Coffee, a staple in many people's daily routines, has been a subject of debate regarding its impact on weight. While some consider it a vital kick-starter, others avoid it due to concerns about addiction and sleep quality. But can coffee, specifically exotic variations like green coffee, actually contribute to weight loss? This article delves into the purported weight loss benefits of green coffee, examining the science, potential risks, and practical tips for incorporating it into a healthy lifestyle.
What is Green Coffee?
Green coffee beans are simply regular coffee beans that have not been roasted. This lack of roasting is the key difference, as the roasting process can destroy some of the beneficial natural chemicals present in the beans. Green coffee is not an exotic variety sourced from specialty growers, but rather the raw form of the beans we use for brewing regular coffee.
Green Coffee Extract
It's important to distinguish between green coffee and green coffee extract. The extract is a concentrated form of the beneficial compounds found in green coffee beans and is often used in dietary supplements.
Taste and Composition
Green coffee has a much milder, lighter flavor than roasted coffee. Some describe the taste as "grassy" or similar to green or herbal tea. Unlike the familiar aroma of roasted coffee, green coffee has a more subtle scent. The chemical composition also differs, with green coffee boasting a higher concentration of chlorogenic acids.
Chlorogenic Acids: The Key Component
Coffee beans contain compounds known as chlorogenic acids, which have strong antioxidant and anti-inflammatory properties. Chlorogenic acid, and one of its byproducts, caffeic acid, are believed to be responsible for many of the potential health benefits associated with green coffee. Roasting coffee beans can reduce the amount of chlorogenic acids present.
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Green Coffee and Weight Loss: Examining the Evidence
Green coffee extract gained popularity as a weight loss supplement after being promoted in 2012. However, the scientific evidence supporting these claims is limited and controversial.
Studies on Green Coffee and Weight Loss
Some small studies have shown that people taking green coffee lost 3 to 5 pounds more than those who weren't. These studies suggest that green coffee may act by lowering blood sugar and blocking fat buildup. A review of multiple studies suggests that components of coffee, such as chlorogenic acid and quinides, could contribute to weight loss and reduction in diabetes risk-but only in study participants who lost weight during the trial. One scientific review of clinical trials and a meta-analysis found that participants who consumed 81 to 400mg of green coffee for 4-12 weeks lost between 2 and 17 pounds. One study on patients with metabolic syndrome found that 800mg of decaf green coffee bean extract taken every day for two months was associated with smaller waist measurements and reduced appetite.
However, many health experts have refuted the notion that green coffee has any significant impact on weight. Most human research on green coffee has been inconclusive, with studies being poorly designed, having small sample sizes, and short durations. Larger, well-designed human studies are needed to determine the effectiveness of green coffee for weight loss.
Weight Loss Maintenance
Interestingly, one study suggests that coffee consumption may be associated with weight loss maintenance. Scientists compared the daily coffee consumption of nearly 500 participants who had lost weight and 2,000 regular-population coffee drinkers. They found that weight loss maintainers drank more coffee and caffeinated drinks than the control group.
Other Potential Health Benefits
Beyond weight loss, green coffee may offer other health benefits. Its chlorogenic acids may help reduce the risk of chronic diseases like diabetes and heart disease.
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Metabolic Syndrome
In an 8-week study, 50 people with metabolic syndrome 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.
Improving Insulin Sensitivity
There’s also evidence that the antioxidant-rich chlorogenic acids contained in green coffee can improve insulin sensitivity and treat metabolic syndrome, major causes of diabetes, in prediabetic patients. A study on patients with impaired glucose tolerance found that a group that received 1,200mg of chlorogenic acid every day for 12 weeks decreased their fasting blood glucose and insulin secretion, and showed increased insulin sensitivity. Another study on 15 overweight men found that chlorogenic acid and trigonelline, a plant compound found in coffee beans, significantly reduced early glucose and insulin responses during an oral glucose tolerance test.
Potential Risks and Side Effects
While green coffee is generally considered safe, it's important to be aware of potential risks and side effects.
Caffeine Content
Like roasted coffee, green coffee beans naturally contain caffeine. Excessive caffeine intake can lead to anxiety, sleep disturbances, and increased blood pressure. Green coffee may contain slightly more caffeine than black coffee. Meanwhile, green coffee supplements usually offer 20-50 mg per capsule, though some are decaffeinated during processing.
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, although human research is needed.
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Interactions with Medications
If you take any medicines regularly, talk to your doctor before you start using green coffee supplements, as green coffee interacts with many medicines.
Precautions
Because of its caffeine, extremely high doses of green coffee could be dangerous. Caffeine may not be good for people with conditions such as glaucoma, anxiety, diabetes, high blood pressure, irritable bowel syndrome, osteoporosis, or bleeding disorders. Given the lack of evidence about its safety, doctors don't recommend green coffee for children or for women who are pregnant or breastfeeding.
Dosage and Consumption
Insufficient data exists on green coffee to establish clear dosing recommendations. At least one study used doses of up to 400 mg of green coffee extract twice daily, reporting no negative effects.
How to Prepare Green Coffee
Making coffee from ground raw green coffee beans is simple. Steep the grounds in very hot (not boiling) water for ten minutes, strain and drink.
Practical Tips for Incorporating Coffee into a Weight Loss Plan
Whether you choose roasted or green coffee, there are ways to incorporate it into a weight loss plan without sabotaging your efforts.
Avoid Sugary Coffee Drinks
Cut out frappes, blended drinks, and sugar-sweetened coffee.
Drink it Black or with No-Additive Cream
Acquire a taste for drinking your coffee black or with a bit of organic cream, half and half, or nut milk.
Avoid Fatty Coffee Drinks
If intermittent fasting works for you, try to avoid "extending" your fasting window by sipping butter- and oil-rich keto coffee drinks.