Is green coffee bean extract the new miracle supplement for weight loss? Well, this is one of the most common questions asked by lots of overweight people around the world. So, we thought we would get them covered. Please read this post to learn about what green coffee beans are, how they work for weight loss, and what the adverse effects of the supplement are.
About Green Coffee Bean Extract
Green coffee beans are beautiful green-colored seeds found inside the bright red berries of coffee plants. We are primarily familiar with brown roasted coffee beans for preparing refreshing drinks and can’t see much of their green counterparts. These raw beans neither have a flavor nor an aroma like brown coffee beans, mainly imparted through roasting. However, the extract of green coffee beans is highly beneficial to our health. It helps regulate glucose levels in our bloodstream after eating, reducing absorption and accumulation of fats and boosting weight loss. The green coffee bean extract is prepared by soaking, boiling, and concentrating the unroasted coffee beans in distilled water for a definite period.
Also Read – How to Minimize the Amount of Caffeine in Green Tea
Weight Loss Mechanism Of Green Coffee Beans
Being the beans of the coffee plant, these unroasted green seeds contain caffeine in moderate amounts, which increases our bodily metabolism between 3% and 11% upon consumption. However, caffeine is not the main active component of green coffee bean extract. According to studies, it is high in Chlorogenic Acid, which can impact our metabolic rates and help us manage our body weight significantly. To be more elaborate, chlorogenic acid works in the following ways to make weight loss smoother and more accessible for us:
- Slows down the absorption of carbohydrates and fats from the gastrointestinal tract
- Reduces the deposits of fats in the liver
- It brings the levels of blood sugar down
- Prevents sudden spikes of insulin
- Improves the activities of a fat-burning hormone named ‘adiponectin.’
While green coffee bean extract can promote weight loss to a great extent due to its chlorogenic acid content, regular brown coffee cannot have the same effects on our bodies, as roasting reduces the amount of acid in the beans.
Studies To Consider
Scientists have conducted several randomized controlled trials to find evidence about the weight loss benefits of green coffee bean extract—the first one among these divided 30 overweight people into two groups. The first group was given plain instant coffee made from regular roasted coffee beans, and the second group was given the same instant coffee enriched with green coffee bean extract (around 200 mg. per cup). After 12 consecutive weeks, it was found that the individuals in the first group lost only 3.7 lbs with a 0.7% reduction in body fat percentage, while those in the second group lost around 11.9 kg with a 3.6% reduction in body fat percentage.
Another study, published in 2012 in a journal named ‘Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy,’ involved a bunch of obese individuals who were divided into three groups. For the first two weeks of the experiment, one group was given a green coffee bean extract of a high dose (1050 mg a day), another was given a comparatively low dose of the same (750 mg a day), and the last one was given a placebo. Following two weeks, no supplement was given to any of the subjects. However, during the first two weeks, the first group experienced significant changes in their body weight, body fat percentage, and body mass index, while individuals in the second group experienced mild changes, and the people in the last group experienced no change. It helped the researchers conclude that the green coffee bean extract promoted weight loss in the subjects.
Though the outcomes of these studies are pretty promising, these are not sufficient as the experiments were either poorly conducted or industry-sponsored.
Adverse Effects
Even though green coffee bean extract has a good safety profile, it can cause some adverse effects when consumed in large amounts. These include anxiety, restlessness, headaches, ringing in the ears, allergies, frequent urination, urinary tract infection, upset stomach, diarrhea, irregular heartbeat, increased heart rate, trouble sleeping or insomnia, and so forth. Being a caffeine-based product, it can also lead to several symptoms like weakness, sadness, difficulty concentrating, muscle tension, flushed face, etc., upon withdrawal. It can also react with certain stimulants, mineral supplements, and prescription drugs. Green coffee bean extract should also not be consumed by pregnant women, breastfeeding mothers, and caffeine-sensitive people.
Also Read – Simple DIY Coffee Shampoo Recipes and Their Benefits for Hair
The recommended daily dosage of green coffee bean extract is 240 mg to 3000 mg based on the levels of chlorogenic acid in the supplements. Usually, a person should not consume more than 300 mg of acid daily. For the best results, take a pill half an hour before eating.
Summary
Green coffee bean extract, derived from unroasted coffee beans, contains chlorogenic acid, which aids weight loss by slowing carbohydrate and fat absorption, reducing liver fat deposits, lowering blood sugar levels, preventing insulin spikes, and enhancing the fat-burning hormone ‘adiponectin.’ Studies suggest positive outcomes, but concerns include potential adverse effects like anxiety, headaches, and digestive issues. Pregnant women, breastfeeding mothers, and caffeine-sensitive individuals should avoid it. Recommended daily dosage ranges from 240 mg to 3000 mg.
