Freshly Squeezed Orange Juice (100 Ml)

Limit the juice to a small serving (about 120 mL / 4 oz) and avoid drinking it on an empty stomach.

Dilute the juice with still or sparkling water, such as half juice and half water, to reduce the sugar consumed per glass.

Choose a whole orange instead of juice when possible; its intact fiber slows sugar absorption.

Have the juice alongside protein and fat, such as plain unsweetened Greek yogurt, eggs, or a small handful of almonds or walnuts.

Add a fiber-rich option with the drink, such as chia seeds mixed into plain yogurt or oatmeal.

Take a 10–20 minute easy walk after drinking the juice to help your muscles use circulating glucose.