What is Green Coffee Bean?
Roasting coffee reduces chlorogenic acid content. This is why drinking coffee isn’t thought to have the same weight loss effects as the unroasted beans.
Green coffee bean extract comes from coffee beans that haven’t been roasted. Coffee beans contain compounds known as chlorogenic acids. Some believe these compounds have antioxidant effects, help lower blood pressure, and help you lose weight.
The extract is sold as a pill and can be found online or in health food stores. A typical dose is between 60 to 185 milligrams per day.
How does Green Coffee Bean extract work?
Green coffee bean extract does contain some caffeine.
Several studies have shown that caffeine can boost metabolism by up to 3-11%.
However, the main active ingredient is believed to be chlorogenic acid.
Some human studies suggest that it can reduce the absorption of carbohydrates from the digestive tract, which lowers blood sugar and insulin spikes.
If this is true, then taking green coffee bean extract would be like eating a slightly lower carbohydrate diet.
Other studies (in mice and rats) have shown that chlorogenic acid can reduce body weight, reduce fat absorbed from the diet, reduce fat stored in the liver and improve the function of the fat burning hormone adiponectin.
Chlorogenic acid has also been shown to drastically improve cholesterol and triglyceride levels in rats. These are important risk factors for heart disease.
Bottom Line: Green coffee has been shown to inhibit weight gain in animal studies. This may be due to decreased absorption of carbohydrates from the diet, or via some other mechanism.
Benefits of Green Coffee B
1. Assists with Weight Loss
Perhaps the green coffee bean is best known for its potential to induce weight loss.
Research suggests that chlorogenic acid helps the body to burn glucose and stored body fat, reduces the absorption of carbohydrates (lowering blood sugar and insulin spikes), and improves cholesterol.
In one particular study, a group of 30 overweight individuals was divided into two groups: one group consumed green coffee bean extract, while the other drank regular instant coffee. At the end of 12 weeks, the group consuming green coffee bean extract lost on average 11.9 pounds (5.4kg) and dropped 3.6% body fat. The group consuming plain instant coffee lost on average 3.7 pounds (1.7 kg) and dropped just 0.7% body fat.
Numerous studies have also shown that caffeine helps to boost metabolism anywhere from 3 – 11%, which, again, helps the body to lose weight or maintain a healthy weight. In another study published in the Journal of Physiology and Behavior, it was found that people who drank caffeinated coffee had a 16% increase in metabolism over those who drank decaffeinated coffee.
2. Normalizes blood sugar
Green coffee bean extract also helps to lower inflammation which has positive effects on blood sugar levels. In fact, the green coffee bean has been shown to reduce fat accumulation and insulin resistance, and may even reduce the absorption of glucose in obese people.
The green coffee bean’s ability to help normalize or reduce high blood sugar levels can, in turn, lower the risk of type two diabetes.
3. Anti-Aging Properties
Shout out to antioxidants for keeping us fly.
Green bean coffee extract holds many antioxidant properties, the majority of which have been shown to slow the effects of aging.
The high concentration of chlorogenic acid present in the green coffee extract reduces redness associated with excessive sunlight exposure. Caffeine also contains anti-aging properties. It limits photodamage, decreases skin roughness and wrinkle formation, and reduces the appearance of crow’s feet.
No wonder dermatologists and skincare companies include green coffee bean extract in their products!
4. Disease Management and Prevention
Green coffee beans are bursting full of antioxidants which help fight against damaging free radicals in the body. Free radicals assist in the development of diseases and cancer. In fact, in a 2004 study published in the Journal of Agricultural and Food Chemistry, it was concluded that chlorogenic acid antioxidants may prevent the proliferation of four kinds of cancer cells, suggesting green coffee bean extract may even help to prevent cancer.
5. Improves Energy Levels, Focus and Mood
The American Psychological Association has concluded that caffeine has significant effects on psychomotor and cognitive performance, psychological well-being, blood pressure, and athletic performance. Other studies conclude that caffeine is capable of altering attention, alertness, motivation and reaction times, to name a few.
So, every so often, ditch the coffee and opt for some green coffee bean goodness!
How to Use Green Coffee Beans?
Here’s what to look for in a green coffee seed extract product:
- Make sure the brand you choose only contains pure coffee seed extract and doesn’t contain additives, binders, fillers or cellulose. Organic products are ideal since this ensures the beans were grown without the use of certain chemicals.
- You can find a pure extract at Amazon or your local health food store.
- If you have a history of caffeine sensitivity or heart problems (more about this below), consult with your doctor first.
How much green coffee bean should you take? This depends on a number of factors, like your current condition, caffeine tolerance, and body weight. Many brands recommend taking an amount in the ballpark of 800 milligrams twice daily (30 minutes before meals) to start.
At this time there is no standard “optimal dosage” for green coffee bean extract. Studies have found that people experience benefits when taking low doses around 200–400 milligrams but may experience even stronger effects when increasing the dosage up to 800–3,000 milligrams. Ultimately, the dosage depends on the concentration of chlorogenic acid in your supplement; the higher the concentration of chlorogenic acid, the less you need to take. Recommended intakes range between:
- When chlorogenic acid concentration is lower (around 10 percent), take 800–3,000 milligrams daily.
- When chlorogenic acid concentration is higher (around 20 percent), take about 600–1,500 milligrams daily.
- When chlorogenic acid concentration is up to 50 percent, decrease your dosage to about 200–600 milligrams daily.
Read directions regarding dosage recommendations, being careful not to exceed about 2,000–3,000 milligrams without getting your doctor’s opinion first.