Fresh Grapefruit and Orange Juice (100 G)

Reduce the serving size of the grapefruit–orange juice, dilute it with water or sparkling water, and sip it slowly rather than drinking it quickly.

Choose whole grapefruit or a whole orange instead of juice when possible; the intact fruit provides more fiber and is usually gentler on glucose.

Have the juice only with a balanced meal, not on an empty stomach—for example, eggs with vegetables and avocado.

Pair a small juice serving with plain unsweetened Greek yogurt and a small handful of almonds or walnuts.

Add chia seeds or ground flaxseed to a yogurt-based meal or smoothie served alongside the juice to increase fiber and slow absorption.

Avoid adding sugar, honey, syrups, or other fruit juices, and check your glucose response to identify a portion that works better for you.