Orange juice vs coca cola
Professor Tim Spector recently proclaimed “I rather people drank coca cola than orange juice”. What?!
His claim was that “orange juice is an ultra-processed food being promoted to children as a health food”. So what is Coca Cola then? I would definitely prefer my kids (and myself) to drink orange juice rather than coke. This proclamation takes no account of the other nutrients in orange juice, focusing solely on the sugar content. So here are 5 things about orange juice that are make it better to drink than Coke:
Vitamins
Orange juice, especially when freshly squeezed, is a powerhouse of essential nutrients.
Rich in vitamin C, potassium, and folate, it contributes to a healthy immune system, aids in blood pressure regulation, and supports cell division.
Whereas Coke contains caffeine, carbonated water, artificial flavours and sweetners. But no vitamins or nutrients.Antioxidants
Oranges are packed with antioxidants that help combat oxidative stress, reducing the risk of chronic diseases and promoting overall well-being.
Coke, on the other hand, is full of high fructose corn syrup, shown to drive inflammation associated with an increased risk of obesity, diabetes, heart disease, and cancer.Calories
While the calorie content for both orange juice and coke are pretty similar (around 40 kcal per 100ml). But all calories are not created equal and whilst diet versions of coke do not contain any calories, they don’t contain any nutrients either and are full of artificial sweeteners and flavouring.Natural Sugars
Orange juice typically has less sugar per ml than coke and the type of sugar and its source play a significant role in how the body processes and responds to these sugars.The sugars in orange juice include both glucose and fructose, naturally occurring within the fruit. These natural sugars come bundled with fibre, slowing down their absorption and preventing the sudden spikes in blood sugar associated with refined sugars.Regular Coca-Cola typically contains high-fructose corn syrup or sucrose as added sugars. The combination of glucose and fructose in these added sugars can contribute to a rapid increase in blood sugar levels.
Diet versions may not contain sugar but has artificial sweeteners like aspartame or sucralose, and a recent study has linked the use of artificial sweeteners to an increased risk of cardiovascular disease.
Processing
Describing orange juice as an “ultra processed food” is misleading. The term "ultra-processed" refers to foods and beverages that undergo extensive industrial processing and often contain additives, preservatives, and artificial substances.
Freshly squeezed orange juice without additives or preservatives is minimally processed and typically wouldn't be classified as ultra-processed. Some commercially available orange juices may undergo pasteurization, a common process to eliminate harmful bacteria and extend shelf life. This moderate processing would not classify it as ultra-processed.In terms of overall processing, Coca-Cola, with its formulation and numerous additives, can be considered more processed than orange juice. The processing of Coca-Cola involves a complex industrial manufacturing process that includes the creation of a flavoured syrup, carbonation, and the addition of various artificial flavors and preservatives.
Finally size matters and the reality is that people do not typically drink orange juice in the volume that they do coke, which typically comes in cans of 330ml versus single serving orange juice cartons in 150ml or 250ml . Of course, large size bottles are available for both and people may opt for smaller or larger glasses.
