Green Coffee Bean Extract; A Miraculous Elixir
Mounting calories seems to be the bane of every other US citizen. Losing weight can prove to be a tough nut to trach. For this reason, people have turned to all sorts of supplements in order to make things easier. Of them, Green Coffee bean extract has come out as a clear winner.
What Is Green Coffee?
In essence, Green coffee beans are simply raw coffee beans that just haven’t been roasted yet. While their use in dietary supplements have added to their popularity, they can simply be used in hot beverages, just like their roasted counterpart. Since roasting the coffee brings out the characteristic coffee flavor we love so much, bear in mind that any beverage concocted using green beans will have a much milder flavor, much like herbal tea.
Even with a similar origin, their chemical profile is different from that of roasted coffee. Green coffee beans are abundant in chlorogenic acids; compounds touting potent anti-inflammatory and antioxidant effects, in addition to a host of other benefits. Since roasting the coffee bereaves it of chlorogenic acid, roasted coffee only contains trace amounts of the compound.
Does It Work As A Weight Loss Supplement?
The popularity of Green coffee extract as a weight loss supplement was flared after American celebrity physician and talk-show host Dr. Oz. endorsed green coffee extract in his show. Even though many health experts have refused the claims on the basis of a lack of scientific evidence, this extract has retained its place as one of the most popular weight loss supplements on the market.
Research suggests that chlorogenic acid aids the body in burning stored body fat and glucose, reducing the absorption of carbohydrates. This in turns lowers blood sugar, preventing insulin spikes and improving cholesterol. One study divided 30 overweight participants into two groups. One group was made to consume green coffee bean extract daily while the other was given regular coffee for a period of 12 weeks. At the end of the study, the first group lost on average 11.9 pounds, while the latter lost only 3.7 pounds. As for body fat, the group consuming green coffee bean extract dropped 3.6% body fat, while the other only dropped 0.7%.
Studies conducted on mice have proved fruitful in reducing fat accumulation and total body weight. However, human studies have not yet proved as conclusive. Even though there is no definitive evidence that proves the effectiveness of weight loss, people using this compound have reported many benefits. Nonetheless, more human research is needed before any conclusion is reached.
How Long Does It Take to Lose Weight?
When it comes to losing weight, there is no “one size fits all” formula. Losing excess fat around your stomach, buttocks and other important organs take some time. Green Coffee bean extract will produce the desired results in conjunction with a balanced diet and physical activity routine. The results may vary from person to person. For sustainable weight loss, it is advised to incorporate some lifestyle and dietary changes.
Other Health Benefits Of Green Coffee Bean Extract
Scientists have associated a number of potential health benefits to green coffee bean extract. These include improved skin, enhanced weight loss, lower blood pressure, and reduced risk of Diabetes. While the product has not been extensively studied yet, the results do look promising. Let’s delve into the health benefits of this compound.
Chlorogenic acid is one of the most popular polyphenols found in our diet. These plant-based chemicals possess potent antioxidant properties, which help to regulate blood sugar and combat cell-damaging, free radicals. A 2010 study found that administering 5 milligrams per kilogram (mg/kg) of body weight of chlorogenic acid regulated glucose levels in diabetic rats. Another 2009 research revealed that consuming three to four cups of decaffeinated coffee rich in chlorogenic acid cuts down the risk for type 2 diabetes by 30 percent. Since green coffee contains a relatively higher percentage of chlorogenic acid, green coffee extract may provide even greater protection as compared to regular coffee.
High Blood Pressure
We have numerous studies to show that green coffee bean extract lowers blood pressure. A Japanese study conducted in 2006 showed that consuming 140 mg of green coffee bean extract daily for 12 weeks reduced the diastolic blood pressure by 3 mmHg and systolic blood pressure by 5 mmHg in mildly hypertensive adults. While the initial results seem promising, we don’t have enough evidence to prove that it will do the same for people with chronic high blood pressure. Not to mention, green coffee may even lead to high blood pressure in people suffering from caffeine sensitivity.
It may seem too far-fetched, but Animal studies suggest that green coffee can alleviate or even eliminate some of the neuropsychiatric and cognitive symptoms of Alzheimer’s disease and may improve brain function. Since the stimulatory effect of this compound is hardly a third as potent as caffeine, it cannot give the same “kick” as caffeine. Even though, it does serve to perk you up without the added side effects of irritability or jitteriness.
A 2012 study in Nutritional Neuroscience shows that green coffee extract exhibits potent antioxidative properties, that helped to sustain normal brain metabolism in mice. A key indicator of Alzheimer’s is a decline in brain metabolism and A 2017 review of studies proved that green coffee extract acts as a neuroprotector by alleviating the oxidative stress on the brain. The same benefits may extend to other neurodegenerative disorders, such as the Parkinson’s disease.
Prevention Of Colorectal Cancer
While the role of green coffee in preventing colorectal cancer is not clear, some animal studies have shown that polyphenols in coffee can slow down or even prevent the formation of colon tumors. Containing a whopping 14 percent chlorogenic acid, green coffee beans can enhance this property. However, certain carcinogenic compounds in coffee may actually augment the risk of colorectal cancer by breaking down the cellular DNA or promoting the mutation of cells. However, it is unclear whether these compounds are the result of roasting the coffee beans or are present in raw beans as well.
Loaded in antioxidants, Green coffee beans offer excellent anti-aging effects. The high chlorogenic acid content in green coffee bean extract helps to enhance microcirculatory function, reduce redness associated with excessive sunlight exposure, and improve skin in humans. Consuming adequate amount of the extract for straight 8 weeks led to less trans-epidermal water loss and an improved pH levels of the skin. In addition, the anti-aging properties of caffeine prevent the appearance of crow’s feet, decrease wrinkle formation and skin roughness, and limit photodamage. No wonder, green coffee bean extract is included in many skincare products.
Boosts Focus And Mood
Green coffee beans still contain caffeine, which helps to improve mental health by boosting alertness, memory, attention, and mood. However, since the amount of caffeine present in green coffee beans is not much, we don’t yet know if it still produces any visible effects. Not to mention, please consult your doctor before using green coffee beans if you are caffeine intolerant.
Last but not the least, certain studies link green coffee bean extract to reduced cholesterol and triglycerides. In one such study conducted to study the effect of green coffee on fasting cholesterol and triglyceride levels, rats were given green coffee bean extract for three weeks. You will be surprised to know that rats showed 58% less triglycerides and 44% less fasting plasma cholesterol. As this extract might lower your triglycerides and cholesterol significantly, it in turn lowers your risks of cardiovascular diseases.
Possible Risks And Side Effects
Green coffee is considered safe but as with any supplement, it may have several potential risks. According to experts, “Caffeine-based supplements can react with other supplements. For example, taking one with another stimulant (like guarana or mate) can trigger a synergistic effect that could increase blood pressure to dangerous levels. A high caffeine intake can also trigger the loss of calcium and magnesium. And there’s a long list of prescription medications that interact with caffeine, from diabetes and blood pressure drugs to meds used for depression.”
Effects Of Excess Caffeine
Even though green coffee beans contain less caffeine as compared to roasted coffee, it is nevertheless detrimental to caffeine intolerant individuals. Although most healthy people don’t show any symptoms from moderate caffeine intake, too much could lead to increased blood pressure, insomnia, jittery nerves, upset stomach, increased heart rate, headache, ringing in the ears, vertigo, vomiting, and anxiety. No matter the brewing method or the variety of blend, a cup of coffee contains almost 100 mg of caffeine. If you’re taking green coffee in any form, you need to moderate your intake to avoid any unwanted effects.
May Affect Bone Health
An animal study studied mice for two months and found significant calcium depletion in the bone tissue of mice that were given daily doses of green coffee extract. This means that long-term intake of green coffee supplements can prove to be harmless for your bone health. However, we cannot say anything for certain until more research is conducted.
Pregnancy And Breastfeeding
In the absence of reliable information regarding the safety of taking green coffee bean extract in pregnant or lactating mothers, it is better to stay on the safe side and avoid use.
Caffeine in green coffee can increases pressure inside the eye within 30 minutes of consumption, and lasts for at least 90 minutes.
Abnormally High Homocysteine Levels
Studies show that overdose of chlorogenic acid can increase blood homocysteine levels. Though more research is needed to conclude this claim, high homocysteine levels aggravate the risk of cardiovascular diseases.
In the absence of any conclusive studies on green coffee bean extract, we cannot establish any dosing recommendation. However, from what we have seen so far, you can safely consume up to 400 mg of green coffee extract twice daily without incurring any of the harmful side effects. If you’re thinking about using green coffee bean extract, consult your healthcare provider to ensure that you’re taking a safe amount.