Green Coffee and its related extract, chlorogenic acids, are one of hundreds of popular weight loss ingredients.
In empirical medicine, what are the benefits of consuming green coffee or chlorogenic acid? Are there any side effects of green coffee? See text analysis for details
What is green coffee and chlorogenic acid?
Green coffee is a kind of coffee drink belonging to light roasting, which is not generally recognized as a new coffee variety, and the process of light roasting can reduce the loss of plant polyphenols, thereby maintaining more antioxidant capacity.
The most well-known ingredient in green coffee is mainly chlorogenic acid, which is the focus of this article.
Chlorogenic acid (CGA) is an umbrella term for a group of polyphenolic compounds found in a variety of agricultural products such as coffee, legumes, potatoes, and apples.
It is composed of a group of compounds composed of hydroxycinnamic acid, such as caffeic acid, ferulic acid and p-coumaric acid, and combines with quinic acid to form a series of conjugated structures, called caffeoylquinic acids, feruloylquinic acids acids) and p-coumaroylquinic acids, and exist in several isomeric forms.
The literature found that the wide range of potential health benefits of chlorogenic acid, including its anti-diabetic, anticancer, anti-inflammatory, and anti-obesity effects, may provide a non-pharmacological and non-invasive approach to the treatment or prevention of some chronic diseases.
What are the proven benefits of green coffee (chlorogenic acid)?
1. Green coffee is beneficial for blood sugar regulation
Prediabetes is a condition in which blood sugar levels are higher than normal but not enough to diagnose diabetes.
According to the American Diabetes Association, the diagnostic criteria for prediabetes are fasting blood glucose between 100 and 125 mg/dL, glycosylated hemoglobin (HbA1c) values of 5.7% to 6.4%, or blood glucose between 140 and 199 mg/dL after oral glucose tolerance test.
It is estimated that about 34% of adults meet the criteria for prediabetes. If left untreated, 37% of patients may develop diabetes within 4 years
A systematic literature review and meta-analysis (including 10 randomized controlled trials) showed that ingestion of green coffee bean extract significantly reduced fasting blood glucose and was nonlinear with dose and duration of treatment. Note 1
In addition, sub-group analysis showed that insulin levels were most significantly reduced when the daily supplement dose of green coffee bean extract ≥ 400 mg.
The mechanism behind it may be related to the antioxidant properties of green coffee and chlorogenic acid, reduced intestinal glucose uptake, and stimulation of amp activated protein kinase (AMPK).
*Conclusion: Taking chlorogenic acid (green coffee extract) may have a positive effect on glycaemic regulation, but due to the heterogeneity of the included studies, more well-designed studies are needed to further validate
2. Green coffee helps control weight (weight loss)
Few health topics have attracted as much attention, controversy or controversy as obesity in the past 40 years.
It is estimated that by 2030, up to 57.8% of the world’s adults will suffer from being overweight or obese, and in order to lose weight, a variety of methods such as diet, physical activity, medication, and surgery will be used.
Given the potential side effects of medication and surgery, dietary intervention and exercise are often the first choices.
A literature review and meta-analysis (16 randomized controlled trials) showed that intake of green coffee bean extract significantly reduced body mass index (WMD: -0.403 kg/m2), but not body weight (WMD: -0.585 kg) and waist circumference (WMD: -0.847 cm). Note 1
Subgroup analysis found that the improvement effect of body weight and body mass index was significantly in the basal period BMI ≥ 25 (kg/m2).
In addition, too short a supplementation time (less than 4 weeks) was also ineffective.
*Conclusion: Intake of green coffee bean extract (chlorogenic acid) has a positive effect on improving obesity-related indicators, especially in subjects with BMI greater than 25, and more rigorous large-scale experiments are still needed to support it
3. Green coffee is beneficial for blood pressure regulation
HYPERTENSION OR HIGH BLOOD PRESSURE IS A CHRONIC CONDITION IN WHICH BLOOD PRESSURE IS ABNORMALLY ELEVATED IN THE ARTERIES BEYOND THE EXPECTED STANDARD VALUE (> = 140/90 MMHg)
It is estimated that one in four adults in the world has high blood pressure, totaling nearly 10 billion people,
With the prevalence of hypertension expected to increase by 2025% worldwide by 60, primary prevention of hypertension has become a global public health challenge.
Persistent hypertension is one of the risk factors for stroke, heart disease, heart failure and aneurysms, and a major cause of chronic kidney failure.
A systematic literature review and meta-analysis (including nine randomized controlled trials) suggested that oral green coffee bean extract (follow-up ranging from 4 to 16 weeks, daily dose between 46 and 800 mg) reduced systolic (WMD: -3.093 mmHg) and diastolic (WMD: -2.170 mmHg). Note 2
In addition, subgroup analysis found that the relevant hypotensive effect was most significant in hypertensive patients, green coffee doses less than 400 mg, and follow-up time of 4 weeks.
*Conclusion: Oral administration of green coffee extract (chlorogenic acid) has a positive effect on the improvement of blood pressure indicators, but due to the small sample size, more large independent trials are still needed to support it
4. Green coffee is beneficial for cognitive function
Cognitive function refers to a series of activities performed by the brain, including: perception, thinking, reasoning, memory, analysis, planning, concentration, generating and synthesizing ideas, creating, judging, perceiving, and having an epiphany, all of which are aspects of cognition and are key to maintaining an independent life.
And given the heavy burden of cognitive impairment and its poor outcomes, it’s no surprise that maintaining cognitive health is key to healthy aging.
A randomized, double-blind, placebo-controlled trial (16 weeks, 38 middle- and older-aged adults) showed that oral chlorogenic acid helped improve scores on measures related to cognitive function, such as motor speed, psychomotor speed, and executive function. Note 4
In addition, improvements were also found in blood assays with biomarkers of early cognitive decline, such as apolipoprotein A1 and transfection protein (transthyretin).
*Conclusion: Intake of chlorogenic acid (green coffee extract) can help improve some cognitive function indicators, including attention and motor speed, but limited by small sample size and short execution period, more studies are needed to further validate
5. Green coffee is beneficial for retinitis pigmentosis
Retinitis pigmentosa is a genetic disorder involving progressive degeneration of the retina, typically starting in the central region of the retina and progressing to the macula and fovea.
Common symptoms include night blindness, followed by a decline in the visual field, resulting in narrowing of the visual field and eventually legal blindness and, in many cases, total blindness.
Retinitis pigmentosa is defined as simple, syndemontic, and systemic, with a prevalence of 1:3000 to 1:7000 people, usually without sexual orientation.
A prospective, non-comparative, single-arm study (3-month study of 18 patients with retinitis pigmentosa) showed that chlorogenic acid supplementation increased the ring 5 amplitude of the multifocal electroretinogram. Note 5
However, there was no significant change in optimal corrected visual acuity, visual field examination analysis, 30 Hz scintillation amplitude omentography, and contrast sensitivity.
*Conclusion: For hereditary retinal degeneration, oral administration of chlorogenic acid (green coffee extract) can improve peripheral retinal activity, which may be of positive help in delaying visual decline, but limited by high risk of bias and heterogeneity, randomized controlled trials are still needed to support it
Does green coffee have side effects?
In most cases, green coffee is safe in moderation, and in the case of extract products, daily doses between 480 mg and 600 mg appear to be safe for use for less than 12 weeks.
Green coffee products contain caffeine like regular coffee, so it can also cause caffeine-related side effects, such as: nausea, vomiting, insomnia, nervousness, stomach pain, heart rate and shortness of breath, and excessive consumption may also cause headache, anxiety, restlessness, tinnitus and arrhythmias.
Safety precautions (6 contraindications for use)
1. Do not use by pregnant women, lactating women and children (due to unknown safety)
2. Intake of large doses of chlorogenic acid in a short period of time may lead to increased homocysteine levels, but whether it affects the risk of cardiovascular disease remains to be confirmed. Note 6
3. The caffeine in green coffee may aggravate anxiety, diarrhea, intraocular pressure, blood pressure
4. Diabetic patients should be careful if they consume caffeine-related products, which may affect blood sugar control
5. Please use with caution for irritable bowel disease, if excessive caffeine intake may aggravate diarrhea symptoms
6. Caffeine and other substances in green coffee may cause calcium loss, if you have osteoporosis, caffeine intake should be controlled below 300 mg per day (about 2-3 cups of coffee)
Where can I buy the highest quality Green Coffee that is recommended by most people?
| Purely Inspired, Green Coffee+, 100 Easy-to-Swallow Veggie Tablets (Direct shipping from the United States / Worldwide delivery) |
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