“Fruit juice contains just as much sugar as Coca-Cola” we often hear. With our data we can, for the first time, compare what it really does to your blood glucose values. Because Clear participants have registered their meals and blood glucose on a daily basis, a lot of data is available. This allows us to test the knowledge of science against our own data in order to advise our participants even better in the future. In a previous blog, we gave you insight into the average response to a banana and apple. In this blog we look at how severe fruit juices elevate your blood glucose levels.
With our data we can see whether people react differently to fruit juice than to Coke. The results show that in general people do indeed experience a higher glucose peak after drinking a glass of orange juice compared to a glass of Coke. The graph below shows the average difference in blood glucose in the 30 minutes before intake to 2 hours after drinking orange juice. The blood glucose difference is the change in mmol/L of the blood glucose from the time of ingestion. A blood glucose difference of 1 as seen with the orange juice means that people experience an average increase of 1 mmol/L in their blood glucose after drinking orange juice. With cola we see an increase of 0.5 mmol/L and this is therefore lower than the increase in the orange juice.
It is quite difficult to understand such a curve and that is why we developed the Clear Food Score. This score is between 1 (bad) and 100 (good). This means that the higher the blood glucose value over a longer period, the worse the Clear Food Score. So if your orange juice curve has a score of 70 or higher, we consider it a good response. Is the score for example 21? Then we give you tips to adjust or replace this drink.
The average Clear Food Score is higher for the Coke than for orange juice. Does this mean that orange juice is unhealthier than Coke? While vitamins and minerals are present in fruit, it also contains a lot of (fruit) sugars and relatively little fiber. In addition, a glass of orange juice often contains about 3 oranges. The absence of fiber makes it easy to drink this amount, while eating three whole oranges is more difficult for most people. In a future blog we will explain more about the different types of sugar in food.
Before we conclude, we have an extra fact. Because of the bad name that Coke has received over the past, Diet Coke has been developed with sweeteners instead of sugar. And this is reflected in the average blood glucose values of our participants: it is almost completely flat!
Diet Coke must be healthy! This is of course also not true because your body wants unprocessed products full of vitamins, minerals and fiber which is all lacking in Diet Coke. Recent research has also shown that sweeteners affect sugar metabolism and can increase the risk of diabetes.
Clear employees are more likely to leave the orange juice on the table after seeing how much it affects their blood glucose levels. Are you curious what orange juice does to your blood glucose levels? Start now!
With healthy regards,