For years we've been told that orange juice is a one-way ticket to a glucose roller coaster, thanks largely to its carbohydrate content and serious lack of fiber. So is this belief a fruit fact or fiction? Let's dig in.

High or low blood sugar levels aren't a game and can lead to grave medical emergencies if left unchecked. So does a glass of sunshine help your blood sugar levels sing or sink? Well, scientific research has coughed up some mixed results. Multiple studies report that OJ doesn't necessarily twerk with your blood sugar and in some instances, even lowers it a tinge.

How in the citrus world is this possible? The simple answer is that the natural sugars in orange juice don't party with your blood sugar like the refined sugars you may find in your favorite cola or ethanol water. Plus, orange juice comes accessorized with flavonoids (Antioxidant compounds found in plants. Fancy, right?) One of these, hesperidin, has been seen cosying up to the ability to lower blood sugar, potentially explaining why OJ doesn't sky-rocket your blood sugar, despite being heavy on the carbs.

Dive into the world of the glycemic index (GI), and you'll find orange juice resting comfortably with a score between 43 and 49, depending on who you ask, landing it in the low GI camp. This means it's not likely to rush your blood sugar to unwanted highs. Its solid fruit counterpart, whole oranges, score similarly. Yet they come brimming with fiber, known for putting the brakes on glucose absorption.

And what about those living the diabetes life? They frequently get counseled to cut out orange juice like an ex, but again the research likes to keep things ambiguous. One study even suggested there was not a significant difference in blood sugar spike post whole orange consumption, OJ chugging, or sugar-sweetened beverage drinking. Though, dietary guidelines remain inconsistent depending on who you talk to, with some health hacks urging for the whole fruit and others limiting juice intake to a modest daily half-cup.

So before you throw out your juicer, reflect on the fact that orange juice is high in carbohydrates, vitamin C, and antioxidants, but low in fiber and protein. Check in with your body and your healthcare professional. After all, what's juice without a squeeze of moderation?