How effective is Green Coffee Bean Extract?
For some, losing weight can seem to be an impossible goal. To help them shed unwanted pounds, many turn to supplements – and Green Coffee bean Extract is a popular choice.
Extracted from green coffee beans, the primary active ingredient is chlorogenic acid. First promoted by Dr. Oz back in 2012, the supplement gained widespread attention.
However, a healthy dose of scepticism never hurt anyone. And when it comes to weight loss supplements, which often never work as described, it’s natural to raise that level of scepticism just a little.
I was glad that after some research I found scientific evidence about what Green Coffee Bean extract is and how it works.
Green Coffee Beans?
Green coffee beans are simply coffee beans that aren’t roasted. Coffee beans are naturally green in colour, but most of us are familiar with its brown, roasted form.
Coffee beans are rich in antioxidants and other biologically active compounds. As we’ve mentioned earlier the most important of these when it comes to weight loss is chlorogenic acid.
which is usually destroyed in the roasting process. This doesn’t mean that coffee as we know it doesn’t come with its own benefits.
What are the effects of Green Coffee Bean extract?
The main active compounds are chlorogenic acid, with caffeine providing a secondary effect.
Aside from having strong anti-oxidant properties, chlorogenic acid has been shown in human studies to disrupt the absorption of carbohydrates in the digestive tract. This results in lowered blood sugar and insulin spikes.
In animal studies, chlorogenic acid has been shown to reduce body weight, fat absorption and fat storage in the liver, and greater activation of adiponectin, a fat burning hormone. It has been shown to also significantly reduce cholesterol and triglyceride levels – a major cause of heart disease.
Green coffee bean extract also slows the absorption of glucose, which helps prevent diabetes. A dose 140-720mg a day also demonstrated a reduction in high blood pressure in both rat and human studies.
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Effect of Green Coffee Bean Extract in Human Trials.
In a study conducted to study the effects of green coffee bean extract, 30 obese individuals were divided into two groups and took part in randomized controlled trials for 12 weeks. Group A (control group) was instructed to consume regular coffee while Group B was instructed to consume instant coffee but with 200mg of Green Coffee Bean Extract.
Both groups were told not to change their diet or exercise.
At the end of the experiment, Group A lost 1.7kg of body weight while Group B lost 5.4kg. The percentage of body fat in Group A also decreased by 3.6% while Group B by only 0.7%.
Other studies were also conducted. However, many of them were sponsored by companies that sell green coffee bean extract and their honesty and methodology are questionable.
Proper Dosage and Potential Side Effects.
Green coffee bean extract does not cause any known side-effects and is quite safe for consumption as long as the proper dosage is followed. In some instances a few participants dropped out of studies, complaining of headaches and urinary tract infections. However, no clear correlation can be made between these complications and the consumption of green coffee bean extract.
Chlorogenic acid does have a laxative effect and can cause diarrhea. Those who do not take well to caffeine should also use green coffee bean extract with more care. No studies have been done to show its safety for pregnant women and children who should avoid taking green coffee bean extract.
While there are no studies to determine the optimal dose, it is recommended that a dosage of 120-300mg of chlorogenic acid be taken 30 minutes before meals.
Does Green Coffee Extract Have Other Health Benefits?
Green coffee may positively affect how our bodies absorb and use carbohydrates.
As hypothesized in the animal studies, supplementing chlorogenic acid appears to reduce glucose absorption.
This effect on glucose metabolism could play a protective role in diabetes management, and may also explain the effects on body weight.
Green coffee extract may also positively affect blood vessels, which has major implications for heart health.
Doses of between 140-720 mg per day have been shown to lower blood pressure in both rats and humans with high blood pressure.
Chlorogenic acid also functions as an antioxidant.
Any Side effects For Green Coffee Bean Extract?
According to the limited evidence available, green coffee bean extract appears to have a pretty good safety profile.
However, some participants dropped out of one study due to headache and urinary tract infection.
This study is too small to demonstrate that the side effects were caused by the supplement itself, it may just have been a coincidence.
Green coffee does contain caffeine, which can have numerous side effects when consumed in large amounts. This includes anxiety, jitteriness, rapid heartbeat, etc.
If you are sensitive to caffeine, then you should be careful with green coffee bean extract. The chlorogenic acid may also have a laxative effect and cause diarrhea.
Some people have gotten allergic reactions to green coffee beans. If you have known allergies to coffee then definitely avoid it.
Green coffee has not been shown to be safe for pregnant or breastfeeding women and should not be consumed by children.
There is currently no study that determines an optimal dosage for green coffee bean extract. However, the studies in the article above used dosages ranging from 120-300 mg of Chlorogenic acid.
Depending on the concentration of Chlorogenic acid in your supplement, this can range from a dosage of 240-3000 mg of green coffee bean extract per day.
I recommend that you follow the dosage instructions on the bottle. A common recommendation is one serving, 30 minutes before each meal.
However… most of the studies are small, short-term and often sponsored by companies that produce or sell green coffee beans.
At the end of the day, the only thing that is proven to lead to long-term results is changing your diet.
In this regard, cutting carbs and eating more protein seem to be the most effective, as well as emphasizing real, unprocessed foods.
That being said… I suppose green coffee bean extract is worth trying out if you are curious about it.
It might have a mild effect that can last for a few weeks or months, but I wouldn’t expect anything beyond that.
Losing weight is a marathon, not a sprint… and quick fixes never work in the long-term.