Is Simply Orange juice bad for diabetics? What You Need to Know

December 29, 2025 •

4 min read

Studies have linked regular fruit juice consumption to an increased risk of type 2 diabetes due to its concentrated sugar. For those managing blood sugar, knowing if Simply Orange juice is bad for diabetics is crucial for a balanced diet and preventing dangerous blood glucose spikes.

Quick Summary

Simply Orange juice, like other fruit juices, is high in sugar with minimal fiber, which causes rapid blood sugar spikes. Whole fruits are a much better option for diabetes management due to their fiber content and more gradual effect on blood glucose levels.

Key Points

High Sugar, No Fiber: Simply Orange juice, like other fruit juices, is a concentrated source of sugar with the fiber removed, leading to rapid blood sugar spikes.
Whole Fruit is Better: Eating a whole orange is far more beneficial than drinking the juice because its fiber content slows down sugar absorption, preventing sharp blood glucose increases.
High Glycemic Impact: Due to its high sugar and low fiber, orange juice has a moderate to high glycemic index, making it unfavorable for managing stable blood sugar.
Monitor Portion Sizes: A single 8-ounce glass of juice contains a significant amount of carbohydrates that can easily exceed a diabetic's recommended daily intake.
Use for Hypoglycemia Only: The fast-acting sugar in orange juice makes it a useful tool for treating episodes of low blood sugar, but not for regular consumption.
Choose Healthier Alternatives: For hydration and nutrition, opt for water, vegetable juices, or homemade smoothies with added fiber instead of fruit juice.

Understanding Juice and Blood Sugar

While a whole orange is a healthy choice, orange juice is a different story. The juicing process strips away the fibrous pulp, leaving a concentrated liquid of carbohydrates and natural sugars. Because there is no fiber to slow down absorption, the body processes this liquid sugar very quickly, leading to a significant spike in blood glucose levels. For someone with diabetes, this rapid increase can cause hyperglycemia, a dangerous condition that, over time, can lead to serious health complications like nerve damage, kidney disease, and heart problems.

The Simply Orange Nutritional Profile

Simply Orange positions itself as a premium, 100% pure-squeezed orange juice with no added sugar. However, 'no added sugar' is not the same as 'low sugar'. An 8-ounce (237ml) serving of Simply Orange juice contains approximately 23 grams of sugar and 26 grams of total carbohydrates, with zero dietary fiber. This carbohydrate load is substantial for a diabetic's daily intake and can have a major impact on blood sugar control. By contrast, a single medium-sized whole orange contains about 10 grams of sugar and 2.4 grams of fiber, along with fewer calories. The fiber in the whole fruit is key to moderating the body's sugar absorption.

Why Simply Orange Juice Spikes Blood Sugar

The reason fruit juice causes a blood sugar spike is related to the missing fiber. Fiber provides bulk and slows down the digestive process. When you eat a whole orange, the fiber in the pulp requires more time for your body to break down, resulting in a gradual release of sugar into the bloodstream. In contrast, with juice, the liquid sugar is absorbed almost instantly. The glycemic index (GI) of a food measures how quickly it raises blood sugar. While an orange has a low GI of around 35, orange juice has a medium GI closer to 45-48, making it a less favorable choice for stable blood sugar. Some sources even report orange juice with a high GI between 66 and 76. This makes consuming juice similar to drinking a sugary soda in terms of its effect on blood glucose levels.

Simply Orange vs. Whole Oranges: A Nutritional Comparison

This table illustrates the stark difference between consuming the juice and eating the whole fruit, highlighting why one is suitable for a diabetic diet while the other is not.


Nutritional Aspect	Simply Orange Juice (8 oz/237ml)	Whole Medium Orange (approx. 154g)
Calories	~110-112	~60
Carbohydrates	~26g	~15g
Sugars	~23g	~12g
Dietary Fiber	0g	~3.1g
Rate of Absorption	Rapid	Gradual
Glycemic Effect	Moderate to High GI	Low GI

Healthier Drink Alternatives for Diabetics

Given the impact of Simply Orange and other fruit juices on blood sugar, many healthcare professionals recommend healthier alternatives. Here are some options:

Water: The best choice for hydration, with no carbs or calories, and no impact on blood glucose levels.
Unsweetened Tea or Coffee: When consumed without added sugar or milk, these are calorie-free options.
Vegetable Juice: Juices made from non-starchy vegetables like kale, spinach, and celery contain fewer carbohydrates and sugar than fruit juices.
Homemade Juices and Smoothies: Making your own at home allows for more control. By including the whole fruit and adding high-fiber or protein ingredients, you can make a more balanced and diabetes-friendly beverage.

How to Incorporate Orange Juice Safely (If At All)

For those with well-controlled diabetes, small portions of 100% orange juice can be included, but with caution and strategic planning.

Strict Portion Control: Limit juice intake to a small 4-ounce serving (120ml), which contains about 15 grams of carbs.
Pair with a Meal: Consuming juice alongside a meal that includes protein and healthy fats can help mitigate the blood sugar spike.
Check Blood Sugar Levels: Monitor how your body reacts by checking your blood sugar after consuming juice.
Hypoglycemia Treatment: The one instance where orange juice is a good tool for diabetics is during a hypoglycemic (low blood sugar) episode. The fast-acting sugar is absorbed quickly to raise blood sugar levels.

Conclusion

In summary, while Simply Orange juice contains no added sugar, its high concentration of natural sugar and complete lack of fiber makes it a poor choice for daily consumption for individuals with diabetes. The rapid absorption of liquid carbohydrates can cause significant and potentially dangerous blood sugar spikes. Prioritizing whole fruits and healthier, lower-carb beverage options like water and vegetable juices is the best approach for maintaining stable blood glucose levels and overall health. As always, consult a healthcare professional or registered dietitian for personalized dietary advice.

For more information on managing diabetes through diet, you can visit the American Diabetes Association's website. American Diabetes Association

Frequently Asked Questions

Whole fruit is better because it contains fiber, which slows down the digestion and absorption of its natural sugars. This prevents the rapid blood sugar spikes that are common with drinking fruit juice, which lacks this fiber.

Simply Orange juice is marketed as 100% juice with no added sugar. However, it is still naturally high in concentrated sugar, which has the same impact on blood glucose as added sugar in a liquid form.

For most diabetics, regular consumption of orange juice is not recommended. If you choose to have some, it should be a very small, controlled portion (e.g., 4 ounces) and paired with a meal to minimize the blood sugar impact.

Drinking too much juice can cause hyperglycemia (high blood sugar) due to the rapid absorption of sugar. This can lead to tiredness, blurred vision, and increased thirst. Long-term, consistent high blood sugar can cause serious complications.

Yes, in the case of a hypoglycemic episode (low blood sugar), the fast-acting sugar in a small, 4-ounce serving of 100% orange juice can quickly raise blood glucose levels to a safer range.

Most fruit juices are not recommended for regular consumption because they concentrate sugar and remove fiber. Some juices from fruits or vegetables with a lower glycemic index, like tomato or pomegranate, may be better in small amounts, but whole produce is always preferred.

The best drinks are those with little to no impact on blood sugar. Water, unsweetened tea or coffee, and vegetable juices are excellent alternatives to fruit juice.