Green coffee has become increasingly popular in the health and wellness community, lauded for its rich supply of plant compounds that promote health. This article provides an in-depth examination of green coffee, exploring its potential benefits and risks, particularly regarding weight loss.
What is Green Coffee?
Green coffee beans are simply regular coffee beans that haven’t been roasted and remain completely raw. Their extract is popular as a dietary supplement, but green coffee can also be purchased in whole-bean form and used to make a hot beverage, much like roasted coffee. However, a mug of this light green drink will not taste like the roasted coffee you’re used to, as it has a much milder flavor, often described as tasting more like herbal tea than coffee.
The chemical profile of green coffee is also quite different from that of roasted coffee, though their origins are similar. Green coffee boasts an abundant supply of chlorogenic acids - compounds with potent antioxidant and anti-inflammatory effects that may provide many health benefits. Roasted coffee products also contain small amounts of chlorogenic acid, but most of it is lost during the roasting process.
Chlorogenic Acids: The Key to Green Coffee's Potential
Researchers believe that chlorogenic acids and caffeine are responsible for many of the health benefits people associate with green coffee beans. Chlorogenic acids have many possible health effects, according to review studies, including antioxidant, anti-inflammatory, and antihypertensive properties. They may also help protect the heart and liver.
Unfortunately, most of the chlorogenic acids are lost when people heat coffee beans to very high temperatures. However, roasted coffee still contains many other healthful compounds. Green coffee bean extract contains several bioactive compounds, including caffeine and chlorogenic acids, which may account for its healthful properties.
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Green Coffee and Weight Loss: Separating Fact from Fiction
In 2012, green coffee extract was promoted as a miracle weight loss supplement, but many health experts have since refuted the notion that it has any significant impact on weight. Even so, green coffee extract remains one of the most popular weight loss supplements on the market.
Several small studies have treated mice with the extract and found that it reduced total body weight and fat accumulation significantly. However, studies in humans have been far less conclusive. Most human research on green coffee has been inconclusive. While some participants lost weight, the studies were poorly designed with small sample sizes and short durations. Thus, no definitive evidence demonstrates that green coffee is effective for weight loss. Larger, well-designed human studies are needed.
Meta-Analysis of Green Coffee Bean Extract and Weight Loss
A meta-analysis of randomized controlled trials examined the impact of green coffee bean extract (GBCE) containing chlorogenic acid (CGA) on body weight. The meta-analysis included three RCTs with 103 individuals. The combined findings suggested that GBCE with CGA at least 500 mg/day resulted in body weight reduction. According to the meta-analysis, GBCE with CGA 500 mg/day lowers body weight. Nevertheless, despite its limited sample size and short-term study, this study was successful.
Other Potential Health Benefits of Green Coffee
Green coffee may have health benefits other than weight loss. In fact, its chlorogenic acids may help reduce your risk for chronic diseases like diabetes and heart disease.
In an 8-week study, 50 people with metabolic syndrome - a cluster of risk factors, including high blood pressure and blood sugar, that increase your risk for diabetes and heart disease - took 400 mg of decaffeinated green coffee bean extract twice daily. Those who took the extract experienced significant improvements in fasting blood sugar, blood pressure, and waist circumference, compared with a control group. Although these results are promising, larger studies are needed.
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Green Coffee and Type 2 Diabetes
Because they can help regulate glucose and insulin, chlorogenic acids could also help prevent or control type 2 diabetes. A 2020 review reported that green coffee extract could improve blood glucose levels and that at doses of more than 400 milligrams (mg) per day, it could also improve insulin levels.
Green Coffee and Blood Pressure
Green coffee bean extract may help people control their blood pressure. A 2019 review showed that taking more than 400 mg of the extract for 4 weeks significantly reduced both systolic and diastolic blood pressure in people with hypertension.
Green Coffee as an Antioxidant and Anti-Inflammatory Agent
Research shows that green coffee beans have antioxidant and anti-inflammatory properties. Chronic inflammation can damage cells and is a key driver in many health conditions, including cancer, arthritis, diabetes, and autoimmune disease. Because of this, eating foods that contain antioxidants, as part of a healthful diet, can have significant health benefits, including green coffee bean extract.
Risks and Side Effects of Green Coffee
Green coffee is largely safe but may have several potential risks.
Effects of Excess Caffeine
Much like roasted coffee, green coffee beans naturally contain caffeine. Although moderate caffeine intake is likely safe for most healthy people, too much could lead to negative symptoms, such as anxiety, sleep disturbances, and increased blood pressure.
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One cup (8 ounces) of either black or green coffee provides roughly 100 mg of caffeine, depending on the variety and brewing method. Because a small amount of caffeine may be lost during the roasting process, green coffee may contain slightly more caffeine than black - but the difference is likely negligible. Meanwhile, green coffee supplements usually offer 20-50 mg per capsule, though some are decaffeinated during processing. If you’re taking green coffee in any form, you may want to moderate your intake to avoid effects.
Potential Impact on Bone Health
A 2-month animal study found that mice given daily doses of green coffee extract experienced significant calcium depletion in their bone tissue. These results suggest that long-term intake of green coffee supplements may harm bone health. That said, human research is needed.
Other Potential Risks
Green coffee does contain caffeine, which can have numerous side effects when people consume it in large amounts. These side effects include anxiety, jitteriness, and a rapid heartbeat. Depending on the type, green coffee products contain varying amounts of caffeine. If a person is sensitive to caffeine, they must be sure to read the product labels before consuming them.
Researchers do not know the safe dosages for people who are pregnant or nursing, children, or those with liver or kidney disease, so these groups should avoid consuming green coffee bean products. People with a coffee allergy should avoid green coffee bean extract.
Dosage Recommendations
Insufficient data exists on green coffee to establish clear dosing recommendations. That said, at least one study used doses of up to 400 mg of green coffee extract twice daily, reporting no negative effects. If you’re considering taking this extract, consult your healthcare provider to ensure that you’re taking a safe amount. There is currently no study that determines an optimal dosage for green coffee bean extract. People should follow the instructions on the bottle and check with a doctor before deciding the correct dosage to use. More research is needed to determine a safe and effective dose.
Beyond Supplements: Incorporating Chlorogenic Acid into Your Diet
If you’re interested in incorporating chlorogenic acid into your diet, there are plenty of other ways to get it … and they’re all a part of a healthy diet. You can find chlorogenic acid in foods like:
- Apples
- Blueberries
- Eggplant
- Grapefruit
- Pears
- Potatoes
- Strawberries
- Tomatoes