The quest for effective weight loss solutions has led to a surge in popularity for various supplements and dietary approaches. Among these, the "raspberry coffee diet" has garnered attention, promising benefits such as appetite reduction and enhanced fat burning. This article delves into the purported benefits of raspberry coffee, examining the scientific evidence, potential risks, and overall effectiveness of this dietary approach.
Understanding Raspberry Coffee
Raspberry coffee combines the potential benefits of raspberries with the stimulating effects of coffee. Raspberries, the edible fruit of a plant species in the rose family, are known for being a great source of fiber, vitamin C, and powerful antioxidants. They are available in several types - including black, purple and golden - but the red raspberry, or Rubus idaeus, is the most common. Coffee, on the other hand, is widely consumed for its caffeine content, which can provide a temporary energy boost and may influence metabolism.
Purported Benefits of Raspberry Coffee
Proponents of the raspberry coffee diet claim a range of benefits, including:
Appetite Reduction
Caffeine, ketones, and other compounds in raspberry coffee are believed to help reduce appetite and prevent cravings, especially nighttime hunger.
Increased Satiety
Ketones extracted from raspberries may stimulate the production of adiponectin, a protein that helps our bodies feel full faster and for longer.
Read also: Exploring the health aspects of Diet Raspberry Ginger Ale
Stimulating Natural Fat Burning
Raspberry coffee is purported to stimulate natural fat burning processes within the body.
Reduced Nutrient Absorption
The mechanism of raspberry coffee is that it helps our bodies reduce the absorption of nutrients from food. After drinking raspberry coffee, the nutrients we consume only absorb about 40-50% of calories.
Breakdown of Fatty Acids
Raspberries are claimed to break down hard, long-standing fat pockets in the body, causing the fat to liquefy, potentially leading to faster weight loss.
Examining the Evidence: Raspberry Ketones
Many of the purported benefits of raspberry coffee are attributed to raspberry ketones, the compounds responsible for the fruit's distinct aroma. Raspberry ketone is a natural substance that gives red raspberries their powerful aroma. This substance is also found in small amounts in other fruits and berries, such as blackberries, cranberries and kiwis. They are phenolic compounds that also occur in berries like blackberries, cranberries, and other fruits.
What are Raspberry Ketones?
Raspberry ketones are chemicals from red raspberries that are used for their flavor and fragrance. They are also found in kiwifruit, peaches, grapes, apples, other berries, rhubarb, and the bark of yew, maple, and pine trees.
Read also: Guilt-Free Raspberry Treat
Limited Human Studies
It's believed that raspberry ketone might increase metabolism, increase how quickly the body burns fat, and reduce appetite. But evidence in humans is limited. To date, there is not one single study that evaluates the efficacy of raspberry ketones for weight loss alone in humans.
Animal Studies: Mixed Results
Some research in rodents and test tubes shows that raspberry ketones might increase measures of metabolism and affect a hormone in the body called adiponectin, which regulates metabolism. A study in obese rats found raspberry ketones reduced their total body fat content. A 2017 animal study out of Ohio State University found that raspberry ketone supplementation has limited benefit in fat loss beyond reducing food intake in mice fed a high-fat diet.
However, it's important to note that the doses used in these animal studies are often very high. The issue with these studies involving rodents is that the doses are very high; in fact, the equivalent dose in humans is 100 to 300 milligrams a day, which is over 200 times greater than the average daily intake of raspberry ketones! This is a worrisome dosage, especially when compared to other fat-burning supplements that are on the market today.
Adiponectin and Metabolism
Raspberry ketones are claimed to increase levels of adiponectin, a hormone that helps to regulate metabolism. Adiponectin is involved in regulating glucose levels and breaking down fatty acids. Some supplement companies are claiming that raspberry ketones are a great way to increase adiponectin levels.
Synthetic vs. Natural Raspberry Ketones
Even though the word “raspberry” may appeal to people, the supplement is not derived from raspberries. Extracting raspberry ketones from raspberries is extraordinarily expensive because you need 90 pounds (41 kg) of raspberries to get a single dose. The raspberry ketones you find in supplements are synthetically manufactured and are not natural.
Read also: Decadent Keto Dessert
A Study Involving Multiple Ingredients
One human study that includes raspberry ketones and other ingredients for weight loss shows promising results. The Journal of the International Society of Sports Nutrition published a randomized, placebo-controlled, double-blind study that evaluated 70 obese but otherwise healthy women who participated in an eight-week weight-loss program. The program consisted of daily supplementation, a calorie-restricted diet and exercise training. Forty-five women completed the study after eight weeks, and significant differences were observed in body weight, fat mass, lean mass, hip girth and energy levels. Although this supplement containing raspberry ketone was beneficial in this study, it’s impossible to know if it was the ketones or another ingredient in the supplement that made the difference.
Other Potential Benefits
A 2012 study published in the Journal of Medical Food found that raspberry ketone treatment, after a high-fat diet, can protect rats against nonalcoholic steatohepatitis, which is liver inflammation caused by a buildup of fat in the liver. A 2018 study found that raspberry ketones may have a therapeutic role in controlling hyperlipidemia and insulin resistance among obese rats.
Potential Cosmetic Benefits
Researchers in Japan indicate that raspberry ketone has a structure similar to that of capsaicin, the molecular compound that’s found in spicy peppers. When researchers tested whether or not raspberry ketones work as a natural treatment for thinning hair on humans, they also found positive results. When raspberry ketone was applied topically to the scalp, it promoted hair growth in 50 percent of humans with alopecia at five months after applications. The same researchers in Japan that reported the efficacy of raspberry ketones for hair growth evaluated its ability to improve skin elasticity in humans. They found that when 0.01 percent raspberry ketone is applied topically to skin on the face, it causes increased cheek skin elasticity at two weeks after application.
Potential Side Effects and Risks
When taken by mouth: Raspberry ketone is commonly consumed in foods. When used as medicine, there isn't enough reliable information to know if raspberry ketone is safe. It is chemically related to a stimulant called synephrine, so it's possible that it might cause jitteriness, and increase blood pressure and heart rate.
Precautions
Raspberry ketone might affect blood sugar levels. This might make it more difficult to control blood sugar in people taking medicines for diabetes.
Interactions
Warfarin is used to thin the blood and prevent blood clots. Raspberry ketone might reduce the effects of warfarin, which could increase the risk for blood clots. If you take warfarin, talk with your healthcare provider before taking raspberry ketone. Taking raspberry ketone along with stimulant drugs might cause serious problems including increased heart rate and high blood pressure.
The Role of Raspberries in a Healthy Diet
Raspberries are a versatile fruit that can be incorporated into breakfast, lunch, dinner or dessert. Raspberries boast many nutrients despite being low in calories. One cup (123 grams) of red raspberries contains:
- Calories: 64
- Carbs: 14.7 grams
- Fiber: 8 grams
- Protein: 1.5 grams
- Fat: 0.8 grams
- Vitamin C: 54% of the Reference Daily Intake (RDI)
- Manganese: 41% of the RDI
- Vitamin K: 12% of the RDI
Antioxidant Properties
Raspberries are high in antioxidants, plant compounds that protect against cell damage. Antioxidants may reduce your risk of certain chronic diseases.
Impact on Blood Sugar
Raspberries may positively impact your blood sugar due to their high fiber and tannin content.
Cancer-Fighting Potential
Raspberries contain beneficial compounds that may combat various cancers, including those of the colon, breast and liver. However, studies in humans are needed.
Other Health Benefits
Raspberries may reduce arthritis risk, aid weight loss and decrease signs of aging.
Incorporating Raspberries into Your Diet
Here are some ways to incorporate raspberries into your diet:
- Eat fresh raspberries as a snack.
- Top yogurt with fresh raspberries and granola.
- Add raspberries to cereal or oatmeal.
- Top whole-grain pancakes or waffles with raspberries.
- Add frozen raspberries to a smoothie.
- Make a fresh berry salad with raspberries, blueberries, strawberries and blackberries.
- Add raspberries to a salad with chicken and goat cheese.
- Blend raspberries with water and use as a sauce for meat or fish.
- Make a baked raspberry crumble with rolled oats, nuts, cinnamon and a drizzle of maple syrup.
- Stuff raspberries with dark chocolate chips for a sweet treat.
Alternative Weight Loss Strategies
If you need to lose weight, you are not alone. More than a third of Americans are overweight - and another third are obese. Only 30% of people are at a healthy weight. The problem is, conventional weight loss methods are so difficult that an estimated 85% of people do not succeed.
Debunking Weight Loss Myths
- Raspberry Ketones: Fiction! Leave the raspberry ketone supplements on the shelf.
- Matcha: Fiction!
- Garcinia Cambogia: Fiction!
- Caffeine: Fiction! While caffeine does speed up the body’s metabolic rate in the short-term, it does not speed up weight loss.
- Alkalizing Products: Fiction!
Natural Ways to Boost Adiponectin
You can boost this fat-burning hormone naturally with foods like avocados, nuts and olive oil. Drinking coffee can also increase adiponectin levels and so will exercising.