Green Coffee Beans for Weight Loss

Watch this on YouTube, 或者用中文读。

Green coffee beans contain chlorogenic acid, a powerful antioxidant that has been linked to weight loss and improved metabolism. But green coffee bean extract is not the only drink that can provide this incredible compound.

In this blog post, we’ll explore the benefits of chlorogenic acid, what you can realistically expect, and highlight other ways to get it.

What is Green coffee?

Green coffee beans are the raw, unroasted seeds of the Coffea plant. They are the same type of coffee beans that are used to make the popular beverage, but they have not been roasted.

The coffee beans are green in color because they have not undergone the roasting process, which is what gives regular coffee beans their brown color, aroma, and flavor.

People looking to take green coffee usually take it as green coffee bean extracts in a supplement.

Brewed green coffee

Brewed green coffee has a unique taste that can be somewhat bitter and herbaceous, with a slightly grassy or vegetal flavor. Some people describe it as having a more “earthy” taste compared to regular coffee.

Green coffee is not as commonly consumed as regular coffee, but it has gained popularity in recent years due to its potential health benefits. Some people also enjoy the taste of brewed green coffee and prefer it over regular coffee.

Green coffee can be brewed using similar methods as regular coffee, such as drip brewing, French press, or pour-over.

However, since green coffee beans are harder and denser than roasted beans, they can be more difficult to grind and require longer steeping times to fully extract their flavors.

Additionally, green coffee beans should be brewed at lower temperatures than regular coffee to prevent them from burning and developing off-flavors.

Nutritional benefits

Green coffee beans have several nutritional benefits. The ones most important to human health include:

• Chlorogenic acid: Green coffee beans are rich in chlorogenic acid, which is a powerful antioxidant that has been shown to have various health benefits, such as reducing inflammation, improving insulin sensitivity, and aiding in weight loss.
• Caffeine: Green coffee beans contain caffeine, which is a natural stimulant that can help increase energy levels, improve mental alertness, and enhance athletic performance.
• Polyphenols: Green coffee beans also contain polyphenols, which are another type of antioxidant that can help protect against cell damage and reduce the risk of chronic diseases such as cancer, diabetes, and heart disease.

Green coffee vs regular coffee

Because roasting tends to destroy certain compounds, which enhancing others, green coffee beans and regular coffee beans have different levels of chlorogenic acid and caffeine content.

Green coffee beans tend to have higher levels of chlorogenic acid than regular coffee beans, although the difference may not be as much many people think. The roasting process that turns green coffee beans into regular coffee beans reduces the chlorogenic acid content.

Chlorogenic acid levels in green coffee beans can vary depending on factors such as the coffee plant variety, growing conditions, and processing methods, but it is generally around 7-10% of the total weight of the green coffee bean.

In contrast, regular coffee beans typically contain about 5-6% chlorogenic acid after roasting.

Green coffee beans generally have lower levels of caffeine than regular coffee beans although this is not always the case.

On average, green coffee beans contain about 1-2% caffeine by weight, while regular coffee beans contain around 1.2-1.5% caffeine after roasting.

However, the caffeine content of coffee can vary widely depending on factors such as the type of coffee bean, brewing method, and serving size.

Chlorogenic acid

Chlorogenic acid (CGA) is a natural polyphenol compound that is found in a variety of plants, including coffee beans, apples, pears, artichokes, and blueberries. It is particularly abundant in coffee beans, where it can make up to 7% of the dry weight.

Benefits for weight loss

Here are some of the ways chlorogenic acid may help with weight loss:

• Reduces glucose absorption: Chlorogenic acid has been shown to inhibit the absorption of glucose in the small intestine, which can help regulate blood sugar levels and reduce the storage of excess glucose as fat.
• Boosts metabolism: Chlorogenic acid may increase the metabolic rate, which can help burn more calories and fat throughout the day.
• Suppresses appetite: Chlorogenic acid has been found to reduce the levels of the hunger hormone ghrelin, which can help control appetite and reduce the intake of calories.
• Decreases fat storage: Chlorogenic acid may also inhibit the activity of enzymes that promote the formation of new fat cells, which can help prevent the accumulation of fat in the body.

Unfortunately, most of these mechanisms have only really been observed in small animals, like mice, and we’re not too sure if this is how it actually helps humans to lose weight.

Different types

There are several different types of chlorogenic acid, which differ based on the number and position of the hydroxyl groups attached to the phenolic acid portion of the molecule. The most common types of chlorogenic acid found in coffee and other plants include:

• Caffeoylquinic acids (CQAs): This is the most abundant type of chlorogenic acid found in coffee. It is formed from the esterification of caffeic acid with quinic acid.
• Feruloylquinic acids (FQAs): This type of chlorogenic acid is less common in coffee than CQAs but can also be found in other plants such as fruits, vegetables, and grains. It is formed from the esterification of ferulic acid with quinic acid.
• p-Coumaroylquinic acids (pCoQAs): This type of chlorogenic acid is less common than the other two types and is formed from the esterification of p-coumaric acid with quinic acid.

Each of these types of chlorogenic acid can have slightly different properties and potential health benefits. However, most studies on chlorogenic acid have focused on CQAs, which are the most abundant and well-studied type of chlorogenic acid found in coffee.

Chlorogenic acid in drinks

Chlorogenic acid is found in all types of coffee, and although green coffee does have higher concentrations, regular coffee still contains significant amounts of it. Even instant coffee contains some chlorogenic acid.

Other than green coffee, unblended ground coffee tends to have the highest amounts.

The amount of chlorogenic acids used in weight loss studies use on average 500 mg or more per day.

This means that you could get a decent dose of chlorogenic acid by being a moderate coffee drinker, which is drinking around 3-5 cups of coffee per day.

So if you enjoy coffee, and have around 3-5 cups of coffee from unblended ground coffee beans, you might already be getting a high dose of chlorogenic acid in your diet.

Caffeine

Caffeine also contributes to the beneficial effects of green coffee. Here are some of the potential benefits of caffeine for weight loss:

• Increases metabolic rate: Caffeine has been shown to boost metabolic rate, which can help burn more calories and fat throughout the day.
• Enhances exercise performance: Caffeine has been found to improve athletic performance, which can help individuals exercise longer and burn more calories.
• Suppresses appetite: Caffeine has been shown to reduce hunger and appetite, which can help control food intake and calorie consumption.
• Provides energy and focus: Caffeine can provide a temporary energy boost and improve mental focus, which can help individuals stick to their exercise and weight loss goals.
• Helps with fat burning: Caffeine has been found to increase the breakdown of stored fat and release it into the bloodstream, where it can be used as fuel by the body.

A more comprehensive breakdown of caffeine and coffee for weight loss can be found in this article.

Side effects

Chlorogenic acid itself is pretty well tolerated. Most side effects from taking green coffee beans or extracts are related to the caffeine content, since green coffee beans still contain caffeine, albeit at lower concentrations than regular coffee.

Large amounts of caffeine can aggravate cardiovascular issues like high blood pressure or heart problems, as well as stomach issues like peptic ulcer disease.

It could worsen anxiety or insomnia, and needs to be used cautiously in those with kidney or liver impairment, pregnancy, or if you’re taking certain medication.

So if you’re taking green coffee bean extracts, and also drinking a few cups of coffee on the side, make sure you track your caffeine intake.

Interactions with medications

Green coffee extract and chlorogenic acid supplements may interact with certain medications. Here are some examples of potential interactions:

• Stimulant medications: Green coffee extract and chlorogenic acid supplements contain caffeine, which can have stimulant effects on the body. If you are taking medications that also have stimulant effects, such as some types of antidepressants or ADHD medications, taking these supplements may increase the risk of side effects such as jitteriness, anxiety, or insomnia.
• Blood pressure medications: Green coffee extract and chlorogenic acid supplements may lower blood pressure, so if you are taking medications to manage high blood pressure, taking these supplements may further lower your blood pressure to dangerous levels.
• Blood thinners: Green coffee extract and chlorogenic acid supplements may have anticoagulant effects, which can increase the risk of bleeding if taken with blood-thinning medications such as warfarin or aspirin.
• Medications for diabetes: Some studies have suggested that green coffee extract and chlorogenic acid supplements may improve insulin sensitivity and blood sugar control, which can be beneficial for people with diabetes. However, taking these supplements in combination with diabetes medications may increase the risk of hypoglycemia (low blood sugar), and may require adjustments to medication doses.

These are just a few examples of potential interactions between green coffee extract, chlorogenic acid supplements, and prescription medications. Many other potential interactions exist between drugs that can affect caffeine clearance and may increase the side effects of the caffeine content in green coffee. Talk to your doctor first if you’re taking any medication.

How effective is it for weight loss?

Green coffee extract may help a little with weight loss, according to a study that looked at 13 other studies. The weight loss was small, only about 2 kilograms after taking green coffee extract or pure chlorogenic acid daily for 8-12 weeks.

In 2014, a study funded by Applied Food Sciences found that green coffee extract was effective for treating obesity. However, the study was found to be “seriously flawed” by the Federal Trade Commission, resulting in its retraction by the authors and a $3.5 million fine to the sponsoring company.

So there is some weak evidence to suggest that chlorogenic acids do appear to help with weight loss.

However, the amount of weight typically lost is pretty modest, with patients losing on average 2-4 pounds over a few months. That’s not too impressive, unfortunately.

From what I’ve observed, the main benefits from taking green coffee beans or it’s related extracts are primarily related to the caffeine content increasing energy and physical activity, not with the chlorogenic acids.

How to use it for weight loss

If you’re already drinking a few cups of coffee on your weight loss diet because it’s part of your routine or you enjoy it, you’re likely already getting chlorogenic acids in your diet, and it’s probably unnecessary to supplement it any further.

But if you don’t drink coffee, you might find it a little more effective to simply introduce coffee into your weight loss diet, ideally with no milk or sugar, and assuming you don’t absolutely dislike coffee.

You could also drink green unroasted coffee, although I hear it doesn’t taste too great.

Drinking coffee would provide you with both the beneficial chlorogenic acids, and caffeine to increase the effectiveness of your exercises for losing weight.

But if you dislike coffee, supplementing additional green coffee extract or chlorogenic acid is likely to have only small, if any, effects on your weight.

Additionally, independent testing on green coffee bean supplements show that many of these supplements frequently have issues with purity and accurate labelling. So you’ll have to really do your own research to find reliable green coffee bean supplements.

Top supplement choices

• Caffeine anhydrous – 1 cap / day
• Green coffee (caps) – 1 to 2 caps / day

Learn more about

• Coffee and caffeine for weight loss
• Other weight loss supplements

See also

• 
  The Benefits of Inositol
  Inositol, particularly a 40:1 myo- to D-chiro ratio, supports fertility in PCOS, but myo-inositol alone works well for most other uses.
• 
  The Benefits of L-Theanine
  L-theanine is known for enhancing focus and reducing stress but may not be as effective for anxiety and sleep.
• 
  The Real Benefits of Bee Pollen
  Bee pollen is rich in nutrients and a good superfood, but research shows it has little benefits on any actual health conditions.
• 
  The Real Benefits of Turmeric
  Turmeric may help with blood sugar management and fatty liver disease but likely will not cause actual weight loss.
• 
  The Benefits of Moringa
  Moringa may not have significant effects on diabetes or cholesterol. Its most well-researched benefit is likely supporting lactation.