You know orange juice has a lot of sugar — 21 grams in one small cup — but is it worse than a cola?

1. The dark secret in your glass of sunshine.

When fruit is stripped of its skin, pulp, flesh and other fibrous parts, it’s distilled down to its sweet essence. That means that orange juice has roughly the same amount of sugar as the demon of the nutritional world, soda — about 5 to 8 teaspoons per cup. Add to this: the sugar in pure, natural juice and the sugar in sugar-sweetened beverages are both densely packed with calories, say Naveed Sattar, MD, PhD, a professor of metabolic medicine at the University of Glasgow. In a recent article inThe Lancet Diabetes and Endocrinology journal, Sattar points out that eating whole fruit is associated with a reduced (or neutral) risk of diabetes, but drinking fruit juice is associated with an increased risk.

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Photo by Breville USA

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