This One Drink Might Make Your Cheat Meal Less Harmful

Orange juice often gets lumped in with sugary drinks — something to enjoy in small amounts or avoid entirely if you're watching your health. But what if I told you orange juice is more than just sugar water?

Sure, it’s known for its vitamin C. And yes, it does contain natural sugars. But it’s also packed with bioactive compounds like flavonoids that can have real benefits, especially when paired with less-than-ideal meals. In fact, new research suggests that drinking orange juice with a high-fat, high-carb meal might actually support a healthy inflammatory response that usually follows.

Let’s take a look at what’s really going on in that glass of OJ, and why it might be the secret weapon your cheat meal didn’t know it needed.

Antioxidant Powerhouse

Orange juice is often dismissed as a sugary beverage, but emerging research highlights its role in enhancing the body's antioxidant defenses.

A study involving normal and overweight individuals who consumed 750 mL of 100% orange juice daily for 8 weeks observed significant health benefits. Participants experienced reductions in total cholesterol and LDL-C levels, along with a marked decrease in high-sensitivity C-reactive protein (hsCRP), an inflammation marker. Notably, there was an enhancement in total antioxidant capacity and a reduction in lipid peroxidation, indicating improved oxidative status.1

In another study, healthy adults incorporated 236 mL of not-from-concentrate orange juice into their daily diet for three weeks. Results showed significant increases in plasma levels of vitamin C, folate, carotenoids, and flavanones like hesperetin and naringenin. These bioactive compounds are known for their antioxidant properties, and their elevated presence suggests enhanced antioxidant capacity.​2​

Furthermore, a 90-day intervention with 20 fl oz of freshly squeezed orange juice daily led to a significant increase in total plasma antioxidant capacity and a decrease in lipid peroxidation among adults.3

Collectively, these studies suggest that regular consumption of orange juice can enhance the body's antioxidant status, potentially offering protective effects against oxidative stress.

Healthy Cholesterol Numbers

​Regular consumption of orange juice has been associated with improved cholesterol profiles. A study involving employees at an orange juice factory found that individuals who consumed two cups (480 mL) of orange juice daily for at least 12 months had significantly lower total cholesterol (−11%), LDL cholesterol (−18%), apolipoprotein B (−12%), and LDL/HDL ratio (−12%) compared to non-consumers. These benefits were observed in individuals across a range of cholesterol levels, including those with already healthy levels and those looking to support better balance.

These findings suggest that incorporating orange juice into one's diet may contribute to better support cholesterol numbers and support healthy cardiovascular health.

Healthy Inflammatory Response

The flavonoids in OJ have also been shown to support a healthy inflammatory response in individuals consuming a high-fat, high carb meal, like fast food. 

​The flavonoids in orange juice have been shown to support a healthy inflammatory response in individuals consuming a high-fat, high-carbohydrate meal, such as fast food. A study conducted by researchers at the University at Buffalo found that consuming orange Juice consumed with the meal helped support a healthier post-meal response by maintaining normal levels of oxidative and inflammatory activity. Specifically, the intake of orange juice with the meal inhibited the rise in plasma endotoxin levels and the expression of Toll-like receptors (TLR2 and TLR4). These effects are attributed to the antioxidant properties of flavonoids like hesperetin and naringenin present in orange juice.4

Boost Your Antioxidant Defense with Daily E

Orange juice isn’t the only way to support a healthy inflammatory response. Daily E by UMZU is packed with a potent blend of full-spectrum tocopherols and tocotrienols—forms of vitamin E known for their powerful antioxidant properties. Whether you're indulging in a cheat meal or just want to stay ahead of oxidative stress, Daily E helps support cardiovascular health, immune function, and overall cellular resilience.

Add Daily E to your routine today and give your body the extra support it needs to bounce back and stay balanced.

The Bottom Line

Orange juice might not be the villain it’s often made out to be. In fact, thanks to its rich content of antioxidants and flavonoids, it may actually help your body respond better to occasional indulgences, like that high-fat, high-carb meal. From supporting a healthy inflammatory response to supporting healthy cholesterol numbers and boosting antioxidant status, the science behind OJ is more refreshing than you might think.

So next time you reach for a cheat meal, consider pairing it with a glass of orange juice. Your taste buds (and your body) just might thank you.

References

1. Dourado GK, Cesar TB. Investigation of cytokines, oxidative stress, metabolic, and inflammatory biomarkers after orange juice consumption by normal and overweight subjects. Food Nutr Res. 2015;59:28147. Published 2015 Oct 20. doi:10.3402/fnr.v59.28147

2. Franke AA, Cooney RV, Henning SM, Custer LJ. Bioavailability and antioxidant effects of orange juice components in humans. J Agric Food Chem. 2005;53(13):5170-5178. doi:10.1021/jf050054y

3. Foroudi S, Potter AS, Stamatikos A, Patil BS, Deyhim F. Drinking orange juice increases total antioxidant status and decreases lipid peroxidation in adults. J Med Food. 2014;17(5):612-617. doi:10.1089/jmf.2013.0034

4. Ghanim H, Sia CL, Upadhyay M, et al. Orange juice neutralizes the proinflammatory effect of a high-fat, high-carbohydrate meal and prevents endotoxin increase and Toll-like receptor expression [published correction appears in Am J Clin Nutr. 2011 Mar;93(3):674. Upadhyay, Mannish [corrected to Upadhyay, Manish]]. Am J Clin Nutr. 2010;91(4):940-949. doi:10.3945/ajcn.2009.28584