Juice orange (1 piece)

Choose a whole orange instead of orange juice; the intact fruit’s fiber slows absorption.

Keep juice to a small serving (about 120 mL / 4 oz) and avoid refills.

Drink it with a protein- and fat-containing snack, such as plain unsweetened Greek yogurt or a small handful of almonds.

Avoid having orange juice on an empty stomach; include it as part of a balanced meal.

Dilute a small portion of juice with sparkling or still water to reduce the amount of juice consumed.

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