Jerusalem Post

ByDR. MAYA ROSMAN

Many people drink orange juice, especially during the winter, but not only then. Dr. Maya Rosman reveals which juice is healthiest for you—and also what’s better: Orange juice or a whole orange?

Orange juice is the most common juice, in cafés and restaurants, in hotels worldwide, and also in our homes. It’s very easy to prepare, doesn’t require expensive juicers, and doesn’t need too much fruit. True, the sugar drawback is well known. But is there still an advantage to drinking citrus juice?
Yes, absolutely. Here are the details and differences:
1. Amount of dietary fiber: Clear advantage to the whole fruit

The most noticeable difference between eating a whole orange and drinking orange juice is the amount of dietary fiber. A whole orange contains both insoluble fibers (mainly in the white pith surrounding the segments) and soluble fibers like pectin—which is considered one of the healthiest fibers.

What do the fibers do?
Support digestive health

Fibers increase stool bulk, improve bowel motility, and nourish beneficial gut bacteria. Pectin, in particular, ferments in the colon and becomes an energy source for helpful bacteria, which helps balance the microbiota and reduce inflammation.
Slow sugar absorption
When fibers are present, they create a kind of "gel network" in which sugar is trapped, releasing it into the blood more slowly. The result: A moderate and stable blood sugar rise and a longer feeling of fullness.
Impact on glycemic index (GI)
A whole orange has a low-to-medium glycemic index thanks to the fibers, which slow sugar spikes.In contrast, orange juice—even freshly squeezed without added sugar—is almost fiber-free and therefore absorbed faster, raising both the glycemic index and glycemic load.
In short: Vitamins and minerals transfer to the juice in almost identical amounts, but the critical advantage of the whole fruit is the presence of fibers—which significantly affect digestion, satiety, gut health, and blood sugar response—compared to drinking juice.
2. Amount of vitamins, minerals, and sugar: The same in whole fruit and juice
The nutritional significance differs: When you squeeze an orange at home and drink it immediately, most vitamins and minerals transfer to the juice almost one-to-one. Vitamin C, folic acid, potassium, and magnesium—all are present in nearly identical amounts in the whole fruit and freshly squeezed juice. Minerals are relatively heat- and oxidation-resistant, so they are not damaged in the juicing process.
What does change? Mainly the way we consume sugar. Although the total sugar in an orange and its juice is identical, in juice you drink all the sugar at once in liquid form, without the mediation of fibers.
The result: Faster absorption and a sharper blood glucose spike, unlike the whole fruit, where fibers slow absorption.
But there are other important points: The most important—vitamin C is preserved only if the juice is consumed immediately. Vitamin C is very sensitive to oxygen and light, so juice that sits for 15–20 minutes loses a significant portion of the vitamin. Even in "freshly squeezed" supermarket juice jugs, vitamin levels are already lower.
Additionally, juice lacks all dietary fibers. Both soluble fibers (pectin) that help the gut and sugar absorption, and insoluble fibers that increase satiety, do not transfer to the juice.
One glass of orange juice (220–250 mL) contains 2× or more the recommended daily intake of vitamin C for adults, and far beyond what children need. This is because a glass of juice contains the juice of 2–3 oranges, not just one. So while the chemical amount of vitamins and minerals is nearly identical, the way they reach the body—especially regarding sugar and fibers—is completely different.
3. Vitamin absorption rate: Here juice has an advantage
Although the whole fruit is preferable for fibers, satiety, and glycemic index, in terms of the rate of vitamin absorption, particularly vitamin C, juice has a clear advantage. Why? Because juice comes without dietary fibers and without the need to chew or break down plant cells, so the body receives the vitamins in a readily available, fast form. The vitamin is already "released" in the liquid and is absorbed almost immediately through the digestive system.
Key points to highlight:
Faster vitamin C absorption
Vitamin C is water-soluble, so when in liquid form like orange juice, it is available for absorption almost immediately upon reaching the small intestine. In contrast, in the whole fruit, some vitamin is trapped in pulp cells and fibers, requiring chewing and digestive activity, releasing and absorbing gradually.
Situations needing rapid vitamin C rise: For example, after exercise, during illness, or after exposure to air pollution, freshly squeezed juice can provide a faster response than eating the whole fruit.
Less "work" for the digestive system
Drinking juice requires almost no mechanical or chemical breakdown, allowing the body to absorb vitamins faster and raise blood levels quickly.
Balance note
Despite this advantage, remember that rapid absorption comes with a drawback: Sugar absorption is also faster. So this advantage does not outweigh the importance of fibers, satiety, and glycemic index.

4. Homemade juice, juice stall, and store-bought juice: Important differences
As mentioned, one significant factor affecting juice nutritional quality is the time between squeezing and drinking. There is a big difference between homemade juice, juice squeezed in front of you at a stall, and store-bought juice.
When you squeeze oranges at home and drink immediately, you get the full vitamin C content of the whole fruit.Vitamin C is very sensitive to oxygen, light, and time, so every minute after squeezing reduces its concentration.
Additionally, vitamin absorption is fast and efficient, minerals are fully preserved, and there are no added sugars or preservatives. This is juice with the highest nutritional value.
Juice from a stall is like homemade juice, as long as it is drunk immediately.
If the juice is prepared in advance and left in a jug on the counter, it already loses some vitamin C.
Store-bought juice—the lowest nutritional value. Even if labeled "100% fruit," most commercial juices undergo pasteurization and are stored in refrigeration for a long time. Vitamin C levels are much lower compared to fresh juice—part of the vitamin breaks down during processing, and more breaks down on the shelf.
It is important to understand that some juices come from concentrates that undergo additional heating. Some juices contain added sugar, and even when they do not, store-bought juice, though convenient, is mainly a source of fast sugar without the high vitamin C benefit.
5. Incorporating juice into children’s and elderly diets: In some cases, juice is advantageous
Many young children have difficulty eating whole fruit due to texture, fibers, or simply impatience with peeling and chewing. In these cases, freshly squeezed homemade juice can be an excellent way to ensure they get essential vitamins, primarily vitamin C, in a pleasant and tasty form.
For the elderly, especially those with dental problems, difficulty chewing, or general fatigue, fresh juice allows easy and quick vitamin supply. Additionally, older age may be accompanied by reduced absorption efficiency for some vitamins in the gut, alongside decreased appetite, so drinking a glass of fresh juice can be a simple way to enrich the diet without extra effort.
Even in this case, to get the most from the juice, it must be consumed immediately after squeezing. Vitamin C is particularly sensitive to oxygen, light, and time, so even a 15-minute delay significantly reduces the vitamin content.
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