Make orange juice! But, don’t throw out the pulp, of course.
The other day I bought a two-pound bag of navel oranges because Nick and I have been eating them like crazy. When I got home I realized I already had a two-pound bag of oranges …oops!
I quickly peeled ten oranges…….
Our ten oranges made about four cups of orange juice. This is exactly why I always tell my clients to choose the whole fruit and/or vegetable over the juice. I could have easily drank two cups of this stuff, which would have filled me up far less than eating five whole oranges. Not to mention the effect it would have on my blood sugar, compared to that of five oranges.
Many juice labels will claim, “2 full servings of fruit in one cup!”
But what they don’t mention is that although it may contain the juice of two servings of fruit, and probably 100% of your vitamin C for the day, that doesn’t mean it contains all of the nutrients that two servings of whole fruit would provide. Half of the volume from the oranges we juiced was turned into pulp (pictured below).
Benefits of Pulp
(Source: Superfoods Rx)
– Fiber! The reason the juice would spike my blood sugars so much faster than the actual oranges has a lot to do with the lack of fiber (specifically pectin). When you add extra pulp to your juice, or just eat the whole orange, the pectin fiber will help blood sugars rise steadily and then fall steadily, thus keeping your energy high and your hunger at bay. Fiber is also great for weight management.
– Hesperitin, which is a type of flavanoid, helps revive vitamin C after it’s killed by free radicals. In other words, hesperidin strengthens the effect of the vitamin C found in oranges. More hesperitin is found in the pulp.
– There is twice as much vitamin C in the pulp compared to the juice
– Limonene, which is a phytonutrient found in oranges, is found mainly in the pulp and skin. Limonene may help stimulate our antioxidant detoxification system, thus helping to stop cancer before it can begin. Ummm…what more could you ask for?!
And we made popsicles with our OJ!