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Losing weight is a goal for many, and while diet and exercise are the most reliable methods, certain drinks and supplements have been found to aid in the process. One such drink gaining popularity is green coffee—made from raw, unroasted coffee beans. Unlike regular coffee, green coffee retains a higher concentration of chlorogenic acids, compounds believed to offer various health benefits, including weight loss. But how exactly does green coffee help in shedding those extra kilos? Let’s check!
What Is Green Coffee?
Green coffee refers to coffee beans that haven’t been roasted. During the roasting process, many of the beans’ beneficial compounds, particularly chlorogenic acid, are broken down. Green coffee beans retain a higher level of chlorogenic acid, which is believed to have numerous health benefits, including promoting weight loss, reducing blood pressure, and regulating blood sugar levels.
When consumed in the form of a drink or supplement, green coffee is said to help the body burn fat more efficiently, increase metabolism, and prevent the absorption of fat from the diet. But is this true?
Green Coffee and Weight Loss
Several studies have explored the impact of green coffee on weight loss, with promising results. One of the most notable studies was published in the journal Gastroenterology Research and Practice. The researchers reviewed several clinical trials and found that participants who consumed green coffee extract lost an average of 2.5 kgs more than those who did not. The study concluded that green coffee might be an effective tool in aiding weight loss when combined with a healthy diet and regular exercise.
Another study published in The Indian Journal of Innovative Research and Development analyzed the effects of green coffee extract on overweight people. The study followed 50 participants who took green coffee extract daily for eight weeks. At the end of the trial, the participants lost an average of 5.4 kgs without any significant changes in their diet or physical activity. The researchers attributed this weight loss to the chlorogenic acid in green coffee, which they found helped regulate glucose absorption and fat metabolism.
How Green Coffee Promotes Weight Loss?
Green coffee primarily supports weight loss through three mechanisms:
1. Boosting Metabolism: The chlorogenic acid in green coffee is believed to increase the Basal Metabolic Rate (BMR) of the body. A higher BMR means the body burns more calories at rest, promoting weight loss even without intense physical activity. According to a study published in The Journal of International Medical Research, green coffee extract increases fat-burning enzymes in the body, contributing to quicker weight loss results.
2. Regulating Blood Sugar Levels: One of the key benefits of green coffee is its ability to regulate blood sugar levels. Stable blood sugar levels prevent spikes in insulin, a hormone that signals the body to store fat. A study published in The Journal of Agricultural and Food Chemistry found that chlorogenic acid reduces the absorption of carbohydrates in the digestive tract, which helps to stabilize blood sugar and promote fat loss.
3. Reducing Fat Absorption: Chlorogenic acid is also believed to reduce fat absorption in the digestive tract. When the body absorbs less fat, it has less to store, which can contribute to weight loss. A study conducted at the University of Scranton in Pennsylvania found that participants who consumed green coffee extract saw a significant reduction in body fat percentage after 12 weeks.
Other Health Benefits of Green Coffee
Beyond weight loss, green coffee offers a range of other health benefits. Since green coffee is rich in antioxidants, it helps combat free radicals that damage cells and contribute to ageing and various diseases. The high level of antioxidants in green coffee has been linked to improved cardiovascular health, reduced inflammation, and lower risks of chronic diseases such as cancer.
Additionally, green coffee has been shown to help lower blood pressure. A study published in Clinical and Experimental Hypertension found that participants who took green coffee extract for four weeks experienced a significant reduction in both systolic and diastolic blood pressure.
Potential Side Effects of Green Coffee
While green coffee is generally considered safe, it does contain caffeine, though in smaller amounts than roasted coffee. Excessive caffeine consumption can lead to side effects such as jitteriness, insomnia, digestive issues, and increased heart rate. If you’re sensitive to caffeine, consult with a healthcare professional before incorporating green coffee into your routine.
Some studies have raised concerns about the potential effects of chlorogenic acid on calcium absorption. Therefore, individuals with osteoporosis or those at risk of calcium deficiency should also consult their doctor before taking green coffee supplements.
Green coffee shows great potential as a natural aid in weight loss. Its high concentration of chlorogenic acid helps boost metabolism, regulate blood sugar, and reduce fat absorption, all of which are key factors in losing weight. While it should not be considered a sole solution, when combined with a healthy lifestyle, green coffee can offer a helpful boost on your weight loss journey.