Orange juice: Glycemic Index and Glycemic Load
Category: Beverages
Serving size: 1 cup (248 mL)
Glycemic Index (GI): 50 (low)
Glycemic Load (GL): 12 (medium)
Blood Sugar Guide: Eat in Moderation
Sodium: Low
(Orange juice)
Glycemic Index Range Chart (0-100)
Orange juice GI: 50
Glycemic Load Range Chart (0-40)
Orange juice GL: 12
Balanced Meal Planning
Orange juice has a low glycemic index of 50, meaning it typically raises blood sugar more gradually. Its glycemic load of 12 per serving also suggests a moderate blood glucose impact per serving.
Blood Sugar-Friendly Food Pairings
Pair orange juice with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Natural peanut or almond butter | ✓ | ✓ | ✓ |
| Tofu or edamame | ✓ | ✓ | ✓ |
| Hummus | ✓ | ✓ | ✓ |
| Pumpkin seeds | ✓ | ✓ | ✓ |
Diabetes-Friendly Use
- If drinking orange juice, pair it with a meal that includes protein and fiber.
- Prefer unsweetened versions and avoid drinking carbohydrate-heavy beverages on an empty stomach.
- Limit portion size (for example, a smaller glass) to reduce glycemic load per serving.
- Swap in lower GI/GL drinks from the Food Guide when possible.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Water | 1 cup (240 mL) | 0 | 0 |
| Diet soda | 1 can (370 mL) | 0 | 0 |
| Coffee (black) | 1 cup (240 mL) | 0 | 0 |
| Tea (unsweetened) | 1 cup (240 mL) | 0 | 0 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.