The task of losing weight is complicated, and it is for this reason that many people seek to pave the way consuming supplements.
Green coffee extract is one of them and, currently, one of the most popular in the world. As its name suggests, it is extracted from green coffee beans, and contains a substance called acid chlorogenic, which is allegedly responsible for its effects on weight loss.
This extract was promoted by Dr. Oz in 2012. This specialist is an American doctor famous for his television appearances, and is one of the "health gurus' best known in the world.
But the truth is that the majority of supplements for weight loss never work as it promises. Thus, it is time to take a look detailed extract of green coffee to see how it works and what says science about it.
What are the green coffee beans?
pocillo café verdeGreen coffee beans are basically unroasted coffee beans. The coffee is naturally green, but usually is roasted before being put on the market and that process obscures it.
Coffee beans are packed with antioxidants and active pharmacological components. Two of the most important ones are caffeine and chlorogenic acid.
The latter is the main active ingredient in green coffee beans, i.e., the substance that makes effective weight loss (1).
Unfortunately, the majority of chlorogenic acid is lost once the coffee bean is roasted (2). Thus, regular coffee beans do not have the same effect (though there are many good reasons to drink coffee).
In summary: the green coffee beans are the same as the regular, except that have not been roasted. They have a high content of chlorogenic acid.
How does the extract of green coffee?
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Green coffee beans contain a certain amount of caffeine. And several studies have shown that caffeine can accelerate metabolism between 3 and 11% (3 ).
However, the main active ingredient, it is believed, is chlorogenic acid. Some studies in humans suggest that it can reduce the absorption of carbohydrates in the gut, which lowers the level of blood sugar and insulin peaks (4 ).
If this is so, take extract of green coffee it would be the same as eating a slightly low-carb diet .
Other studies (in rats) suggests that chlorogenic acid can reduce body weight, fat absorbed from the diet and stored fat in the liver, in addition to improving the functions of the hormone strips adiponectin (5).
Chlorogenic acid also has proved useful to improve the levels of cholesterol and triglycerides in rats (6).
In summary: green coffee inhibits the rise of weight in animal studies. It is likely that this has to do with a lower absorption of carbohydrates in the diet, or via other mechanisms.
What do human studies say?
pildoras cafe verdeOne of studies in humans on green coffee extract included 30 individuals with overweight for 12 weeks.
Divided them into two groups: one used regular instant coffee, another instant coffee enriched with 200 mg of extract of green coffee (7). None of the two groups instructed it will change their exercise habits.
The group that drank instant coffee with green coffee extract lost 5.4 pounds, while he took only instant coffee lost 1.7 kg.
The percentage of body fat also dropped 3.6% in the group that consumed the extract, compared with 0.7 percent in the other group.
Other studies have also reported significant weight loss in people who consumed the extract of green coffee (8).
However, it is important to note that some of these studies were sponsored by companies that make money from sales of the summary.
This does not mean that the studies are not valid, but it is known that the source of financing of a study may have significant effects on its results. For this reason, it is a good idea to be skeptical regarding the research funded by industry (9).
Meanwhile, in 2011, a review of the evidence behind the green coffee extract concluded that "the effects of these tests are promising, but studies are of poor methodological quality. Need more rigorous studies to determine the usefulness of the extract of green coffee as a tool to lose weight"(10).
In summary: several controlled studies in humans show that green coffee extract may lead to a significant loss of weight. However, these studies were relatively small and some of them were financed by industries.
Do you have any extra benefit for health?
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Green coffee can positively affect the way in which the body absorbs and uses carbohydrates. As was hypothesized in studies in animals, chlorogenic acid appears to reduce the absorption of glucose (11).
This effect could play a protective role in the management of diabetes and would explain the effects on weight.
Green coffee extract also could positively affect the blood vessels, which impacts on the health of the heart.
Doses of between 140-720 mg per day have shown lower blood pressure in rats and humans with high blood pressure (12, 13). And chlorogenic acid also works as an antioxidant (14 ).
In summary: green coffee extract improves glucose metabolism and reduces blood pressure. This could be beneficial for people with high risk of diabetes and heart disease.
Dosage, side effects and how to use it
In accordance with the limited amount of available evidence, the extract of green coffee seems to be pretty sure.
However, some participants abandoned a study because of headaches and urinary tract infections (15).
This study was too small to show whether the side effects were caused by the supplement, it could have been just a coincidence.
Green coffee contains caffeine, which can have several side effects if it is consumed in large quantities. This includes anxiety, tremors, and tachycardia.
If you are sensitive to caffeine, you have to be careful with green coffee extract. Chlorogenic acid may have a laxative effect and cause diarrhea (16 ).
Some people have had allergic reactions to green coffee beans (17). and the summary should avoid if allergic to coffee has already.
The safety of green coffee for pregnant or lactating women has not been tested yet, and not should be consumed by children.
There are currently no studies that determine an optimal dose for green coffee extract. However, the studies cited in this article used dose ranging from 120 to 300 mg of chlorogenic acid.
Depending on the concentration of this substance in the supplement, the range can then go from 240 to 3000 mg of extract of green coffee per day.
It is recommended to follow the instructions accompanying the product. A common statement is to take a half dose an hour before each meal.
To take into account
Green coffee extract seems to be useful as an aid to weight loss. And it also seems to have benefits for the metabolism of glucose and blood pressure. However, many of the studies that show it are small, short-term and usually sponsored by companies that produce or sell the extract. And the truth is that the only thing that proves to be successful in the long run is the change in diet. Reducing carbohydrates and consume more protein seems to be the most effective way, at the same time that emphasize eating foods raw. Anyway, green coffee extract may perhaps be worth the attempt. You may have a slight effect that can last for weeks or months, but should not expect much more than that.
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