Green coffee and its related extract: Chlorogenic acids, is one of the hundreds of popular weight loss ingredients.
What are the green coffee benefits and side effects?
Table of Contents
- What are green coffee and chlorogenic acid?
- What are the benefits of green coffee (chlorogenic acid)?
- Are there any side effects of green coffee?
- Safety precautions
- Where can I buy green coffee extract capsules recommended by most people?
What are green coffee and chlorogenic acid?
Green coffee is a kind of coffee beverage that belongs to light roasting. It is not a new coffee variety that is generally recognized. The light roasting process can reduce the loss of plant polyphenols and thus retain 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 a general term for a group of polyphenolic compounds and is found in various agricultural products such as coffee, beans, potatoes, and apples.
It is a group of compounds composed of hydroxycinnamic acids, such as caffeic acid, ferulic acid, and p-coumaric acid, and combined with quinic acid to form a series of conjugated structures, called caffeoylquinic acids, feruloyl quinic acids and p-coumaroylquinic acids and exist in several heterogeneous forms.
It is found in the literature that the broad potential health benefits of chlorogenic acid, including its anti-diabetic, anti-cancer, anti-inflammatory, and anti-obesity effects, may provide a non-pharmacological and non-invasive method for the treatment or prevention of some chronic diseases.
What are the benefits of green coffee (chlorogenic acid)?
1. Green coffee helps control weight (weight loss)
In the past 40 years, few health topics have caused so much attention, controversy, or controversy as obesity.
It is estimated that by 2030, as many as 57.8% of the world’s adults will suffer from being overweight or obese. In order to lose weight, various methods, such as diet, physical exercise, medical treatment, and surgery.
Considering the potential side effects of drug treatment and surgery, dietary intervention and exercise are usually the first choices.
A literature review and meta-analysis (including 16 randomized controlled trials) pointed out that the intake of green coffee bean extract (green coffee bean extract) can significantly reduce the body mass index (WMD: -0.403 kg/m2), but the weight (WMD: -0.585 kg) and waist circumference (WMD: -0.847 cm) have no significant changes.
Subgroup analysis found that the improvement effects of body weight and body mass index were more significant for those with a base period of BMI ≥ 25 ( kg/m2).
In addition, the supplement time (less than 4 weeks) is too short to be effective.
*Conclusion: The intake of green coffee bean extract (chlorogenic acid) has a positive effect on the improvement of obesity-related indicators, especially for those with a BMI greater than 25, the need for more rigorous large-scale trials to prove it.
2. Green coffee is beneficial for blood pressure regulation
Hypertension (high blood pressure) is a chronic disease, which means that blood pressure is abnormally increased in the arteries and exceeds the expected standard value (>= 140/90 mmHg).
It is estimated that one in four adults in the world suffers from high blood pressure, for a total of nearly 1 billion people.
By 2025, the prevalence of hypertension worldwide is expected to increase by 60%, and the primary prevention of hypertension has become a challenge for global public health.
Persistent hypertension is one of the risk factors for stroke, heart disease, heart failure, and aneurysm, and it is also the main cause of chronic renal failure.
A systematic literature review and meta-analysis (including 9 randomized controlled trials) pointed out that oral green coffee bean extract (follow-up time from 4 to 16 weeks, a daily dose between 46 and 800 mg) can be lowering systolic blood pressure (WMD: -3.093 mmHg) and diastolic blood pressure (WMD: -2.170 mmHg).
In addition, the subgroup analysis found that the related blood pressure-lowering effect was particularly significant in patients with hypertension, a green coffee dose of less than 400 mg, and a follow-up period of 4 weeks.
*Conclusion: Oral green coffee extract (chlorogenic acid) has a positive effect on the improvement of blood pressure indicators but is limited by the small sample size, and more large independent trials are still needed to corroborate.
3. Green coffee is beneficial for blood sugar control
Impaired glucose tolerance is an intermediate blood sugar state between the normal state and type 2 diabetes. These conditions are considered to be the precursors of diabetes.
In the United States, about 84.1 million people over 18 years of age suffer from pre-diabetes, and more than half of them are over 65 years old.
If left untreated, 37% of pre-diabetic patients may have diabetes within 4 years. Observational evidence indicates that prediabetes is associated with early kidney disease, chronic kidney disease, small fiber neuropathy, diabetic retinopathy, and increased risk of macrovascular disease.
A randomized, double-blind, placebo-controlled clinical trial (12-week period, 30 patients with Impaired Glucose Tolerance) pointed out that oral chlorogenic acid extract can significantly reduce fasting blood glucose, insulin production index, body weight, body mass index, waist circumference, triglycerides, total cholesterol, low-density lipoprotein cholesterol, very low-density lipoprotein levels, and increase insulin sensitivity.
The underlying mechanism may be related to glucagon-like peptide 1 and AMPK activated by chlorogenic acid stimulating insulin secretion.
*Conclusion: For patients with glucose intolerance, taking chlorogenic acid (green coffee extract) may help regulate blood sugar, blood lipids, and body weight-related indicators, but more large-scale trials are still needed to corroborate.
4. Green coffee has beneficial 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, creation, judgment, perception, epiphany, all of which are cognitive Aspect is the key to maintaining an independent life.
Considering the heavy burden of cognitive impairment and its poor results, it is not surprising that maintaining cognitive health is the key to healthy aging.
A randomized, double-blind, placebo-controlled trial (for 16 weeks, 38 middle-aged and elderly people) pointed out that oral chlorogenic acid can help improve cognitive function related scores, such as motor speed, psychomotor speed, and executive function.
In addition, blood tests have also found that biomarkers with early cognitive decline, such as apolipoprotein A1 and transthyretin, have also improved.
*Conclusion: Ingestion of chlorogenic acid (green coffee extract) can help improve some cognitive function indicators, including attention and exercise speed, but it is limited by the small sample size and short execution period. More research is still needed to further verify.
5. Green coffee benefits retinitis pigmentosa
Retinitis pigmentosa is a genetic disease involving progressive degeneration of the retina. It typically begins in the central area of the retina and then develops into the macula and fovea.
Common symptoms include night blindness, followed by a decrease in the visual field, resulting in a narrow field of vision, which eventually leads to legal blindness, and in many cases even total blindness.
The definition of retinitis pigmentosa includes simple, syndrome, and systemic. The prevalence is 1:3000 to 1:7000, and there is usually no gender orientation.
A prospective, non-comparative, one-arm study (a 3-month study of 18 patients with retinitis pigmentosa) indicated that chlorogenic acid supplementation can increase the ring 5 amplitude of the multifocal electroretinogram.
But the best-corrected vision, visual field analysis, 30 Hz scintillation amplitude omentum photography, and contrast sensitivity did not change significantly.
*Conclusion: For hereditary retinal degeneration, oral administration of chlorogenic acid (green coffee extract) can increase peripheral retinal activity, which may have a positive help in delaying the decline of visual function, but it is still limited by the risk of high bias and heterogeneity. This is supported by randomized controlled trials.
Are there any side effects of green coffee?
In most cases, it is safe to consume green coffee in moderation. Regarding the extracted product, the period of use is within 12 weeks, and the daily dose is between 480 mg and 600 mg.
Green coffee products contain caffeine just like regular coffee, so it can cause caffeine-related side effects, such as nausea, vomiting, insomnia, nervousness, stomach pain, heart rate, and shortness of breath. Excessive drinking may also cause headaches, anxiety, Restlessness, tinnitus, and arrhythmia.
Safety Precautions
1. Do not use for pregnant women, breastfeeding women, and children (because the relevant safety is unknown).
2. Ingestion of large doses of chlorogenic acid in a short time may cause homocysteine levels to rise, but whether it will affect the risk of cardiovascular disease remains to be confirmed.
3. The caffeine in green coffee may increase anxiety, diarrhea, intraocular pressure, and blood pressure.
4. Be careful when taking caffeine-related products for diabetic patients, as it may affect blood sugar control.
5. Please use with caution if you have large bowel irritability. Excessive intake of caffeine may worsen the symptoms of diarrhea.
6. Caffeine and other substances in green coffee may cause calcium loss. If you have osteoporosis, the daily caffeine intake should be controlled below 300 mg (about 2-3 cups of coffee).
Where can I buy green coffee extract capsules recommended by most people?
In recent years, food safety problems in various countries have exploded, and it is not healthy but black-hearted products that everyone spends on. Therefore, European and American products with relatively strict quality control have become popular products.
And iHerb.com is a large-scale medical cosmetics e-commerce company in the United States. It has a high satisfaction rate of 97% in the evaluation of Google customers. It provides global home delivery so that you can buy it without risking buying fakes through purchasing high-quality health products.
