains 100% of the recommended daily amount of vitamin C. 

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This article will explore how oranges may impact blood sugar levels and the health benefits of including this fruit in your diet. 

Oranges are considered a low glycemic index fruit, with a score between 43 and 52, depending on the variety of oranges chosen.¹ Low glycemic index fruits are often high in fiber and essential nutrients, which is true for the orange. 

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While fresh fruit is always the best option, many people consume oranges by drinking orange juice, which can contain added sugars. These add-ins can dramatically increase the glycemic index of the beverage, and people living with chronic conditions like diabetes should be mindful of consumption. When selecting a juice product, look for freshly squeezed orange juice and review the nutrition label to determine if other ingredients have been added to the mixture.

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The below glycemic index and glycemic load data is for 100g of raw navel oranges:¹ ²

Besides vitamin C, oranges are full of potassium and folate, two essential nutrients. Potassium supports heart, muscle, and bone health, while folate (a B vitamin) helps make red blood cells and DNA. Oranges also supply small amounts of calcium and magnesium.

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The below nutritional information is for 100g of raw navel oranges.² 

Oranges are an incredible fruit choice for those looking to lose weight. However, while orange juice is one of the most consumed beverages in the United States, it differs from consuming whole oranges.¹⁴ One cup of pure orange juice contains almost double the calories of a whole orange and twice as much sugar.² ¹⁵ Also, orange juice has less fiber, so it’s less filling and could lead to excessive calorie consumption.² ¹⁵

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A medium-sized navel orange can contain up to 2 grams of fiber. The fiber content in these oranges can help reduce cholesterol and belly fat (visceral fat). 

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A 2022 study tracked the food habits of almost 1,500 people with metabolic syndrome who were classified as overweight or obese. The researchers found that after 12 months, people who increased their fiber intake reduced their body weight and visceral fat.¹⁶

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Also, oranges contain flavonoids, a compound with several antioxidant properties. A 2017 study found that high intakes of flavonoids can help reduce fat mass.¹⁷

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Some ways to enjoy oranges include:

• Eating it as a whole fruit
• Adding them as a topping to overnight oats, salads, stir-fry, or slaw
• Zesting orange peels to add flavor to dishes
• Juicing an orange for a marinade or soup

Oranges are a safe choice for people living with diabetes due to their low glycemic index and low glycemic load ratings. 

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Oranges are rich in insoluble fiber that adds bulk to stool and improves digestion. Fiber helps slow down the absorption of carbohydrates after eating and can help decrease dramatic increases in blood sugar levels. One review of fifteen studies found that fiber can help reduce fasting blood sugar and HbA1c levels in people living with type 2 diabetes.¹⁰

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A medium-sized navel orange also supplies 12% of the daily recommended value of folate. Some studies suggest that folate may lower insulin levels and improve insulin resistance, blood sugar management, and symptoms of diabetes-induced eye diseases.² ¹¹ ¹² Oranges also contain 6% of the daily recommended value of potassium, which can decrease the risk of insulin resistance.² ¹³

Orange allergies are normally classified as a general fruit allergy or an allergy to citrus fruits. Symptoms of an orange allergy include itchiness of the mouth, lips, or throat, swelling, and redness. In severe cases, allergic reactions can cause hives, difficulty breathing, and anaphylaxis. Please consult a healthcare professional if you suspect an allergy, sensitivity, or intolerance to oranges.

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Outside of an allergic reaction, oranges can also pose the following risks:

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• Aggravating symptoms of gastroesophageal reflux disease (GERD)
• Increased heartburn
• Indigestion
• Interactions with certain prescription drugs

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If you are concerned about adding oranges to your diet, please consult your healthcare provider.