What is in Orange Juice?

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Ray Peat PhD:
Although many things condition the rate at which blood sugar rises after eating carbohydrates, and affect the way in which blood glucose is metabolized, making the idea of a "glycemic index" highly misleading, it is true that blood sugar and insulin responses to different foods have some meaningful effects on physiology and health.

Starch and glucose efficiently stimulate insulin secretion, and that accelerates the disposition of glucose, activating its conversion to glycogen and fat, as well as its oxidation. Fructose inhibits the stimulation of insulin by glucose, so this means that eating ordinary sugar, sucrose (a disaccharide, consisting of glucose and fructose), in place of starch, will reduce the tendency to store fat. Eating "complex carbohydrates," rather than sugars, is a reasonable way to promote obesity. Eating starch, by increasing insulin and lowering the blood sugar, stimulates the appetite, causing a person to eat more, so the effect on fat production becomes much larger than when equal amounts of sugar and starch are eaten. The obesity itself then becomes an additional physiological factor; the fat cells create something analogous to an inflammatory state. There isn't anything wrong with a high carbohydrate diet, and even a high starch diet isn't necessarily incompatible with good health, but when better foods are available they should be used instead of starches. For example, fruits have many advantages over grains, besides the difference between sugar and starch. Bread and pasta consumption are strongly associated with the occurrence of diabetes, fruit consumption has a strong inverse association.

Although pure fructose and sucrose produce less glycemia than glucose and starch do, the different effects of fruits and grains on the health can't be reduced to their effects on blood sugar.

Orange juice and sucrose have a lower glycemic index than starch or whole wheat or white bread, but it is common for dietitians to argue against the use of orange juice, because its index is the same as that of Coca Cola. But, if the glycemic index is very important, to be rational they would have to argue that Coke or orange juice should be substituted for white bread.

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[ihrmc]

By what mechanism is cellulose inflammatory on its own? Is it just that our body doesn't know what to do with it and it causes a reaction for most? I just figured it was passed through.

[joshrubineastwest]

@ihrmc

Ruminant animals have a 4 chambered stomach and are the only ones that are able to break down cellulose. We as humans CANNOT break down cellulose and chitin, which are structural polysaccharides. It does not just pass through, it causes inflammation.

[MrWelterk]

hey Josh. Cool Video, thanks! Could you please expand on the Vitamin C->increased iron-absorption subject? What´s the mechanism behind it and does it effect heme-iron and non-heme-iron differently?

[joshrubineastwest]

@MrWelterk

Coffee actually if you drink it after a meal has been shown to decrease iron absorption. Vit C can actually inc iron absorption.

[spenc193]

Also, could a cellulase enzyme taken before eating fibrous fruits/veggies help with the inflammation problem? I ask because I am estrogen dominant/inflamed and I need to get a handle on the stress hormones, calcium, and inflammation. There's so many opposing theories out there. Are simple sugars optimum, sipped slowly, or should I be using complex carbohydrates like legumes intermittently?

[joshrubineastwest]

@spenc193

Why have to take an enzyme, why not just eat foods that we can digest. If you are estroen dominant as you say, i would eliminate all PUFA's (above ground veggies) for certain, as they will inc estrogen, dec progest, but also have the same actions as estrogen in the body.

[tyv06dqu]

If the pulp is completely dissolved in the orange juice, then how can it cause problems?

[CoachTerp]

I get 400x the vitamin C from my servings of sweet peppers each day, which do not poison the liver like fiber-removed juices that contain fructose unable to be metabolized by our cells. Just saying.

[MrWelterk]

@joshrubineastwest thanks josh! i know that coffee is a potential iron-absorption-inhibitor, but i´ve never understood the difference between heme-iron and non-heme-iron. i dont think all iron is equal. i think only non-.heme-iron is blocked by coffee. do you have any further links etc. to research?

[belovedideas]

Josh, basing your judgments on clients and their success IS research. That's how Sigmund Freud and many of his followers did their research in psychoanalysis...if you don't mind the cigar... I mean the comparison...d'oh!!

[spenc193]

@joshrubineastwest Hard to argue with that first point. Thanks for the response, Josh. So as far as veggies are concerned, are the below ground variety the ONLY ones we should be consuming? Are there any other safe options, and according to Peat, fruit is a.ok correct?

[adrianwaj]

I've heard the inner side of orange and lemon peel is extremely healthy (vit P) and is anti-cancerous. In fact the entire peel of each is in Dr Shulzes superfood. The benefits of the peel is here: goo.gl / TQWUr

[adrianwaj]

@joshrubineastwest I've started fermenting vegetables in the same way as sauerkraut. Would that make it better?

[ShotDownInFlames2]

Kind of hard to believe 90% of Vitamin C is lost (sometimes I hear it as 80%), if so we would all have died of scurvy a long time ago. And if so, to heck with eating right, I'm going to McDon's.