Benefits of Orange Juice After a High-Fat, High-Carb Meal

Orange juice remains one of the most popular juices on the market.  In addition to its refreshing taste, orange juice is a good source or thiamin and folate and an excellent source of vitamin C.  A new study reports that drinking orange juice might protect against the negative effects of a high-fat, high-carbohydrate meal.

For this new study, 30 volunteers with a healthy body weight were divided into three test groups.  All of the study volunteers were asked to consume a 900-Calorie meal high in fat and carbohydrates, but each group was asked to consume a different beverage with their meal.  The first group consumed water, the second group drank water sweetened with glucose, and the final group consumed orange juice.  Changes in markers of oxidative stress and inflammation were measured in the study volunteers before the meal and at various time points after consuming the meal/drink combination.  The results of this study showed that:

• Drinking orange juice with the high-fat, high-carb meal reduced the production of reactive oxygen species, substances that increase oxidative stress.
• Production of pro-inflammatory chemicals was elevated in meals consumed with water or the glucose-sweetened drinks, whereas orange juice suppressed this inflammatory stress.
• Toll-like receptors were elevated in meals consumed with water and the glucose-sweetened drink, but not in meals consumed with orange juice.  These receptors appear to play an important role in inflammation-related conditions.

Overall, these results show that (1) eating a high-fat, high-carbohydrate meal has pro-inflammatory effects and increases oxidative stress and (2) suggests that drinking orange juice might protect against some of these negative effects. The study investigators suggest that some of these beneficial effects of orange juice might be due to its content of the citrus bioflavonoids hesperetin and naringenin, compounds I discussed in an earlier blog.  Of course, including orange juice with one's meal should not be an excuse to eat unhealthy foods.  Consuming a well-balanced, nutrient-dense diet rich in fruits and vegetables is a healthier approach to eating that can help manage diet-induced oxidative stress.

Following my easy plan is a convenient way to start eating healthier.  Please visit us at www.drtabor.com to learn more about my delicious foods.

Citrus Fruits Might Help Fight Against Insulin Resistance

Eating enough fruits and vegetables (at LEAST 5 servings per day) is an important part of a well-balanced, healthy diet.  Fruits and vegetables are good dietary sources of fiber, vitamins and minerals.  Additionally, many of the other phytochemicals (chemicals naturally found in plants) present in fruits and vegetables have been shown to have anti-oxidant activity and reported to help support overall good health.

A new research study examined the effect of two citrus fruit phytochemicals (the bioflavonoids hesperetin and naringenin) on the action of fat cells, which are known to produce inflammation-causing chemicals associated with some chronic health conditions.  The results of their study showed that both hesperetin and naringenin blocked the production of free fatty acids from mouse fat cells treated with the tumor necrosis factor-alpha (TNFalpha), a cellular chemical that induces inflammation and fat breakdown.

This is interesting research because of the role of free fatty acids in the possible development of diabetes.  Fat tissue is known to produce excessive amounts of inflammation-causing chemicals like TNFalpha, which convert the stored fat in fat cells into free fatty acids.  Elevated blood levels of free fatty acids have been shown to promote insulin resistance (a state where insulin is produced but not used properly), one of the first steps on the path to diabetes.  Therefore, this study suggests that these two citrus bioflavonoids might help fight against the development of insulin resistance and diabetes.

Inclusion of citrus fruits in our diet is a good way to get these phytochemicals.  Fruits like lemons, limes, oranges, tangerines, and grapefruits are good citrus fruit choices to include in your diet if you are looking to increase your consumption of citrus bioflavonoids like hesperetin and naringenin.  You can read more about citrus bioflavonoids at the Beth Israel Deaconess Medical Center.

Making fruits and vegetables part of your daily eating habits is simple with my easy diet plan.  To learn more visit me at Dr. Tabor's Slim & Beautiful Diet.