If you've recently started the slimming world plan, you might be wondering if you need to syn your regular glass of morning OJ or if it is syn free?
Orange juice does indeed have syns on slimming world, with most typically having around 3 syns for 150ml, making it low syns, but should still be consumed within moderation.
We've composed a short guide below which will discuss why orange juice has syns on the SW plan, some syn values from different brands as well as how it compares to freshly squeezed orange juice and low syn alternates.
Most people assume that fruit juice is good for you, however, when dieting it can be a source of hidden calories and sugar since the juice contains concentrated fruit juice which is higher in syns than the juice inside of the fruit itself, hence why fruit remains syn free on the plan when eaten.
Orange juice in particular gets syns from the sugar, with the average 150ml glass having about 13g of sugar due to it being so concentrated, orange juice with bits has a similar amount of sugar and syns, just slightly more fibre.
All orange juice has a similar syn value no matter where you buy it from, however, syn values can differ slightly according to whether or not the juice is concentrated or how it's been processed.
We've listed some syn values below.
You might be wondering if fresh-squeezed orange juice could be better for you than package orange juice in terms of syns.
Well, fresh-squeezed orange juice has typically the same amount of syns but can have less since it will be less concentrated and processed than supermarket versions. Some supermarket orange juices could use up to three oranges to make just 150ml of juice!
If you find orange juice to be too high in syns and sugars, we have listed some low syn fruit juice alternatives to try out instead below.
Overall, orange juice may only have 2-3 syns for 150ml but should be consumed within moderation due to its high sugar and calorie contents. To save syns we would suggest switching to freshly squeezed options to avoid excess sugar or try some of our low syn alternatives above like cranberry juice.