GREEN COFFEE BEAN for fat loss
“Green Coffee Extract has been used to lower blood pressure at dosages below 200mg per day”
G“Green Coffee is one of the most popular ular weight loss ingredients currently on the market... Does it live up to all the hype?”
reen Coffee extract is the latest buzz word in fighting the battle of the bulge. It has received a lot of exposure through the Dr. Oz Show purporting its benefits for weight loss. The big question - Is it just another one of those fad weight loss supplements jacked up with a lot of hype? Or does Dr. Oz have shares in the ingredient or receive any kind of remuneration from any third party? Who knows these days? The all mighty dollar seems to drive everything, especially in the media. One thing’s for sure the influence through television media is very strong and has the power to sway hundreds of thousands of people looking for that so called “magic bullet” to help them drop unwanted fat stores. Obviously where there’s fat, there’s money but more importantly does Green Coffee Extract help? According to current research it does. The most recent study showing green coffee bean extract neutralizes a key enzyme that facilitates after- meal glucose surges. When tested on humans in a placebo- controlled study, this natural extract produced an extraordinary 24% drop in after- meal blood sugar in just 30 minutes[ 1]!
Good news for Coffee Lovers!
Increased coffee consumption results in a substantially reduced risk of diabetes. The prestigious journal “The Lancet” published a 2002 population study that included over 17,000 people. The researchers found a 50% lower risk of diabetes among those who consumed 7 cups of coffee a day compared to those who drank only 2 cups a day[ 2].
So why not just drink more coffee?
Coffee “beans” are the seeds contained inside the plant’s fruit, the coffee berry. They possess a significantly higher proportion of beneficial phenolic acids ( 50%) than the berry ( about 35%). An analysis of the proprietary green coffee bean extract used in clinical studies revealed that just 350 mg supplies the same amount of chlorogenic acid found in 14 cups of dark roast coffee. The problem with dark roasted coffees is that the roasting process removes too many beneficial polyphenols such as chlorogenic acid. Green coffee bean extract also supplies the antioxidant compound ferulic acid, shown to exert a therapeutic anti- glucose effect in tandem with chlorogenic acid. After analyzing the blood of subjects s given this green coffee bean extract, t, one 2008 study published in the Journal of Nutrition confirmed the presence in their blood samples of the same major phenolic compounds s including chlorogenic acid provided by drinking roasted, brewed coffee. The researchers added that the compounds in green coffee bean extract were highly absorbable and readily metabolized in humans. In addition to their high absorption rate, the compounds in green coffee e bean extract are believed to furnish stronger glucose- lowering protection than roasted coffee. That’s because roasting destroys much of the coffee bean’s beneficial content. Conventional “lightly roasted” coffee provides about 92 milligrams of chlorogenic acid per cup. Heavily roasted coffee
provides far less chlorogenic acid. A cup of a new “polyphenol- retaining” coffee ( with chlorogenic acid added back in after roasting) provides 172 mg of chlorogenic acid. So drinking one or two cups of this new polyphenol- retaining coffee provides 172 to 344 mg of chlorogenic acid, which are in ranges shown to demonstrate therapeutic efficacy. Fruits such as apples, pears, eggplant, tomatoes, blueberries, strawberries, and potatoes contain Chlorogenic acid but in lesser amounts. Green Coffee water- soluble extract has been used multiple times in hypertensive persons to reduce blood pressure in dosages below 200mg. This is contributed to chlorogenic acid, and specifically its metabolite called ferulic acid, decreasing blood pressure and improving vasoreactivity.
Interactions with Heart Health
Coffee consumption per se is associated with higher Homocysteine levels in even healthy persons, and it seems both Caffeine and chlorogenic acid are partly to blame. Homocysteine is seen as a biomarker of cardiovascular disease, and when it increases whatever causes heart diseases tends to also increase. It is currently not known whether coffee ingestion merely increases the biomarker for cardiovascular disease, or whether it can increase risk. It seems that caffeine is slightly pro- hypertensive compound whereas chlorogenic acid and its metabolites exert a potent anti- hypertensive effect. Green coffee extract ( with a high chlorogenic acid content) has been shown to reduce blood pressure in humans and this effect is contributed to the metabolite ferulic acid, which increases vasoreactivity and general blood pressure lowering ability.
Mechanisms of Action For Weight Loss
Chlorogenic acid may be able to induce body fat loss via acting as a PPARa agonist, and increasing body heat produced. It may also reduce proliferation of new fat
cells through its anti- oxidant effects.
There has been a noted correlation between Coffee ingestion and less Fat Mass in both rodents and humans, results which are confounded with the inclusion of Caffeine which may suppress fat gain over time. Additionally, there may be social differences between coffee drinkers and non- coffee drinkers leading to weight discrepancies. There is some evidence, however, that this association between coffee and weight ( inverse relation, more coffee being linked to less fat mass) extends to decaffeinated coffee; excluding Caffeine as a variable. Laboratory results, however, suggest that most of the weight loss effects of coffee are done via caffeine ( as coffee compared to decaffeinated
coffee exerts significant differences in fat mass reduction).
There appear to be no differences in lipid metabolism, lipolysis, or direct anti- obesity mechanisms which can be contributed to chlorogenic acid rather than coingestion of caffeine which lays suspicion that the correlation between decaffeinated coffee and weight loss lays not in human biochemistry, but mere caloric displacement ( drink calorie free coffee instead of having a treat) or perhaps vicariously through improved glucose tolerance. Either that, or doses in coffee are too low to exert appreciable effects.
“Green Coffee Extract may be helpful for bodybuilders as it helps transport more glucose into muscle cells
but also aid in stabilizing blood sugar levels!”
The Coffee Complex
Coffee is made up of more than 1,000 discrete compounds. Compelling new data reveal that the chlorogenic acid content in coffee is primarily responsible for its glucoselowering effects via several interesting mechanisms[ 3][ 4]. Chlorogenic acid inhibits the glucose- 6- phosphatase enzyme that stimulates glycogenolysis and gluconeogenesis. Excessive activity of this enzyme contributes to dangerous after- meal blood sugar spikes and high blood glucose levels between meals. Chlorogenic acid directly inhibits glucose absorption from the intestinal tract. Studies show that coffee with a high chlorogenic acid content delays intestinal glucose absorption. Chlorogenic acid inhibits the intestinal enzyme alphaglucosidase that breaks apart complex sugars and enhances their absorption. Slowing the breakdown of those common sugars ( including sucrose, or table sugar), dramatically limits after-r- meal glucose spikes. Chlorogenic acid- rich plant extracts have been shown to reduce fasting blood glucose values by more than 15% in diabetic patients with poor response to medication[ 5]. A similar effect was seen in healthy volunteers,, whose intestinal absorption of glucose was reduced by 7% followingg a chlorogenic acid- enriched ed coffee drink. And a chlorogenic rogenic acid supplement of 1 gram am reduced glucose levels by 13 mg/ dL, 15 minutes afterr an oral glucose challenge, demonstrating onstrating its ability to lower the after-fter- meal spike in humans. A chlorogenic acid- rich extract e of green coffee beans is s also effective in animal studies against weight gain, reducing total weight and body fat accumulation byb inhibiting fat absorption and preventing ng new fat
production in liver tissue.
Green Coffee Reduces Diabetes risk
Many in vivo studies note that coffee reduces the risk of diabetes and improves glucose tolerance, which is at odds with studies that suggest Caffeine impairs glucose tolerance in healthy individuals. The causation for this difference lies in chlorogenic acid, which appears to exert more of an anti- diabetic effect than caffeine exerts a pro- diabetic effect when dosed in accordance with a cup of coffee. Although there is some work that suggests no relationship between coffee ingestion and improved glucose tolerance, the majority of evidence seems to lean towards the ‘ anti- diabetic’ conclusion regardless of caffeinated or decaffeinated. The anti- diabetic effects seem to be greatest in the elderly and those who combine caffeine ingestion with weight loss.
Benefits for Bodybuilders
One of the fascinating benefits of chlorogenic acid is how it can increase muscular glucose uptake by two means. It can directly stimulate AMPK ( non- insulin dependent) as well as phosphory late AktA ( stimulate GLUT4). Transporting more glucose into muscle will not only aid in recovery but possibly enhance the uptake of amino acids stores in muscle as well. In one instance Chlorogenic acid can reduce the rate or amount ofo carbohydrate uptake which helps stabilize blood glucose levels and on another insinstance it actually increases muscular glucose uptake! This can’t be bad.
“There is zero benefit in taking a carb blocking supplement like Green Coffee Extract or anything similar if you are using it to patch up bad eating habits.”
Chlorogenic Acid Supplements
It can be beneficial to supplement, especiallyp a y foro thoseo looking too not only lose weight but indirectly enhance performance. For any aspiring athlete a more stable blood sugar metabolism and a leaner physique certainly enhance overall performance
factors and benefits. When looking for a Green Coffee Extract Dr. Oz said the most effective green coffee supplements contain at least 45 percent chlorogenic acid. Keep in mind tea ( black, green or white) and coffee all contain chlorogenic acid, it’s what imparts these drinks with that familiar, slightly bitter taste. One clinical study published in the scientific French review Phytothérapie demonstrated fat- reducing effects of a green ( non- roasted) coffee bean extract called Svetol, the Ingredient brand that Dr. Oz recommends. One group of volunteers was given 400 mg of the Svetol decaffeinated green coffee extract daily, and the second group received a placebo. After 60 days of supplementation, participants who received the Svetol green coffee extract had lost 5.7 percent of their initial weight. By contrast, the group that received a placebo had lost 2.8 percent of their initial weight. Any potential weight loss benefits will no doubt be lost if your diet is totally unbalanced and you are consuming excessive carbohydrates. There is zero benefit in taking a carb blocking supplement like Chlorogenic acid or anything similar if you are using it to patch up bad eating habits. A sensible nutrition plan should be your first port of call and then you can add supplements to boost the overall efficacy of your plan. Another interesting side note about Chlorogenic acid it also induces endothelial nitric oxide synthase that has been shown to improve erectile dysfunction. If you choose to supplement with green coffee bean extract ( or drink coffee and tea) you should be warned that chlorogenic acid tends to rob your body of magnesium, iron and zinc.
Magnesium deficiency: Heart arrhythmias, depression, muscle cramps, twitches, tics and hypertension.
Iron deficiency: Fatigue, pale skin, brittle nails, heart arrhythmias, dizziness, heavy arms and legs and general weakness.
Zinc deficiency: Benign prostatic hyperplasia ( BPH), infertility, higher susceptibility to colds/ flu, loss of taste, hearing or smell, brain fog, poor wound healing, hair loss. You can combat this by supplementing with a good quality multi vitamin and mineral supplement. Just make sure you take it 6- 8 hours away from when you take your Green Coffee supplement. The same rule applies to decaffeinated coffee as Chlorogenic acid is still robbing you of essential minerals, and possibly other nutrients such as your B vitamins and intestinal microflora ( probiotics). coffee is not the bad boy it was once made out to be. In fact the opposite appears to be true! Whether you choose to supplement with a Green Coffee supplement or enjoy an enhanced Green Coffee brew the choice is yours and depends entirely on your goals at hand. The research appears to be solid and despite the fact that those selling the Green Coffee state that much of the Chlorogenic acid is lost in the brewing you can’t argue with the study published in the prestigious journal The Lancet on over 17,000 people found to have a 50% lower risk of diabetes among those who consumed 7 cups of coffee a day compared to those who drank only 2 cups a day! So I guess not ALL the Chlorogenic acid is getting destroyed. Although 7 cups of coffee per day may be a little excessive for those that can’t tolerate the caffeine levels. This is where Green Coffee supplements come to the rescue. Just pop a couple of 200mg capsules per day and you get the recommended daily dose of Chlorogenic acid minus the caffeine. Just make sure you buy a quality product that contains at least 45% Chlorogenic Acid. On a personal note I feel the benefits that we are witnessing through coffee are not purely from one particular ingredient ( Chlorogenic acid). As stated earlier there are over 1000 constituents that make up coffee so it’s only fair to say there must be some kind of synergy going on here. Maybe the weightloss and no doubt the performance benefits are attributed in some degree to the caffeine content alone! There is no disputing the research on caffeine’s performance enhancing benefits. My thoughts are this is just one additional piece of the nutritional puzzle we can put in place to help us achieve a leaner, healthier body and not to mention prevent the onset of what we now call metabolic syndrome. In this instance we are talking about diabetes, one of the biggest killers in the world today. Who would have ever thought that the humble coffee bean may hold some of the answers to some of todays major health issues. God bless, Mother Nature! Reference: 1. Nagendran MV. Effect of Green Coffee Bean Extract ( GCE), High in Chlorogenic Acids, on Glucose Metabolism. Poster presentation number: 45- LB- P. Obesity 2011, the 29th Annual Scientific Meeting of the Obesity Society. Orlando, Florida. October 1- 5, 2011. 2. van Dam RM, Feskens EJM. Coffee consumption and risk of type 2 diabetes mellitus. Lancet. 2002 Nov 9; 360( 9344): 1477- 8. 3. McCarty MF. A chlorogenic acid- induced increase in GLP- 1 production may mediate the impact of heavy coffee consumption on diabetes risk. Med Hypotheses. 2005; 64( 4): 848- 53. 4. Greenberg JA, Boozer CN, Geliebter A. Coffee, diabetes, and weight control. Am J Clin Nutr. 2006 Oct; 84( 4): 682- 93. 5. Herrera-Arellano A, Aguilar- Santamaria L, Garcia- Hernandez B, Nicasio-Torres P, Tortoriello J. Clinical trial of Cecropia obtusifolia and Marrubium vulgare leaf extracts on blood glucose and serum lipids in type 2 diabetics. Phytomedicine. 2004 Nov; 11( 7- 8): 561- 6.
Fitness Model Kristen Lonie