Green coffee bean is gaining popularity as a weightloss and health supplement. But does it work, is it safe?
Coffee beans are naturally green, but the roasting process turns them brown. Coffee beans are rich in antioxidants and researchers believe that chlorogenic acids and caffeine present in green coffee are responsible for many of the health benefits people associate with green coffee beans.
Studies indicate that chlorogenic acids have many possible health effects, namely: antioxidant, anti-inflammatory & antihypertensive. They may also help protect the heart and liver.
Unfortunately, most of the chlorogenic acids are destroyed during roasting of the beans
Conditions for which green coffee might work
Weight Loss: Some studies indicate that consuming caffeine may help promote weight loss. However, scientists believe the high levels of chlorogenic acids in green coffee bean extract are key to its weight loss effects.
Chlorogenic acids may also boost fat metabolism, lower cholesterol and triglyceride levels.
Type 2 Diabetes: A 2020 review reported that green coffee extract could improve blood glucose levels and at doses of more than 400 mg per day, it could also improve insulin levels.
Hypertension: Green coffee bean extract may help people control their blood pressure. A 2019 review showed that taking more than 400 mg of green coffee extract for four weeks significantly lowered both systolic and diastolic blood pressure in people suffering from high blood pressure.
Does Green Coffee extract work for weight loss?
Several studies and reviews have shown that green coffee bean extract may help people lose weight. In a study in 2017, females with obesity were supplemented with 400 mg of green coffee bean extract for a duration of eight weeks. It was noted that taking green coffee extract along with a healthy diet, resulted in more weight loss than following an energy-restricted diet alone. The extract also helped in reducing total cholesterol, LDL and free fatty acids. Another research in the year 2020 reiterated that green coffee bean extract may help in reducing total cholesterol, LDL and triglycerides levels.
The downside for these studies were the small sample sizes and short durations which means that researchers do not know the long-term effects of this supplement.
Green coffee does contain caffeine, and it can have the same side effects as excess of tea/coffee or any other food rich in caffeine if taken in excess. The side effects include anxiety, jitteriness, and a rapid heartbeat.
The studies could not ascertain safe dosages for pregnant or nursing women, children and people suffering from liver or kidney disease. Having said that there is currently no study that determines an optimal/safe dosage for green coffee bean extract.
Our take: Weight loss requires a judicious healthful diet and plenty of physical exercise. Eating, thinking, living healthy. No supplements are required for the same.
Always consult a nutritionist/doctor before trying new supplements.